Liz Earle Wellbeing (September

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Год: 2023

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Wow, what an issue!
Welcome to a great read
I’m so excited for you to dive into this edition,
packed with wisdom on ways to thrive and live
better than ever.
Let’s take a moment for a midlife MOT as we
discover why meditation matters to rid the mind
and body of negative cognitive bias and reframe
how we think about ourselves – and life. Two
weeks is all it takes to enhance productivity and
reduce depression. Holding onto muscle mass as
we age is a more physical way to feel stronger than
ever as we step into our second half. Struggling
with weight gain? We reveal fascinating research
on how lowering levels of estrogen encourage the
body to hold onto fat cells for longer.
We investigate the power of plants to support
mind and body, from medical cannabis to calming
teas. With so much of our vitality coming from
what we put on our plates, we have easy ways
to get 30 plants or more into our weekly diet.
I’ve even become a bean lover after trying our
beautiful beany recipes… We review the best
supplements that support stronger, smoother skin
to get a glow from within, as well as practical help
for hair loss that works.
With so much helpful advice for mind and body, I’m delighted
to have leading relationship counsellor James Earl back with us
again. Do scan the links to watch his brilliant short animation
ﬁlms on understanding anxiety and depression – both so
insightful. And if you thought great sex was
a thing of the past, turn to page 105 for a
compassionate guide to a more mature,
sensual reawakening.
There’s never been a better time to be the
Liz Earle MBE
change we want to see in ourselves.
EDITOR-IN-CHIEF

DON’T
MISS
Enter our fabulous
free competition to
win a £1,000 voucher
to spend on Abigail
Ahern homeware, on
page 126.

Editor-in-Chief Liz Earle MBE, Managing Editor Polly Beard, Editor Ellie Smith, Design Director Nicky Acketts, Copy Editor and Lifestyle Editor Camilla Cary-Elwes,
Head of Digital Amy Moore, Image Editor Leni Syndica-Drummond, Head of Commericial and Food Editor Betty Beard, Readers’ Desk Annie Darling,
Social Media & Community Manager Rachel Andrews, Recipe Writer Nico Ghirlando, Photographers Nico Ghirlando, Leni Syndica-Drummond,
Food Stylist Nico Ghirlando, Recipe props Denby, denbypottery.com
Print & Subscription Services Warners Publications Group, Print & Production Management Cliffe Enterprise
For advertising enquiries, please email betty@lizearlewellbeing.com For subscription enquiries, please call 01778 395166 or email subscriptions@warnersgroup.co.uk
Cover photograph Leni’s Lens, Liz wears polo neck from Lavender Hill, Makeup & Hair by Kerry September using Delilah Cosmetics and Innersense

CONTENTS
SEPTEMBER/OCTOBER 2023

8 Postbag
Talking points and pictures from
the LEW community

AGE WELL
10 Wellbeing news
The latest research into ways
to live well

14 The menopause body
Sapped of strength or gaining fat?
Here’s what can be done

20 Strength in numbers
The beneﬁts of buddying up for
a workout

25 Home herbalism
The power of plants to support
mind and body

28 Mind the gap
LEW investigates menopause
inequality in the UK

32 Midlife MOT
We try out WomenWise, a health
service for perimenopausal women

36 Living the high life
How medical cannabis can offer
relief for chronic pain and illness

76
Inside out
skincare

EAT WELL
42 Go nuts
Incorporate nuts and seeds into
protein-packed dishes

47 Nourishing nuts
Fabulous snacks that are high in
protein and ﬁbre

48 Spotlight on magnesium
Find out more about the ultimate
menopause mineral

Mixed veg
Buddha bowl

52 Hungry woman
Irresistible low-carb recipes to
balance our hormones

53
Red velvet
smoothie

80 Timeless beauty

98 Art therapy

Makeup artist Naomi Lake busts
outdated beauty myths

Artist Sara Gregory shares her
menopause paintings

84 Shed the shame

102 How does your
garden grow?

Consultant trichologist Anabel
Kingsley on midlife hair loss

90 Your next style chapter

How gardening can alleviate the
symptoms of menopause

How what we wear can change
our mindset

105 The pleasure possibility

55 Night time milk

LIVE WELL

108 The perfection pandemic

A soothing nightcap for
peaceful slumber

96 Objects of desire

Counsellor Celia Jarvis explores the
perils of perfectionism

56 The more the merrier

Gorgeous items for the home in
hues of grey and mustard

Who says that sex needs to dwindle
in midlife?

112 Blue notes

Recipes that make eating 30
different plants a week easy

James Earl on dealing with midlife
depression and anger

62 Full of beans

116 Spotlight

Three delicious recipes from the
Bold Beans cookbook

Our pick of autumn’s best books, TV,
podcasts and ﬁlms

66 Day on a plate

123 My Better Second Half

The deﬁnitive guide to the foods
that keep Liz glowing

Carolyn Harris MP, the voice of
menopause in parliament

70 Prescription kitchen

126 Competition

Healthy but indulgent:
gut-friendly sweet treats

Win £1,000 of Abigail Ahern
Autumn/Winter homeware

128 Liz Loves

LOOK WELL
76 Inside out skincare
Nutritionist Fiona Lawson shares
the best skin supplements

102
How does
your garden
grow?

Top tried-and-trusted brands with
exclusive discounts

130 In truth
Join Liz in her goal of better health
5

POSTBAG
Get in
touch!
We love hearing directly from
the Wellbeing community,
so drop us an email at
hq@lizearlewellbeing.com
to share your feedback
with Liz and the team.
We always appreciate your
comments and look forward
to hearing from you.

@lizearlewellbeing

@lizearleme

Liz Earle Wellbeing

@lizearlewb

TOP
ER
LETT

Bouncing back

MUM’S
THE WORD
I was very pleased to receive
the Feel Good edition. It
came just after I lost my
lovely mum aged 95 and
it deﬁnitely gave me a
pick-up. My lovely mum
lived a long life, and was
brought up in Malta during
WW2, when food was very
short. She never forgot
the importance of having
a healthy meal and the
importance of not wasting
anything. She certainly lived
her life in the ‘Liz Earle way’,
and I hope to follow in her
footsteps. She was the best.
Michelle

Just wanted to say thank
you to the team at Liz Earle
Wellbeing. Got my ﬁrst copy
of the magazine and it inspired
me to start rebounding. At 55,
I’m looking to go from obese to
healthy. Thank you for this and
other top ideas from the website.
Love the lives and podcasts. You
are helping
me on my
new journey
to changing
my daily
habits.
Sharon

WIN!
The best letter or picture in
the next issue gets the
multi-tasking STUDIO 10
Hydra-Fusion Daily Defence
SPF30, worth £48.
Send your letters and pictures to
HQ@lizearlewellbeing.com with
‘Postbag’ in the subject title.

BLOOMING GORGEOUS
I love to sit out under my apple tree and read my Liz Earle
Wellbeing magazine. I look forward to its wellbeing wisdom,
information and practical advice. Liz is an inspiration to me
and I love her podcasts – such a way with people, she’s
relaxed, interested and prepared. Liz is a rare thing now, as
we live in an increasingly fake world, a truly genuine, sincere
and real person. Keep up the good work, you make the
world a better place. Attracta

Splash out

What you think…
*1,613 votes

Brain fog

14%

Weight gain

22%

Mood or anxiety

33%

31%

Hot ﬂushes

Your article ‘Take a cold
dip’ has prompted me
to share my experiences
with cold showering over
the last ten-plus years. It’s
been truly life-changing.
People comment that I
look 15 years younger. I am
nearly 60! I feel better and
younger, and the experience
is truly invigorating. My skin
tone and hair have greatly
improved, too. It’s a great
beauty beneﬁt that is quick
and simple for us all to
add into our routine.
Linda

Which menopausal
symptom is the hardest
to deal with?

Are you taking
HRT?

NO
40%

YES
60%

*1,850 votes

When it comes
to working out,
there’s strength
in numbers,
page 20

From exercise to herbal helpers – ways to thrive
through perimenopause and beyond.

Need-to-know ﬁndings for
a better second half.

LIVE WELL

Mind over matter
personal relationships) researchers say,
and this common behaviour is known
tonic for mind and body. Studies show
as cognitive bias. By steering clear of
it can help to reduce stress, improve
bad news we avoid feelings of unease,
concentration, enhance productivity
anxiety, worry or regret. But research
and reduce our risk of depression.
shows that, in order to make the very
A recent study points to yet another
beneﬁt – a regular mindfulness practice best decisions, we need to be resilient
to these uncomfortable emotions and
may help us make better decisions.
consider all available information –
The randomised control trial led
both good and bad. This is exactly
by ETH Zürich found people who
what mindfulness meditation may help
meditated for 15 minutes a day over a
us to do. ‘The study participants who
period of two weeks were less likely
meditated every day for two weeks were
to avoid negative information than a
better equipped to simply observe their
control group who spent 15 minutes
daily listening to relaxing music. We all negative emotions and accept them
calmly,’ says the study’s co-author,
avoid negative information (whether
Professor Elliott Ash.
that be about our health, ﬁnances or

Words: Ellie Smith

O It’s no secret that meditation is a

EAT WELL

Midnight munchies
OLight sleepers, listen up! Eating more protein

may help us sleep better by reducing our chances of
waking at night. A study from Harvard University
tested this idea on fruit ﬂies and mice. Fruit
ﬂies were left to sleep on a speaker that vibrated
at regular intervals throughout the night (an
experience perhaps not dissimilar to sharing a bed
with a particularly enthusiastic snorer). The results
showed that ﬂies on a protein-rich diet were half as
likely to wake up from the vibrations, compared to
those on a normal diet. Mice showed similar results
in a follow-up experiment. Further analysis revealed
that protein may aid sleep by encouraging cells to
release a chemical messenger known as CCHa1.
This messenger travels from the gut to the brain,
suppressing senses while we’re unconscious and
reducing the likelihood of sleep disturbance.

Stay
strong
Holding on to lean
muscle mass can reduce
our risk of Alzheimer’s
disease by 12%, says
new research published
in the British Medical
Journal. See page 14
for our top musclepreserving strategies.

AGE WELL

HRT headlines –
what’s the truth?

LIVE WELL

Lend a hand
ODo you pop a painkiller or reach for a hot water bottle to

ease pain? Well, you might want to try donating to charity or
give volunteering a go instead, says a new study led by City,
University of London and Harvard University. These prosocial
behaviours might help to lessen the impact of physical pain,
particularly on our ability to function day-to-day. The results
showed that while volunteering had a stronger effect than
donating, the more generous a donation, the more signiﬁcant
the pain-relieving effect. Researchers believe the positive
emotions associated with helping others are to thank for
making pain management a little easier.

O A widely reported study has found
that HRT may increase a woman’s risk
of dementia. But, before we ditch our
hormone therapy, it’s important to
consider the wider context of research
in this area. The study referenced was
an observational study – the weakest
form of evidence that does not prove
cause and effect. It also mainly looked at
women taking older forms of hormone
therapy, with very different associated
risks when compared to more modern
HRT. Other studies have shown that
women taking modern, body-identical
HRT have a lower risk of dementia.

Head to the Liz Earle
Wellbeing YouTube
channel or scan the
QR code to watch
Liz explaining the
study in more detail.

EAT WELL

Heart to heart
OA global diet study has challenged
advice to limit high-fat dairy foods in
a heart-friendly diet. Published in the
European Heart Journal, the ﬁndings
suggest that diets emphasising fruit,
vegetables, dairy (mainly whole fat),
nuts, legumes and ﬁsh were linked to
a lower risk of cardiovascular disease.
‘Low-fat foods have taken centre
stage with the public, food industry
and policy makers, with nutrition
labels focused on reducing fat and
saturated fat,’ says study author Dr
Andrew Mente of McMaster University,

Canada. ‘Our ﬁndings suggest that the
priority should be increasing protective
foods such as nuts (often avoided
as too energy dense), ﬁsh and dairy,
rather than restricting dairy (especially
whole-fat) to very low amounts. Our
results show that up to two servings
a day of dairy, mainly whole-fat, can
be included in a healthy diet. This is in
keeping with modern nutrition science
showing that dairy, particularly wholefat, may protect against high blood
pressure and metabolic syndrome.’
The study also found that
unprocessed red meat and whole
grains can be included or left out of
a heart-healthy diet.

The

menopause
body

Xxxxxxx

iona White had recently
completed a marathon when
she noticed changes in her
body. She hadn’t eaten any
differently but her shape
had changed and stomach
appeared to be holding more
fat. Her workouts also felt lacklustre, like
she had lost all of the strength and power
that had carried her through the 26.2 miles.
‘I didn’t really think of these changes as
symptoms of menopause, especially as my
GP didn’t seem certain. But, aged 50, my
body was changing and my diet and exercise
weren’t working like they used to. I became
so exasperated,’ she says.
Fiona is far from alone in her confusion
about her changing body. While menopause
is typically associated with hot ﬂushes
and irregular periods, it’s also characterised
by a loss of muscle and an increase in body
fat. These changes to our body composition
– the ratio and distribution of fat and
muscle throughout the body – affect so
much more than how we look. It can have
longer-term implications for our health,
energy, ﬁtness and quality of life. But the
shift doesn’t have to be a one-way ticket
to poor health. There’s plenty we can do to
rebalance the body and feel stronger than
ever in our second half.

Words: Chloe Gray

If we’re feeling sapped of strength or gaining fat despite
no change to our daily diet, menopause could be the
culprit. Here’s what can be done about it.

Short-changed
Most of the bodily changes we see during
menopause are to do with declining levels of
hormones. ‘We have estrogen receptors in nearly
every cell in our body, from our brain down to
our fat tissue,’ says Dr Sarah Berry, an associate
professor at King’s College London and nutrition
researcher for the personalised nutrition platform
Zoe. ‘The hormone controls where we deposit our
fat, so when we have higher levels of estrogen as
pre-menopausal women, fat is directed to our hips.
After menopause, when estrogen levels drop, we
develop more fat around our abdominal area.’
This change matters. Adipose tissue – which
is fat around the stomach – is more likely to be
linked with inﬂammation and ill health. ‘Fat
gained around the middle is associated with
more negative health outcomes than fat gained
elsewhere in the body,’ explains Emma Bardwell,
a nutritionist and founder of the menopause
education community The M Collective. ‘A waist
circumference of 90cm or more in women comes
with an increased risk of cardiovascular disease
and metabolic syndrome, which puts you at an
increased risk of diabetes and stroke.’
Like Fiona, we may ﬁnd that our usual diet or
workout routine just isn’t shifting fat like it used
to. That’s because our body is hardwired to hold
on to the extra weight in menopause, says Emma.
‘Fat cells actually contain small amounts of
estrogen, the hormone your body desperately
wants to hang on to. That’s why your body may
store extra fat and perhaps one reason why we
shouldn’t aim to get too lean as we get older.
Contrary to popular opinion, having some fat
post-menopause might not necessarily be a bad
thing after all,’ she says.

Fat storage isn’t the only thing changing as
we age: getting older is also associated with a
reduction in muscle mass. This happens long
before menopause – from the age of 30 we
lose around 3-5% of muscle per decade – but
it is supercharged during this time. In a 2021
study, researchers found that those in late
perimenopause had 10% less muscle mass in
their arms and legs compared to women in
early perimenopause. Late perimenopausal and
postmenopausal women were also more likely to
have experienced a loss in muscle strength than
premenopausal or early perimenopausal women.
Our bones also lose strength. By the age of 70,
bone mass has decreased by 30-40%.
Losing muscle is a catch-22 for our body
composition, as muscle increases metabolism,
meaning we can eat more calories without
gaining weight. This may explain in part why
many women report not being able to keep off
fat gain, despite eating an identical diet. The less
muscle we have, the fewer calories we’re able
to eat without gaining fat. But, perhaps more
importantly, studies show weak muscles and
bones are the most signiﬁcant factor in falls –
the number one reason older people end up in
hospital, so maintaining that strength is crucial.
Of course, our lifestyle during menopause has
a huge impact too. Hormones directly impact
our energy and motivation, meaning ‘many of
us unwittingly become more sedentary during
midlife; hormonal ﬂuctuations mean we’re often
fatigued and, in turn, our desire to exercise
becomes blunted,’ says Emma. Plus, extra stress
during this time – including being the caregiver
to both younger and older generations, career
advancement and losing sleep – can also mean
we prioritise our own health less.

AGE

‘Fat cells contain
small amounts
of estrogen, the
hormone your
body desperately
wants to hang
on to’

AGE

Muscle up
This all sounds scary, but there are simple ways
to counteract these menopausal changes – and
perhaps even get stronger, not weaker, with each
passing decade.
Hormone replacement therapy is a personal
decision, but ‘we do see a protective effect of HRT
on body composition and an improvement of some
health outcomes,’ Dr Berry explains. In a small
2020 study, hormone therapy was found to stunt
the increase in total body fat and prevent a shift to
18

a more central fat distribution that occurs in the
early postmenopausal period.
‘I encourage every woman, but particularly
those aged 35 and over, to add weights to their
exercise regime if they haven’t already,’ says
personal trainer and founder of Owning Your
Menopause, Kate Rowe-Ham. ‘Fundamentally,
this is the only way to build and maintain muscle.
Lift weights twice a week and progress the weight
you’re lifting, so your body continuously adapts
– breaking muscles down so they can rebuild and
get stronger. ‘

Game plan
The best ways to keep in shape.

Don’t sweat the scales

Lift weights regularly

Prioritise protein

Consider HRT

Be kind to your changing body. We
don’t need to be swimsuit-model lean
to protect our health – in fact, this isn’t
optimal in later life. Focus less on the scales
and more on what you can do to fortify
your body for the long haul.

Aim for at least twice a week. Once
weights start to feel light, increase the load
– this is known as ‘progressive overload’ and
is key to building and maintaining muscle.

Include a protein source at every
meal and aim for a minimum intake of one
gram per kilo of bodyweight every day.

Research shows replacing hormones
can have a protective effect on our
body composition as well as other
health outcomes.

If picking up some dumbbells sounds
unappealing, know that facing the fear is worth
it. Postmenopausal women who regularly
resistance train are less likely to experience losses
in muscle mass and strength compared to those
who participate in other forms of exercise, such
as stretching and mobility, according to a
2021 study. Other research has also found that
perimenopausal women who regularly lift
weights gained three times less stomach fat over
the course of two years, compared to those who
only walked and ran.

It worked for Fiona, who has been training with
Kate throughout menopause. ‘I have been doing
Kate’s weighted workouts, including upper, lower
and full-body sessions, as well as breathwork and
yoga. At 58, I am happy with my progress. I feel
stronger, ﬁtter and happier, and I’ve noticed more
muscle deﬁnition – while also avoiding jumping
on and off the scales daily and worrying about my
weight,’ she says.
This mindset-shift is another important beneﬁt of
resistance training, says Emma: ‘It is a brilliant mood
enhancer. I regularly see women in my practice who
lift weights start to feel much stronger and more
conﬁdent. There’s nothing like it to help quash the
invisibility, lack of conﬁdence and “smallness” that so
many women complain of when they hit midlife.’
Eating well to support your new gains also matters.
That means a high-protein diet to support your
body’s ability to build strength, especially as it’s
harder to grow muscle with less estrogen. Eating
around one gram of protein per kilo of body weight
is associated with improved fat-to-muscle ratio and
muscle function in menopausal women, so if you
weigh 70kg, try to get in a minimum of 70g of
protein each day in the form of meat, ﬁsh, eggs,
dairy, beans or grains.
‘Postmenopausally, we also process carbohydrates
in our food a little bit differently than premenopause,’ says Dr Berry. Her Zoe Predict study
found that postmenopausal women had poorer
insulin sensitivity and blood sugar control, including
42% higher glucose responses after eating, which can
lead to weight gain and even diabetes. Dr Berry puts
this down to changes in gut health that occur during
menopause. We can look after our microbiome and
stabilise our blood sugars by increasing the variety
of plants in our diet, opting for high-ﬁbre, complex
carbohydrates and adding in probiotic foods.
Remember that a changing body isn’t always bad.
‘Weight gain in itself isn’t necessarily a health issue
and women in larger bodies can be ﬁt, strong and
healthy,’ says Emma. ‘The menopause transition
can be tough for many women and it’s a time to
really be focusing on nourishing the body, not
depriving it. I’d encourage women to look at the
health-promoting combination of movement, sleep,
stress management, socialising, nutrition and, just
as importantly, seeking out joy in life. We need less
focus on the numbers we see on our bathroom scales
and more attention on how we feel.’
19

AGE

Strength

in numbers

Could tag-teaming a workout boost our ﬁtness?
We uncover the beneﬁts of buddying up.

Any PT will tell you that the key to staying consistent with
a workout routine is to make our sweat sessions enjoyable.
One easy way to do this is to exercise with a friend.
Research has shown that working out with others is a good
incentive if we want to exercise regularly, particularly as
a woman in midlife. With shifting hormones and plenty
on our plate, staying committed to a daily workout can do
more for our wellbeing than we might think, especially if
we combine it with socialising.

AGE
Amanda’s swimming
buddies keep
her accountable

Mental gains
Studies show there’s nothing quite like the
collective high of beating the opposing team
while playing a sport, or the thrill of ﬁnishing
a fast and furious dance class with a close
girlfriend. According to one 2020 study in the
Journal of Sport, Exercise, and Performance
Psychology, those who work up a sweat in
group ﬁtness classes reportedly work
harder and enjoy themselves more than
solo exercisers.
‘Humans have three basic psychological
needs,’ explains performance psychologist
Emma Weir (p3rform.co.uk). ‘To feel we have
control over our decisions, to feel success and
to feel connected. Satisfying these basic needs
leads to an increase in internal motivation, and
science shows that working out with others
can increase our self-esteem, reduce stress and
support healthy brain function.’
In short, the social aspect of group exercise
not only makes working out more enjoyable,
it also makes us more likely to want to do it
again. Win, win.

Experts also note that ditching our solo
workout in favour of a class is particularly
beneﬁcial at this stage of life, when many of us
struggle to schedule activities around family
and work commitments. ‘Women in midlife
are under a great deal of pressure, with work,
children and elderly relatives to look after, at
the same time as navigating their own health
issues with perimenopause and menopause,’
says Sarah Aspinall, a PT and founder of
Breaking Ballet (breakingballet.com). ‘Group
physical activity connects women with others.’
One study has shown that while it’s the
promise of routine and supervision of a
ﬁtness professional that attracts midlifers to
exercise programmes, it’s the social aspect
that keeps us coming back. ‘Group workouts
can offer a community space which beneﬁts
22

a lot of women,’ says PT Fiona Coppard,
who specialises in training midlife women
(smartnutritionandﬁtness.uk). ‘Exercise is
multi-faceted, and the mental side of things
is just as important as physical wellbeing. A
lot of the women I see struggle to prioritise
themselves, but by showing up to a class
they’re beneﬁting their whole family because,
in the long run, regular exercise makes you
happier and healthier.’

Words: Stacey Carter

Social support

CASE STUDY 1

‘Having someone to encourage
and challenge you spurs you on’
Amanda FitzGerald, 53, PR expert (amandapr.com)
‘I started wild swimming during lockdown, when the swimming pools were
shut. I was desperate to get back in the water, so my brother and sister-in-law
gave me a wetsuit and I went on a safety awareness course to learn how to
swim in rivers safely. During the training session, I met three other women
and we became swimming buddies. When you go wild swimming, having
a buddy isn’t just great fun and good camaraderie, it also helps you to stay
safe. Going with friends keeps you accountable as well, so even on the days
you don’t feel like going in the water, having someone to encourage and
challenge you spurs you on.’

CASE STUDY 2

‘It makes me
want to be fitter’

Bethan set up a
women’s Gaelic
football team

Bethan O’Riordan, 41, psychotherapist
(bethanoriordan.com)
‘I live in rural Ireland and it’s only recently that
the GAA Club, which is Ireland’s largest sporting
association, has started letting girls play Gaelic
football. I attended a lot of matches to support
my children and my husband, and one day one
of the mums said: ‘Well if the girls can play, why
can’t we play?’ Off the back of that, we set up the
Rathpeacon LGFA Mothers & Others team. Since
joining the club I’ve wanted to get ﬁtter and keep
attending so I can support my team. My three kids
and husband are really sporty, and I watch them
play in the rain every week, but I didn’t realise I
could be on a level footing with them. I haven’t had
a whole hour just for me since becoming a parent,
but playing football with my team gives me that.’

“Suffering from perimenopause
symptoms for a few years,
I ﬁnally found someone
knowledgeable and who had
the time to listen and explain.”

12 m
plan onth
£299

Menopause. We’re listening.
Everyone experiences the menopause and perimenopause differently,
so we’ve got a plan to listen to whatever you’re going through.
Over two appointments, you’ll get up to 75 minutes with a Bupa GP trained
in the menopause. They’ll create a personalised plan unique to you. You’ll also
have 24/7 telephone access to specially trained nurses for 12 months.
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Book today for £299

0330 822 1172
bupa.co.uk/menopause-plan
Lines are open Monday to Friday 8am to 8pm and Saturday 9am to 12.30pm.
Calls may be recorded and to maintain the quality of our service we may monitor
some of our calls, always respecting the conﬁdentiality of the call.

Bupa Private GP services are provided by Bupa Occupational Health Limited. Registered in England and Wales No. 631336.
Registered office: 1 Angel Court, London EC2R 7HJ

CLI 02726

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Natasha Richardson
on the power of
plants to support
mind and body.

Herbs have been used
for centuries

Before the introduction of modern medicine,
women used herbs in their diets to support
themselves through menopause. While many
of those folk remedies have been forgotten
or found ineffectual, many remain. The most
well-known are phytoestrogenic herbs, such
as sage, which are well researched and can
help to balance estrogen levels (whether too
high or low) in some women.

AGE

Tea with Liz
I grow many tea-friendly herbs – thyme, sage,
lemon balm, to name a few – in my garden or on
my kitchen windowsill. There’s a large pot of fresh
mint growing outside the kitchen door, ready
to snip a few leaves for an after-dinner cup of
digestive settlement. Here are my regular go-tos.
CHAMOMILE For when I need to feel calmer.
FENNEL SEEDS Especially good after a heavy meal
or if I’m feeling bloated.
GINGER Very good for settling all kinds of nausea.
Studies also show it can improve blood sugar control.
LEMON BALM A powerful yet calming pick-me-up.
PEPPERMINT Perfect after dinner or to help to relax
muscles for a good night’s sleep.
SAGE Packed with antioxidants, I rely on sage to
reduce inﬂammation and stabilise blood sugar.

!./+û!.$+(%/0%$!(,
We can use herbs for holistic
menopause support by looking at
other systems in the body. If our
nervous system is being stretched
with day-to-day life, then it will pull
away from our ability to produce
hormones. If our circulation is
struggling, then our hormones
can’t get to where they’re going and
might circulate for longer than they
should. If our digestion is sluggish,
then hormones may back up in the
liver rather than being detoxiﬁed
as fast as they should. This is just
a handful of examples where our
other bodily systems interact with
our hormone health. A carefully
curated herbal blend considers
these overlaps and works holistically
26

to support wellbeing. As a herbalist,
I very rarely try to adjust hormones
directly – with phytoestrogens being
the exception.

I prioritise British plants
in my blends
These include hawthorn, nettle,
oat tops and rose. Theoretically,
this reduces the carbon footprint –
though, sadly, many British herbs
are now grown overseas. I think it’s
very important for people to see the
value of the plants that surround
them. It makes us understand
why protecting our environment
is so important.

Managing stress is key
to a healthy menopause
This is because when we’re stressed
our body produces a stress hormone
(called cortisol) at the expense
of our reproductive hormones.
Earlier in our life this can make it
more difficult to conceive but, from
perimenopause onwards, stress can
worsen hormone-related symptoms

‘Relaxant
herbs can help
support the
body’s response
to stress’

such as heavy periods or hot ﬂushes.
Relaxant herbs can help support
the body’s response to stress. These
include passionﬂower, chamomile,
lemon balm and motherwort. I also rely
on ashwagandha, an adaptogenic herb
that’s native to India. I’ve yet to ﬁnd a
British herb that so powerfully downregulates the body’s stress response.
It became popular in the UK following
research after World War Two which
showed its amazing ability to help
soldiers recover from long-term stress.

Try it yourself
Get started with these herbal essentials.

Natural remedies aren’t
always safe
But the reason for this is rarely the
plants themselves. When the ill-effects
of natural remedies hit the headlines,
it’s generally because a product has
been contaminated by something that
shouldn’t be in it. Most often this is
because the people that make up the
supply chain aren’t properly trained
or qualiﬁed. It’s important to source
herbs from a qualiﬁed herbalist or
purchase products made by one (such
as my brand Forage Botanicals or
herbalist-founded Pukka). You can
then rest easy that contamination or
misidentiﬁcation is very unlikely
to happen. A qualiﬁed herbalist will
also be able to advise if a herb will
interact with any drugs you might
already be taking.

Start with tea
A pot of herbal tea is the simplest place
to begin if you’d like to give home
herbalism a try. Pick your own stinging
nettle, give it a rinse, cover with boiled
water and infuse for ten minutes before
drinking. You might also like to use
fresh herbs from the supermarket, like
sage, rosemary or thyme instead of
shop-bought tea bags.

Pukka Love
Keep calm with
organic chamomile
and lavender.
£4.19, pukkaherbs.com

Two-person teapot
Steep tea for two in this elegant
heatproof glass pot.
£37, dorandtan.com

Whittard Fill-MeUp Teabags
Embrace your
inner herbalist
with DIY plasticfree teabags.
£9, whittard.co.uk

15%
OFF

Forage Botanicals
Cool & Calm Tea
A cooling, calming
phytoestrogenic
blend designed for
perimenopause.
£11.99,
foragebotanicals.com

any order over
£10 at Forage
Botanicals with
code LIZLOVES

Forage Botanicals
Rested Resilience
Sip away stress with
Ayurvedic ashwagandha.
£19.99, foragebotanicals.com

AGE

Mind the

t any one time, 13 million UK women are going
through menopause – and research shows HRT
can help to ease symptoms and protect the
long-term health of the vast majority of these
women. Unfortunately, a number of women
ﬁnd themselves signiﬁcantly disadvantaged
when it comes to receiving this menopause care.
We might (rightly!) complain about having to ﬁght for
a GP appointment but, for many, this is just the ﬁrst of a
number of hurdles. For instance, ‘ethnic minority women have
historically experienced issues related to systematic racism
within healthcare,’ states Dr Nighat Arif, a GP specialising in
women’s health and author of The Knowledge: Your Guide to
Female Health – From Menstruation to the Menopause
(£22, Aster). ‘The medical model used today is founded on
white patriarchy. Unfortunately, this means that Black and
Brown women are not afforded the same access to care.’
Ethnic minorities aren’t the only group facing adversity
when accessing menopause treatment. ‘People with a learning
disability (LD) face challenges due to gaps in understanding
their needs and communication barriers,’ explains Dr
Kuki Avery, a GP and menopause specialist at Chelvey
Menopause (chelveymenopause.com). ‘A survey conducted by
Dimensions, a charity supporting people with LD, revealed
that out of 272 GPs, 64% had received less than a day’s
training on meeting the needs of patients with LD.’
W

Words: Chantelle Pattemore

HRT shortages in the UK have left women from all walks of
life struggling to access menopause treatment. But research
shows some women face more barriers than others. LEW
investigates who’s falling through the net and what can be
done to ensure a better second half for all.

AGE
Women with a lower socioeconomic status also
struggle to obtain menopause treatments, found
a 2020 study by the University of Warwick. Those
from deprived backgrounds are 29% less likely to be
prescribed HRT – and when they do get a prescription,
they’re more likely to be given an oral treatment rather
than HRT applied via the skin (a gel, patch or spray).
Studies have linked oral HRT to a small increased
risk of blood clots, while gels, patches and sprays –
also known as transdermal estrogen – have no
associated risk.
Both ethnic minority and LD patients are frequently
excluded from clinical research, meaning factors
speciﬁc to their health and care needs aren’t considered
when shaping policies and treatments. ‘The discussion
around HRT often overlooks women with LD,’ Kuki
explains. This leads ‘to their exclusion from the
decision-making process and the potential long-term
health beneﬁts of HRT’.
Menopause-related challenges aren’t limited to the
doctor’s surgery. Individuals with LD can struggle
to understand and manage the changes that arise
during (peri)menopause, says Kuki. ‘This can result
in increased stress and anxiety, worsening their LD
symptoms.’ Furthermore, if their carers do not have

a good understanding of menopause symptoms and
monitoring therapies (such as HRT), then treatment
can be interrupted, leading to poorer outcomes.
Meanwhile, Nighat explains that long-standing
cultural norms and beliefs can hinder ethnic women
from seeking treatment. ‘There is not a lexicon for
words such as menopause, vagina and breast in some
languages,’ she explains – meaning women cannot
adequately convey their concerns. In addition, there
is a lack of education available to these communities
when it comes to symptom management, so many don’t
know what treatments are available to them and can’t
self-advocate to the same degree. ‘We know that many
women from ethnic minority communities might not
be aware of the new body-identical transdermal HRT
[that’s] available,’ Nighat says.

Time for change
It’s no secret that (peri)menopause symptoms
can detrimentally impact women’s physical
and mental wellbeing. It’s vital that all women
receive support and options. However, research
suggests marginalised women are at greater risk
of negative health outcomes – making treatment
even more imperative.
Some women with LD (such as Down’s
syndrome or Turner syndrome), along with those
from ethnic minorities and who experience
socioeconomic deprivation, are more likely to
go through an early (peri)menopause. Earlier
menopause is linked to increased risk of health
concerns such as dementia, osteoporosis,
heart disease and depression. ‘For women who
experience early menopause (between 4045 years) or premature ovarian insufficiency
(menopause under 40 years), HRT is an essential
part of their treatment,’ states Kuki. ‘Data shows
that if HRT is not prescribed to these women,
they have higher rates of cardiovascular disease
and osteoporosis.’
Other knock-on health effects can occur when
a common menopause symptom – e.g. vaginal
atrophy (dryness, thinning and inﬂammation)
– isn’t understood, reported or treated, says
Nighat. ‘Knowledge of symptoms of vaginal
atrophy is very scant in ethnic minority
communities,’ she explains. ‘However, recurrent
UTIs can be prevented with topical vaginal
estrogen. Also, if there is [vaginal] soreness,
women from ethnic minority communities are
less likely to attend a smear test.’

‘There is not
a lexicon for
words such as
menopause, vagina
and breast in some
languages’

Pushing for equality
If you’re a marginalised woman who isn’t
receiving adequate menopause support, don’t
be afraid to speak up. Many people don’t
know that when booking to see a GP, they
can request a double or even triple-length
appointment to discuss lengthier concerns.
If you struggle with communication for any
reason, ask a family member or support
professional to attend with you, so they can
help advocate for your needs. ‘And if you feel
your concerns are not being taken seriously,
I strongly recommend seeking a second
opinion,’ Nighat states.
We can all take action to encourage equality
within menopause treatment. Education
and breaking taboos is vital, Kuki states – so
have conversations with people in your life
about imbalances in menopause care to drive
awareness, and challenge any discriminatory
behaviour you notice. Ultimately, she adds,
‘We all have a responsibility to become
advocates for vulnerable women who often
struggle to voice their own needs.’

AGE

Midlife

WomenWise is a health service that assesses the impact
of hormones and lifestyle choices on midlife wellbeing.
Lifestyle Editor Camilla Cary-Elwes ﬁnds out more.

Balance menopause app, 88% of these women
beneﬁt from HRT, but just 46% experience a
signiﬁcant improvement in symptoms. So that
leaves many women needing to pull other levers
to feel good. That’s really who we’re speaking to
at WomenWise. HRT is a tool and an option for
many women, but there are two amazing mimics
of menopause, which are thyroid problems and
low iron. These lead to brain fog, deep fatigue, hair
loss, not sleeping properly and restless legs – all
the things that people can mistake for menopause
symptoms. Then we have other things going on,
like insulin resistance, that leads to fatigue. If it’s
only low hormone levels, that’s when HRT works
very well. But if it’s hormone levels and everything
else, it doesn’t resolve those other issues.’

All the kit
Once signed up, a shoebox-sized kit arrived from
WomenWise, containing everything needed
to extract blood, urine and cell samples. The
two blood tests measure thyroid function, key
nutrient status, underlying inﬂammation and
HBA1C levels (indication of blood glucose over
the past three months). The four urine samples,
meanwhile, assess adrenal function over two days.
There’s also a DNA sample taken from cheek cells
for an insight into the genetic predisposition to
process and clear estrogen, genes that impact
brain chemistry, and how well alcohol and caffeine
are metabolised. It was all fairly straightforward to
do – and avoiding coffee for 36 hours for the urine

nsomnia, aches and pains, a heavy 20-day
menstrual cycle, mood swings and loss of
libido… At 47, I’ve been ticking the symptoms
off my midlife bingo card for the past few
years. Some ailments come and go, such
as irrational rage, creeping dread and sore
boobs, but others, like sleepless nights, have
become a constant presence.
When symptoms came to a head last year (hello,
heart ﬂutters), I ﬁnally went to the doctor. Though
I wasn’t sure I ticked all the boxes, I was hopeful a
prescription for HRT would set me on the right path.
Sadly, that wasn’t the case. Within a fortnight,
my brain was so foggy it became almost impossible
to function. I went up a bra size and felt constantly
ravenous. My waistbands became tighter and my
regular runs like wading through treacle.
After persevering for ﬁve months, hoping
things would settle down, I eventually decided to
stop. Within days, my thinking became clearer,
my hunger subsided and I soon ﬁt back into my
old bras (getting back into my favourite jeans was,
maddeningly, a completely different matter). I felt
more like myself again. It was a positive change,
but my previous symptoms were still lingering,
leaving me unsure of what steps to take next.
Coming across WomenWise, therefore,
seemed serendipitous – a comprehensive midlife
hormonal health check that could locate where
I was in my perimenopausal journey, something
my overworked GP simply didn’t have the time
or resources to do. By looking at biochemistry,
genetics, symptoms and lifestyle, WomenWise
can identify what’s contributing to how you are
feeling. Sex hormones are a key part, but other
pieces of the puzzle include insulin sensitivity,
thyroid hormones, iron levels, adrenal function,
histamine tolerance and diet.
Sarah Williamson, founder of WomenWise,
explains: ‘The latest ﬁgures are that only 26%
of perimenopausal/menopausal women take
HRT. According to a survey conducted by the

‘There are two
amazing mimics of
menopause, which
are thyroid problems
and low iron’

AGE
test was by far the hardest part. Once extracted,
the samples are sent to labs through the post or
via a pre-arranged courier.
Alongside the physical tests are blood pressure
readings (a blood pressure monitor machine is
helpfully supplied in the box). Plus, importantly,
there is a detailed questionnaire covering health
history, symptoms and lifestyle, which takes
around 20 minutes to complete.

Results are in…
Once the lab results are processed, they are crossreferenced against the questionnaire answers by
a nutritional therapist and reviewed by a GP, then
put into a comprehensive, bespoke health report.
My report made for fascinating reading. The
good news was I had no autoimmune or histamine
problems. Ditto for the mood and motivation
section, with normal levels of serotonin, dopamine
and adrenaline. My ability to process alcohol
is also apparently excellent (not necessarily a
good thing!).
While WomenWise can’t pinpoint exactly
where you are on the menopause arc, it can
indicate whether you are low estrogen, low
progesterone or ﬂuctuating. This is gleaned
from the symptom questionnaire rather than
from the samples, which can be inaccurate
due to hormonal changes over the month.
Mine indicated I was low on progesterone and
testosterone levels, but estrogen levels were still
ﬂuctuating and often high, which may explain
why I’d struggled to add HRT into the mix.
As with many others that take the WomenWise
test, my biggest deﬁciency was low iron, due to
a compressed menstrual cycle and an aversion
to red meat. As Sarah points out: ‘Many of our
women are phenomenally low in iron. With heavy
bleeds over a few years, women don’t notice their
iron levels going down. If the ferritin range goes
from 13 to 150 nanograms per millilitres of blood,
it means one woman can have ten times as much
as another but they’re both within the normal
range. Low iron can affect metabolic rate and
function, so we encourage people to reach optimal
levels, not just within the range.’

The report also showed signs of insulin
resistance, a sluggish and dysregulated cortisol
pattern and subclinical low thyroid function. This
is another common ﬁnding for Sarah: ‘We see a
lot of insulin resistance, particularly for women
struggling with weight, and a lot of dysregulated
cortisol patterns. Some women have been through
a lot over the last few years and they are quite
burnt out, so we need to work to get the brain
listening again.’

Action plan
Alongside the health breakdown is an action
plan, with diet, exercise and supplement
recommendations. The nutritional suggestions
were all things I knew but gave me a little nudge
towards actually following. First, was to massively
increase protein intake to 2.2g per kg of ideal
body weight. Other advice was to opt for healthy

‘One woman can have ten
times as much iron as another
but they’re both within
the normal range’
fats, but avoid glucose-rich carbohydrates and
appetite disruptors (i.e. foods rich in carbs and fat,
ﬂavour enhancers and artiﬁcial sweeteners etc). I
am a mainly healthy eater but have a very sweet
tooth and ﬁnd sugary snacks irresistible when low
on fuel or stressed.
Sarah explains: ‘Some women really struggle
with cravings and ﬁnd themselves at the biscuit
cupboard the whole time. It’s almost like an
obsessive ﬁlling of food. Some women drink a lot
more in midlife for the same reason. What they’re
doing is self-medicating their brain chemistry,
as carbohydrates and alcohol target GABA
receptors. And they boost serotonin by pushing
their blood sugar high and getting tryptophan
into the brain. They’re basically just hacking their
biochemistry. But there is a better way.’

Making changes
My bathroom cabinet rattles with supplements
but I have so far been pretty faddy about what I
take – it’s usually something I’ve read about, or
spotted on special offer. It was helpful, therefore,
to have tailored recommendations.
On waking, N-acetyl cysteine (NAC) was
recommended to support glutathione, a powerful
antioxidant that may help protect the body
from disease and improve insulin sensitivity.
With breakfast, myo-inositol to support insulin
sensitivity; resveratrol for estrogen detox; iron to
boost those ferritin levels; maca root to support
sex hormones and sex drive; and vitamin C to
support progesterone. At night time, magnesium
and glycine were suggested to support GABA
receptor activity and calm the mind and muscles.

Exercise-wise, the report suggests building
stress-resilience, lifting weights and stretching,
cold exposure, breathwork and vagus nerve
exercises. I already do a lot of walking, running
and horse-riding but am now trying to incorporate
weights as well. Cold water exposure is very much
a work in progress, however.
So, the golden question: has it worked? In short,
yes. I think it has. The biggest game-changer has
been increased protein – I’m yet to manage 130g
a day, but now make an effort to exceed 65g. A
good iron supplement has also made a world of
difference. Magnesium has always been a staple
but adding glycine in the evening does seem to
aid sleep and makes wrangling children into bed
less stress-inducing.
In order to stay on track, WomenWise offers
12 months of support, with an online tracker
to map symptom changes, and show where
improvements or course correction may be
needed. There are also regular emails with useful
tips on everything from optimising nutrition to
supporting sleep.
All in all, it’s been an invaluable way to
understand my midlife body and give it the
second-half support it needs.
Packages from £399, womenwise.health

AGE

Living the
high life
Now legal in the UK, medical cannabis offers
hope to those living with chronic pain and illness.
Mary Biles investigates what researchers know
about this cutting-edge treatment so far, and
what it takes to secure a prescription.

discovered that she’d been living with the
condition for most of her adult life but the
change in hormones during menopause had
made symptoms unbearable.
‘I’ve met many women whose chronic health
conditions have started with menopause,’ says
Julie. ‘But this isn’t talked about enough.’
The next seven years passed in a blur. The
medication Julie had been prescribed left
her feeling, in her own words, like a zombie.
She lost her business, her weight increased
dramatically and she needed the aid of a
mobility scooter to get around. Life became
pretty desperate. It was only once she’d sunk to
an all-time low that she decided to try cannabis.
Medical cannabis isn’t right for everyone,
but in Julie’s case the improvement was
immediate. Her chronic pain eased up and she
also experienced relief from anxiety, insomnia,
night sweats and brain fog.
W

t’s not unusual to start experiencing aches
and pains as we get older. For most, this
is easy enough to remedy by picking up
good habits such as doing yoga, increasing
weight-bearing exercise and keeping our
estrogen levels topped up with HRT. For
some women, however, chronic pain requires
more serious intervention. And with precious
few truly effective treatments for chronic pain,
our second half of life can be a time when we
ﬁnd ourselves being prescribed all kinds of
pharmaceutical drugs.
This was the case for Julie Durran,
whose health began to decline when she
hit perimenopause at 40 and experienced
debilitating migraines and pain. Doctors
eventually realised that Julie had been living
with undiagnosed Ehlers-Danlos syndrome
(EDS), a connective tissue disorder that can
result in painful joint dislocations. Julie

AGE

Cannabis and the UK
While Julie, now 54, ﬁrst acquired cannabis
illicitly, she later decided to pursue a medical
cannabis prescription. Many private clinics have
sprung up since medical cannabis was ﬁrst made
legal in the UK in 2018.
If this is the ﬁrst time you’ve heard that medical
cannabis is legal in the UK, you are not alone. In
a recent survey, almost 60% of those questioned
were not aware that cannabis can be legally
prescribed in the UK for medicinal purposes. But
just because it’s legal to prescribe, doesn’t mean
it’s easy to secure a prescription. Only doctors
on the specialist register can prescribe cannabis,
and because clinical trials are lacking, it’s licensed
for just three conditions on the NHS – rare and
severe forms of epilepsy; vomiting and nausea
caused by chemotherapy; and multiple sclerosis.
Further stipulations require patients to try two
standard treatments (with no beneﬁcial results)
before progressing on to a medical cannabis
prescription. In private clinics, by contrast,
medical cannabis is being prescribed for
a wide variety of conditions – from anxiety
to endometreosis.

What is medical cannabis?
Here in the UK, cannabis prescriptions come
in the form of an oil or tincture containing
different ratios of the two main cannabis
chemicals – cannabidiol (CBD) and
tetrahydrocannabinol (THC). It is never
medically advisable to smoke cannabis.
You may have tried over-the-counter CBD
oils for everything from mood to managing
general aches and pains. The part that’s more
difficult to acquire is THC – a compound that
creates the high and as a result is classed as
a controlled substance. Research suggests,
however, that taking appropriate doses of
THC under the care of a doctor can safely and
effectively treat a number of conditions.
Indeed, doctors will generally adapt the ratio
of CBD and THC depending on a patient’s

A POTTED HISTORY
For thousands of years, the
cannabis plant has been used
as medicine for everything
from pain, headaches and
epilepsy to depression. In the
19th century, cannabis found
its way into the British
pharmacopoeia when, on
returning from India, Irish
doctor William O’Shaughnessy
started prescribing it to his
patients. It’s even rumoured
that Queen Victoria was

administered cannabis to
treat her menstrual cramps.
In recent decades, however,
cannabis has been classiﬁed
as a harmful drug and its
therapeutic beneﬁts ofﬁcially
consigned to history. Many
of us, myself included, have
tried a joint or two over the
years, but we may not have
been aware that cannabis,
when used appropriately,
could have healing properties.

For many people
around the world whose
complex health conditions
have failed to respond to
standard pharmaceutical
drugs, cannabis is the only
thing that’s provided relief.
And it’s thanks to their
campaigning on a global level
that, at the time of writing,
almost 50 countries worldwide
have some kind of legal access
to medicinal cannabis.

condition and their past experience of
consuming cannabis. If you’re new to cannabis
you will almost always be prescribed a CBDdominant product ﬁrst. Not only that, patients
can rest assured that because they have a legal
cannabis prescription, the products prescribed
will be standardised and tested (unlike cannabis
acquired illicitly).

What can medical
cannabis treat?
While research is in its infancy,
Project Twenty21 subsidises private
medical cannabis treatments for
the following conditions.
O

How to secure a
prescription

If you have a chronic health condition that
hasn’t responded to standard treatment, and
where there is evidence to suggest cannabis can
be effective, it’s worth considering seeking a
prescription to try for yourself.
There’s no need to get a referral from
your GP as most private clinics accept selfreferrals. Many patients choose to sign up
to Project Twenty21., which is a charity-run
medical cannabis registry that grants patients
subsidised medical cannabis products in
return for their data being collated for research
purposes. Not all the private clinics are part
of Project Twenty21. Others, such as Sapphire,
one of the longest-standing medical cannabis
clinics, run their own patient registry.
When choosing a clinic, consider the price
of the initial consultation fee (this varies
greatly), how much clinics charge for followup appointments and the range of cannabis
products available. Always check their ratings
on review sites such as TrustPilot, which can
ﬂag any instances of poor customer service.
Sanskara Platform and MedBud are great
resources that bring together all the key
information patients need to know when
choosing a clinic.
It’s important to have realistic expectations
when trying medical cannabis, as improvements
don’t necessarily happen overnight and it can
take a while to ﬁnd the right type of cannabis
product to improve symptoms.
But for Julie at least, cannabis has made
a huge difference to her health. ‘I can now

O
O

O
O
O
O

O
O
O
O
O
O
O
O
O
O
O
O
O
O
O
O
O

ADHD
Agoraphobia
Anxiety
Arthritis
Autism
Back and neck problems
Chronic pain
Chronic fatigue syndrome
Digestive issues (Crohn’s, IBS,
ulcerative colitis)
Eating disorders
Ehlers-Danlos syndrome
Endometriosis
Epilepsy
Fibromyalgia
Insomnia
Depression
Migraine
Multiple sclerosis
OCD
Palliative care anxiety
Panic disorder
Parkinson’s
PTSD
Restless leg syndrome
Stroke
Substance abuse disorder

dance and I climbed a mountain in January,
which was amazing,’ she says. ‘My strength
is back and securing my prescription legally
took a lot of anxiety away. I now have the
headspace to take the steps needed to move
my health forward.’
39

Pile your plate high with
a diversity of colours,
tastes and textures.

Eat 30 plants
a week with
recipes on
page 56

GO
NUTS
Power up with protein-packed dishes.
RECIPES, PHOTOGRAPHY & STYLING BY NICO GHIRLANDO

Rice noodle and
prawn salad with
peanuts, soaked
cashews and herbs

Rice noodle and
prawn salad with
peanuts, soaked
cashews and herbs
SERVES 2 as a main

HIGH
PROTEIN

130g cashews
275g ﬁne rice noodles
330g raw, shelled king prawns
1 tbsp groundnut oil (or olive oil)
2 tbsp fresh coriander
2 tbsp fresh basil (Thai basil is good)
20g chives, ﬁnely sliced
70g peanuts, roughly chopped
1 tbsp sesame oil
1 lime, juice and zest
1 tsp ﬁsh sauce
Sea salt

Courgettes stuffed with
walnuts, feta, chilli
and mushrooms V

SERVES 4 as a side dish

HIGH
FIBRE

4 large courgettes,
sliced in half lengthwise
60g toasted walnut halves
85g feta cheese
120g small chestnut mushrooms,
quartered
2 tsp chilli ﬂakes
2 tsp cumin seeds
2 tbsp olive oil
1 tsp dried mint
1 tbsp fresh mint, ﬁnely chopped
Sea salt and black pepper

1 Cover the cashews in hot water and
soak for an hour, then drain.
2 Cook the noodles according to the
instructions, then rinse in cold water,
drain and set aside in a large bowl.
3 Sauté the prawns in the oil for about
six minutes until cooked through.
4 Tear or roughly chop the coriander
and basil, and mix with the chives.
5 Add the prawns, cashews, peanuts
and herbs to the bowl, mix well then stir
in the lime juice and zest, sesame oil and
ﬁsh sauce. Add a pinch of salt to taste.
Serve immediately.

1 Heat the oven to 180°C/350°F/gas mark 4.
2 Scoop out the centre from the courgettes
and discard the ﬂesh.
3 In a bowl, mix the walnuts, feta,
mushrooms, chilli ﬂakes, cumin seeds,
olive oil and dried mint, and season well.
4 Place the courgettes on a baking tray,
ﬁll them with the mixture and bake in the
oven for 30 minutes.
5 Leave to cool for ﬁve minutes before
serving with a drizzle of olive oil and a
little chopped fresh mint.

HIGH IN
POLYPHENOLS

Dark chocolate
almond clusters

MAKES APPROX. 9
200g good-quality dark chocolate
150g almonds, roughly chopped,
a few left whole
Pinch of Maldon salt
1 orange, zest (optional)
½ tsp chilli powder (optional)

1 Line a baking sheet with
greaseproof paper.
2 Break the chocolate into small
pieces and melt gently in a saucepan.
3 When melted, stir in the almonds,
salt, two-thirds of the orange zest
and chilli (if using) until combined.
4 Spoon the mixture onto the
baking sheet in 4cm circles.
Top with ﬂaked almonds and the
remaining orange zest. Leave to
set in the fridge for 40 minutes.
5 Feel free to add other ﬂavours
to the mix, such as dried cherries,
coconut ﬂakes, rose extract or mint.

Pantry essentials

Nourishing nuts
Fabulous snacks that are high in protein and ﬁbre.

Rollagranola Calm
Nootropic Granola

Cambrook Baked Cashews
with Lime & Chilli

Keep calm and carry on with
an ashwagandha granola.
£7, rollagranola.com

A sour and spicy protein hit.
£3.20, ocado.com

Merchant Gourmet Cooked
Whole Chestnuts

Cacao Cashew &
Almond Nut Blend

Add to autumn soups and bakes
for texture and nutty ﬂavour.
£2.40, sainsburys.com

Pair with sliced apple or banana.
£6.50, ocado.com

Nakd Lemon Drizzle Bars
A healthier teatime treat for
a mid-afternoon pick-me-up.
£3 for 4, ocado.com

Brazil nuts
Support your thyroid with
Brazil nuts, high in selenium.
£2.20, ocado.com

SPOTLIGHT ON

Magnesium
Load up on leafy greens.
Magnesium is the
ultimate menopause
mineral, says nutritional
therapist and functional
medicine practitioner
Farzanah Nasser.

EAT

Are we getting enough
magnesium?
Magnesium is part of chlorophyll, the
green pigment that gives plants their
colour. This is why leafy green vegetables
are so often cited as a good source of
magnesium. But we can ﬁnd magnesium
in many other foods such as lentils and
beans, nuts and seeds, fruits (such as
bananas) and some ﬁsh, such as salmon
and mackerel.
If we’re eating a diversity of plants
foods we will be getting some magnesium
in our diet. That said, levels of magnesium
in our food have decreased by about 10%
over the last 80 years, as soils are not
as nutrient-dense as they used to be. To
make matters worse, processed foods are
taking up more and more space in the
average UK diet and these rarely contain
this essential mineral. The reference
nutrient intake (RNI) for magnesium is
270mg per day for females aged 19-64, and
most of us are not hitting this target.
W

Central to over 600 bodily
processes and enzymatic
functions, magnesium is
essential for health and
wellbeing. It balances blood
sugar, supports a healthy
immune system and helps to
keep bones strong. Not only
that, but it also keeps our energy levels up and
encourages good mood as well as quality sleep.
It’s been dubbed ‘nature’s tranquilliser’ due to
the positive and soothing effect it can have on
the nervous system. Magnesium is beneﬁcial at
any time of life, but especially so in midlife when
we may need extra help to keep stress under
control and secure a good night’s sleep.

EAT
How does magnesium support a healthy menopause?
Magnesium supports many areas
of the body affected by changing
hormones. We know that estrogen
protects our cardiovascular health,
for instance, and we lose this
protective effect as levels of estrogen
decline during menopause (if we
don’t supplement hormones with
HRT). Here, magnesium may lend
a hand as some studies have found
it can protect blood vessels, relax
smooth muscle cells and promote
good blood ﬂow.
Similarly, as we transition into
menopause, we can become more
insulin-resistant. Magnesium helps
to support the function of insulin and
encourages sugar transportation out
of the blood and into the cells. This

means we feel better after
we eat (with less of a blood sugar
roller-coaster) and have more
sustained energy levels throughout
the day. Keeping blood sugar levels
under control becomes increasingly
important as we age (even as it
becomes more challenging), as
this helps reduce inﬂammation and
protects our long-term health.
Earlier this year, a study showed
that daily supplementation of
magnesium (550mg) had an
anti-inﬂammatory effect in
perimenopausal and menopausal
women – this protected against
brain shrinkage, improved
cognitive function and may help
to prevent dementia.

Magnesium can also promote a
happy menopause by supporting
our adrenal glands. We know that
our ovaries stop producing estrogen
at the point of menopause, but
our adrenal glands are still able to
produce sex hormones. These glands
also make our stress hormones. In
fact, if they are busy producing stress
hormones (cortisol), there is less
reserve to make sex hormones.
By helping to support adrenal
function and keep stress under
control, magnesium can therefore
allow for a smoother transition into
menopause. We must pay extra
attention to our magnesium intake if
we’re feeling overwhelmed, as stress
depletes our magnesium stores.

Know your numbers
Aim to get as much magnesium through food as possible.
Listed below are the levels of magnesium in common foods.

Food

Amount

Magnesium (mg)

Pumpkin seeds

100g

262mg

Spinach

100g

79mg

Mackerel

100g

60mg

Black beans

½ cup

60mg

Dark chocolate

25g

59mg

Avocado

58mg

Peanut butter

2 tbsp

49mg

Almonds

40mg

Medium banana

32mg

Oats

100g

29 mg

Cheat sheet
Supplements can help to keep magnesium levels topped
up – particularly during times of stress or if we’re eating
more processed foods than we’d like. There are many types
to choose from, because magnesium needs to be attached
to another nutrient to allow for absorption. For this reason,
it’s helpful to know more about these other ingredients and
pick a form that’s most supportive to your needs.

Magnesium citrate

Magnesium sulphate

Citrate can help draw water
into the intestine, which
is helpful if we’re prone to
constipation. It’s important
to have a regular bowel
movement to remove toxins
from the body.

This is a magnesium salt
which can be dissolved
in bath water. It’s
absorbed through the
skin and supports liver
detoxiﬁcation. Add two
mugs of magnesium to a
warm bath (this is lovely
before bed) and sit there
for 20 minutes.

Magnesium glycinate
This is one of my favourites
as glycine is very calming.
Opt for this magnesium
supplement if you have a
stressed nervous system.
It also helps support
restful sleep.

Magnesium malate
Tired all the time?
Magnesium malate can
help with energy levels.

Magnesium taurate
There’s evidence that this
supplement has heartprotective beneﬁts.

Magnesium threonate
The gold-standard
magnesium supplement for
protecting brain health.

Magnesium chloride
You’ll ﬁnd this in
magnesium sprays and
creams. I rub this into
tired and achy legs or
into my temples, neck
and shoulders when I
have a headache.

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Better You Magnesium
Sleep Body Lotion
Scented with soothing lavender
and chamomile.
£11.95, betteryou.com

Food-grown
magnesium
Another favourite,
alongside magnesium
glycinate. In theory, foodgrown supplements are
better absorbed by the
body. They also tend
to be organic with no
unnecessary preservatives,
colourants, ﬁllers or
binding agents.

Nutrition Geeks Magnesium
Glycinate 3-in-1
A multi-tasking blend of glycinate,
malate and citrate.
£15.99, nutritiongeeks.co

Hungry woman
Health and hormone-supporting snacks for any time of day.

This mousse
works well
without the
prawns, too

Smoked salmon and
prawn mousse in minutes
This fail-safe mousse is packed with
protein, anti-inﬂammatory fats and
the hormone hero, magnesium. It
works as a protein-packed, superlow-carb breakfast or a light lunch.
SERVES 4
30g ghee or butter
8 large eggs
100ml cream, milk or unsweetened
nut milk
100g smoked salmon
Small bunch of chives, chopped
2 spring onions
150g cooked, peeled prawns
Sea salt and black pepper
1 lemon, cut into 4 wedges, to serve

Red velvet smoothie

1 Melt the ghee or butter in a frying
pan, then crack in the eggs and cook
to scramble them. Take off the heat
to cool slightly.
2 Add the slightly cooled
scrambled eggs, cream or milk,
salt and pepper to a blender and
combine until smooth and creamy.
3 Add three-quarters of the smoked
salmon to the blender and pulse
until the mixture is speckled with
salmon pieces. Mix in the chopped
chives, reserving some to garnish.
4 Chop the spring onions into thin
slivers and then toss evenly into
four ramekins.
5 Spoon the egg and salmon mix
into the ramekins and allow to set in
the fridge for three to four hours.
6 Layer the mousse with cooked
prawns, slivers of the remaining
salmon and serve each with a lemon
wedge, with the reserved chives
sprinkled over.

Nitrate-rich foods such as beetroot are
incredibly important for building nitric
oxide, a key compound for increasing
blood ﬂow to the skin, vagina and pelvic
organs, which optimises cardiovascular
health, mental clarity, healing and
recovery from injury.
SERVES 2
5–6 wedges of cold, roasted beetroot
A handful of frozen raspberries
2 tbsp cacao powder
400ml unsweetened nut milk
1 tsp mushroom powder – I use Lion’s
mane (optional)
1 tbsp collagen peptides (optional)
1 tbsp maca powder (optional)

TO SERVE
Seeds and crushed nuts of choice
O

1 Put all the ingredients in a blender
and combine until smooth. Finish
with some seeds and crushed nuts of
choice on top (pecans work well!).

Extracted from
Hungry Woman
by Pauline Cox
(Ebury Press).
Photography by
Luke Alber

Promotion

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OFF

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GP Nutrition
Longevity Complex
£35, gpnutrition.com

Mushroom
magic
Age well with the ancient power
of functional mushrooms.

he science-backed secret to promoting life in our
years is getting inﬂammation under control. Chronic
inﬂammation has a negative impact on our likelihood
of gaining weight, our disease defences, energy levels and
hormone health – not to mention our skin. This process is
known as ‘inﬂammaging’ and the key to putting on the brakes
is getting plenty of antioxidants and adaptogens into our body
– through our diet and in supplement form. ‘That’s why we’ve
combined powerful antioxidants (quercetin and green tea)
with the ancient wisdom of functional mushrooms to bring
you the Longevity Complex,’ says nutritional therapist and
GP Nutrition founder, Gabriela Peacock. ‘It can transform
your wellbeing and support healthy ageing.’

Lion’s mane (Hericium erinaceus)
THE BRAIN BOOSTER
Mighty like its namesake, this mushroom
has been shown to stimulate the growth
of nerve cells and improve both cognitive
function and memory.

Reishi (Ganoderma lucidum)
THE IMMUNE HERO
Beta-glucan is the star nutrient in reishi
mushrooms. Research suggests it can
help to stimulate the immune system by
increasing the number of white blood cells.

Cordyceps (Cordyceps sinensis)
THE ENERGY AID
Clever cordyceps is known for its energyboosting properties and natural ability to
support cellular renewal. Some studies
also suggest that cordyceps may help with
blood sugar balance and heart health.

Night time milk
A soothing nightcap for peaceful slumber.

SERVES 1-2
400ml milk
1 tsp dried lavender
1 tbsp dried chamomile
ﬂowers or a chamomile
teabag
1 tsp raw honey

Recipe and photography: Nico Ghirlando

1 Put all the ingredients
into a small saucepan
and heat gently for ten
minutes to infuse.
2 Strain through a sieve
and serve warm.

SLEEP
SUPPORTING

SLEEP
TIGHT
Brewing a bedtime
drink can signal to
our frazzled mind and
body that it’s time to
unwind and prepare
for rest. But there may
be more to the age-old
recommendation of
warm milk for those
struggling to sleep. Milk
contains an amino acid
called tryptophan, which
plays an important role
in the production of
melatonin – the sleepinducing hormone our
body begins to release
as the sun sets. Here,
we’ve added chamomile
and lavender for a
blissful bedtime.

The
the
Aim to eat 30 different plants a week
to support a healthy menopause.
RECIPES, PHOTOGRAPHY & STYLING BY NICO GHIRLANDO

VARIETY IS KEY
Eating plenty of plants can help to
support a healthy menopause. Recent
evidence shows that women who follow
a Mediterranean-style diet reduce
their risk of menopausal symptoms,
speciﬁcally hot ﬂushes and night
sweats, by 20%. This diet focuses on
polyphenol-packed plant foods such as
beans, whole grains, seasonal fruits and
vegetables, nuts and seeds, and extra
virgin olive oil, in addition to moderate
amounts of oily ﬁsh, eggs and dairy, as
well as some good-quality meat.
The remarkable pay-off of eating
plants may be thanks to our estrobolome
– a specialist team of gut bugs that
help to detach estrogen from receptors,
recycling it back into an active form.
If we support these good gut bugs by
eating a diverse range of plant ﬁbres,
the estrobolome can help us get the
best use out of circulating estrogen and
relieve menopausal symptoms. In the
long-term, a healthy, diverse microbiome
can reduce our risk of heart disease and
other metabolic illnesses.

Thai green mixed vegetable
curry with red rice and a zingy
herb, chilli and coconut salsa
SERVES 2

14+
PLANTS

130g mange tout
130g button mushrooms,
halved
1 lime, juice and zest
1 tsp palm sugar or ½ tsp
brown sugar
1 tsp ﬁsh sauce
Handful of Thai basil
15g coriander leaves

220g red rice
500ml water
2 tbsp coconut oil
4 tbsp Thai green curry paste
(use less if you like it milder)
1 tbsp galangal (or ginger),
sliced into matchsticks
2 green chillies (again, use
less if you prefer it milder)
3 makrut lime leaves
2 lemongrass stalks, bashed
with the back of a knife
400ml coconut milk
130g baby corn, sliced into
1cm pieces

FOR THE SALSA
20g desiccated coconut
1 red chilli, ﬁnely chopped
1 spring onion, sliced
4 cherry tomatoes, chopped
½ tsp ﬁsh sauce
Lime wedges
O

1 Bring the rice to the boil in
the water, then simmer for 25-30
minutes and keep warm.
2 Make the salsa by combining the
ingredients in a bowl, then set aside.
3 Meanwhile, heat the coconut
oil in a large saucepan and
add the curry paste. Stir over a
gentle heat for about ﬁve minutes
until fragrant.
4 Add the galangal, green chillies,
makrut leaves and lemongrass,
and cook for a further 30 seconds.
5 Pour in the coconut milk and
bring to the boil. Reduce the heat

to a simmer, stir well and cook
for ﬁve minutes.
6 Add the vegetables and cook
for two minutes.
7 Stir in the lime zest, juice,
palm sugar and ﬁsh sauce. Adjust
the seasoning if necessary, with
either more ﬁsh sauce or lime
juice until the ﬂavours are well
balanced between salty, sour
and sweet.
8 Add the herbs and serve
immediately with the rice and
salsa, some lime wedges and
extra herbs.

Mixed veg Buddha bowl
SERVES 2

13+
PLANTS

1 butternut squash, peeled
and cut into 1cm chunks
Drizzle of olive oil
100g quinoa
4 eggs (optional)
2 ripe avocados (optional)
Lime juice
50ml soy sauce
20ml rice vinegar
25ml sesame oil
1 red lettuce, shredded
Handful of baby spinach leaves
10 radishes, halved
½ cucumber, sliced
100g edamame beans
1 large carrot, sliced into ribbons
with a vegetable peeler
3 spring onions, sliced
2 tbsp sesame seeds
1 red onion, sliced thinly and
marinated in 35ml raw cider vinegar
and 35ml water for half an hour

Baked sweet potatoes with spicy
beans, tomatoes, sweetcorn and
coriander, and a seed crumb Vg
SERVES 4

12+
PLANTS

1 Heat the oven to 180°C/350°F/
gas mark 4.
FOR THE SEED CRUMB
2 Pulse the seeds in a food
1 tbsp pumpkin seeds
processor until chopped but still
1 tbsp sunﬂower seeds
with texture, then set aside.
1 tbsp poppy seeds
3 Put the sweet potatoes in a
roasting tray, place in the oven
FOR THE SWEET POTATOES
and roast for 40 minutes until
4 sweet potatoes
cooked through.
400g tin of mixed beans
4 Meanwhile, add the beans to
400g tin plum tomatoes
a saucepan with the tomatoes
2 corn cobs
(crushing them with a wooden
1 tsp dried coriander
spoon), sweetcorn kernels, ground
1 tsp cumin powder
cumin, coriander and chilli powder.
1 tsp chilli powder (optional) Season with salt and pepper.
20g fresh coriander
5 Cook on a medium heat for 20
Sea salt and black pepper
minutes, until the tomatoes have
softened and the corn is cooked.
6 Remove the potatoes from the
oven and split in half.
7 Top with the bean mixture and
fresh coriander, then sprinkle over
the seed crumb. Serve hot.
O

1 Heat the oven to 180°C/350°F/gas
mark 4.
2 Spread the squash on a roasting
tray. Drizzle with a little olive oil and
cook for 35 minutes, or until soft and
starting to colour.
3 Cook the quinoa according to the
packet instructions, drain and leave
to cool.
4 Cook the eggs in boiling water for
eight minutes, then plunge them into
very cold water until they have cooled
completely. Peel and cut in half.
5 Peel and slice the avocados and
squeeze over the lime juice.
6 Whisk together the soy sauce, rice
vinegar and sesame oil. Set aside.
7 Build your bowls by ﬁrst ﬁlling with
some quinoa, then the red lettuce and
topping with the remaining veg.
8 Add two halves of egg to each bowl,
top with the pickled red onion and
drizzle over the soy sauce dressing.

If we support good gut bugs by
!0%*# %2!./!.*#!+",(*0ü.!/Č
the estrobolome can help us get the best
use out of circulating estrogen and
relieve menopausal symptoms
59

Pan-fried salmon fillets, green beans, dill
and mixed leaves with chilli lemon lentils
SERVES 2
Glug of olive oil
2 large salmon ﬁllets
200g green beans, trimmed
400g cooked green or brown
lentils
1 red chilli
2 lemons, zest and juice
Mixed leaf salad of your choice
20g chopped dill
1 lemon cut into quarters
Sea salt and black pepper

11
PLANTS

1 Heat a sauté pan with a little olive oil
and cook the salmon skin-side down for
about four minutes. Carefully turn them
over and cook for a further minute.
2 Meanwhile, cook the beans in boiling,
salted water for about four minutes, drain
and refresh under cold water.
3 Gently warm the lentils in a pan and stir
in the chilli, lemon zest and juice. Adjust
the seasoning to taste.
4 Mix the green beans with the leaves
and dill. Serve with the lentils and salmon,
lemon wedges and a drizzle of olive oil

7+
PLANTS

Cucumber salad with sesame seeds
shaved carrots, beetroot and spring
onions, with a miso and lime dressing
SERVES 4
25g white miso paste
2 limes, juice and zest
30ml sesame oil
1 cucumber, halved and
seeds removed
2 large carrots
1 tbsp olive oil
1 tbsp sesame seeds
1 cooked beetroot,
ﬁnely sliced
4 spring onions,
ﬁnely sliced
Sea salt

1 Make the dressing by whisking
together the miso, lime juice and zest
with the sesame oil. Season to taste.
2 Cut the cucumber into 1cm slices,
then peel and shave the carrots into
ribbons with a vegetable peeler and
toss in the olive oil.
3 Gently toss the cucumber with
the sesame seeds and mix with the
beetroot, spring onions and carrots.
4 Serve with the dressing and an
extra sprinkle of sesame seeds.

FULL OF
BEANS
Three sumptuous and satisfying recipes from the
Bold Beans cookbook that put legumes centre stage.

Chickpea satay boats

SERVES 2–3

FOR THE DRESSING
4 tbsp crunchy peanut butter
2 tbsp rice wine vinegar or
white wine vinegar
3 tbsp soy sauce or tamari
2 tbsp sesame oil
1 tsp white or brown miso
1 tbsp maple syrup or honey
1 tsp ground turmeric
1 tbsp hot sauce (optional)
O

1 red onion, ﬁnely diced
2 limes, juiced, plus lime
wedges to serve
1 garlic clove, crushed
700g jar chickpeas, drained
½ cucumber, chopped
150g cherry tomatoes,
quartered
100g sugar snap peas,
sliced into thirds
Large bunch of coriander,
ﬁnely chopped
Dried chilli ﬂakes (optional)
Sea salt

TO SERVE
8 Little Gem lettuce leaves
100g cooked white rice
Shop-bought crispy onions
(optional)
2 tbsp sesame seeds
Salted peanuts, crushed
1-2 mild red chillies, sliced
O

1 In a small bowl, combine the red
onion, lime juice and garlic with a
pinch of sea salt. Stir and set aside.
2 In a separate medium-sized
bowl, combine all of the dressing
ingredients and mix well.
3 Add the chickpeas to the bowl with
the dressing and stir until they are
fully coated in the sauce. Then add the
cucumber, tomatoes, sugar snap peas
and coriander, followed by the onion
and lime juice mix. Toss well. Add
chilli ﬂakes at this point if you like a
bit of a kick.
4 To serve, use the lettuce leaves
as ‘boats’ for the ﬁlling. If using
cooked rice, sprinkle some into each
lettuce boat, then top with the satay
chickpeas, followed by some crispy
onions (if using) and sesame seeds.
Sprinkle over the crushed peanuts
for some added crunch, and garnish
with the sliced fresh chilli. Finish with
another squeeze of lime if you like
it zesty.

Crispy gochujang
chickpeas V
SERVES 2 AS A MAIN
with salad and rice
700g jar chickpeas, or
2 x 400g cans chickpeas,
drained
3 tbsp neutral oil
1 tbsp gochujang paste
2 tbsp soy sauce or tamari
1 tbsp runny honey or
maple syrup
2 garlic cloves, crushed
2 tbsp grated ginger
Sea salt and black pepper

FOR THE CUCUMBER SALAD
2 cucumbers (or radishes) sliced
1 large garlic clove, crushed
1 red chilli, ﬁnely sliced
1½ tbsp rice vinegar or
white wine vinegar
2 tsp soy sauce or tamari
1 tbsp sesame seeds, toasted
1 tbsp sesame oil
250g cooked white rice,
to serve
O

FOR THE TOPPINGS (OPTIONAL)
2 tbsp sesame seeds, toasted
3-4 spring onions, sliced
Nori seaweed, crumbled
O

1 Preheat the oven to 200°C/400°F/
gas mark 6.
2 To make the cucumber salad,
begin by trimming the ends of the
cucumbers. Then, using a rolling pin,
gently smash the cucumbers until
they split (this creates a ﬂavour you
can’t achieve from just cutting, and
also allows them to better absorb
the seasoning), then slice into small
chunks and put into a sieve set over
a bowl. Sprinkle with a good pinch of
salt and toss to coat. Leave to sit to
allow some of the cucumber water to
release while you’re cooking.
64

3 Rinse the chickpeas and pat them
dry with paper towel, then tip into
a baking dish. Toss with two
tablespoons of the olive oil and
season with salt and pepper. Roast
for 25–30 minutes until crispy,
tossing halfway through.
4 Meanwhile, tip the cucumber into
a salad bowl, then add the rest of the
salad ingredients. Toss to combine
and set aside.
5 Combine the gochujang, soy sauce
or tamari, honey or maple syrup,
garlic and ginger in a medium-sized
saucepan over a medium heat. Bring
to a gentle simmer, stirring constantly.
Cook for two to three minutes until
combined and smelling fragrant.

6 Remove the chickpeas from the
oven and stir into the saucepan.
Continue to stir until the sauce
reduces and thickens slightly; you
want it to have a slightly sticky but
glossy texture.
7 Remove from the heat and serve
with the salad. We like serving
this as a rice bowl, loading up each
bowl ﬁrst with rice, then cucumber
salad and then chickpeas, before
sprinkling over the optional
toppings: sesame seeds, sliced
spring onions and nori.

Sweet potato,
feta and black
bean traybake

by Melissa Hemsley
To minimise food waste, don’t
worry about peeling the sweet
potatoes; just remove any
hefty knobbly parts.
SERVES 4
2 sweet potatoes, scrubbed and
cut into wedges (or 1 small
butternut squash)
4 tbsp olive oil
1 tbsp cumin seeds
6 spring onions, trimmed and cut
into thirds (or 1 large red onion)
½ 700g jar black beans,
or 400g can black beans,
drained and rinsed
2 large handfuls of curly kale or
cavolo nero (roughly 140g),
torn into bite-sized pieces
200g feta
Sea salt and black pepper

FOR THE CORIANDER LIME DRIZZLE
Large bunch of coriander (about
30g), ﬁnely chopped (save a
few whole leaves for garnish)
1 jalapeño, de-seeded if you prefer
less heat, ﬁnely chopped (or 4–6
slices of pickled jalapeños)
3 limes, 1 zested, 2 juiced
6 tbsp extra virgin olive oil
O

TO SERVE
Your favourite tortillas
Lime wedges
O

1 Preheat the oven to 220°C/425°F/
gas mark 7.
2 In a large baking tray, toss the
sweet potato wedges with two
tablespoons of the olive oil. Scatter
over the cumin seeds and season
with sea salt and pepper, then spread
out so they’re evenly spaced and

not touching. This is important as
you want them to roast rather than
steam; use two trays if needed. Roast
for 20 minutes.
3 After 20 minutes, turn the wedges,
then add the spring onions and black
beans to the tray. Drizzle with one
tablespoon of the olive oil, and add
another sprinkle of salt. Return
the tray to the oven for eight to ten
minutes until the spring onions have
softened and caramelised.
4 Remove from the oven and add
the kale to the tray. Drizzle with
the remaining tablespoon olive oil
and roast for another ﬁve minutes
until the kale is slightly crisp at
the edges.

5 To make the drizzle, simply mix
all the ingredients together in a bowl
and season to taste.
6 When everything is ready,
crumble the feta over the traybake
and top with the reserved coriander
leaves and about half of the drizzle.
Serve with tortillas, lime wedges and
the remaining drizzle for everyone to
help themselves.
Bold Beans: Recipes
to Get Your Pulse
Racing by Amelia
Christie-Miller
(Kyle Books).
Photography: Joe
Woodhouse

EAT

I drink plenty while fasting

Liz Earle
The deﬁnitive guide to
Liz’s daily eats and the
favourite foods keeping her
energy up, hormones happy
and skin glowing.

Mornings start with a large
glass of water
I add electrolytes, or if I’ve run out, a
generous grind of rock salt, to rehydrate
after the night. This is followed by black
coffee with a splash of MCT oil midmorning to fuel my body and brain with
healthy fats for energy.

I prioritise protein and fat
%*)5ü./0)!(
I’ll have a couple of boiled eggs most
mornings, or smashed avocado with a
squeeze of lemon and lashings of olive oil
on sourdough toast, or a bowl of thick
Greek yoghurt, a splash of keﬁr and
some berries.

I’ve killed my carb cravings
This is thanks to eating more protein.
I don’t tend to feel the urge to snack but, if
I’m peckish, I’ll grab a handful of almonds
or some berries. I keep tubs of hummus,
guacamole and taramasalata in the fridge,
alongside some carrot sticks soaked in
salty water for a bit of crunch.
W

My day
on a plate

This includes water, either plain or with
added electrolytes, herb teas and black
coffee, often with a teaspoonful of creatine
powder – brilliant for muscle tone and better
brain health (this doesn’t break a fast).

$!!*!ü0/+""/0%*#
are very real
Not only for weight loss, but for health
gain. Resting our digestive system makes
for better gut health, improved sleep,
greater hormone balance and a stronger
immune system. I aim for 16:8 (16 hours
between my evening meal and ﬁrst
morning bite), but often only achieve
12 hours or somewhere in between.
Breaking my fast with boiled eggs,
blueberries and a creatine-laced coffee

EAT

On busy days I try to
plan ahead
In the evenings I check my diary to see
where I’ll be and how I can eat well. I
batch-freeze bags of homemade soups
for a quick bowl of something hot, and
pre-make overnight yoghurt pots with
yoghurt and keﬁr to grab and go. If
I’m travelling, I’ll chuck a few chopped
walnuts and bits of apple into a tub of
cottage cheese and take that with me.

,10,.+0!%*ü./0
And build the rest of my plate around
that, often with green veggies – especially
broccoli and raw watercress, both
powerful superfoods. I don’t eat many
conventional carbs (potatoes, rice, pasta),
but if I am cooking pasta, I’ll cook it ahead
of time, allow it to go cold and then reheat
it for a minute in boiling water. This
reduces its glycemic load and releases
more of the resistant starch gut microbes
thrive on. A simple carb-lovers’ hack.

I support my hormones
by swerving sugars
I do love a bit of chocolate – the darker the
better. It took me a while to wean myself
off the super-sweet junk stuff, but now I
really enjoy 80% or more dark chocolate.
It’s so strong it’s impossible to over-eat.

+1Ě(((35/ü* "!.)!*0/
in my fridge
I put ‘mama’ stickers on my fermenting
jars of kraut and kimchi so the kids don’t
take one sniff and throw them out.

You can’t go too far wrong if you start the day with plain live
yoghurt, a dash of keﬁr and lots of healthy nuts and seeds.
I’ve sweetened things up a bit here with a poached pear, some
grated apple and (just a few) sultanas

Crisps are an irresistible
weakness
I opt for those fried in olive oil as I don’t eat
seed oils. A healthier and just-as-delicious
indulgence is fresh anchovies and a bit of
Gorgonzola scooped onto chicory.

Processed foods aren’t worth it
You won’t catch me eating Pringles or
drinking Coke. Especially Diet Coke or
basically any ﬁzzy c***p.

When eating out I start
with olives
Resist the bread. I pick a protein-heavy main
and choose cheese instead of pudding. If I’m
asked for ‘dietary requirements’, I’ll ask for a
cheese plate or fresh fruit instead of a fancy
dessert. I can’t resist if it’s put in front of me,
so I try to make sure it isn’t.

I’m known for my slow-roast
shoulder of lamb
Studded with garlic and rosemary – it’s
legendary. I also make a mean fruit crumble
(more fruit than crumble), packed with
ground almonds to increase the protein
content, served with keﬁr mixed with cream.

I’ve come full circle on
supplements
I used to swallow lots of general supplements,
then moved away completely to rely solely
on making better food choices. I now realise
some supplements are probably essential
for ageing well, such as omega-3s, vitamin D,
magnesium, resveratrol, creatine, quercetin…
all hard to ﬁnd in sufficient quantities in
everyday foods.

LIZ’S 8 FRIDGE
ESSENTIALS
O

Plain live yoghurt

Keﬁr

Kombucha

Blueberries

Watercress

Goat’s cheese

Olives

Butter

I drank too much during
lockdown
So I gave up all alcohol for most of the
last year. I even stuck to non-alcoholic
cocktails at my 60th birthday party.
I buy 0% gin and barely notice the
difference. It’s more the ritual of making
a good G&T – using a pretty glass, lots
of ice, a dash of Angostura bitters and
slice of fresh lime. I do love red wine
though, so now have the odd glass, or a
tequila and soda if I’m out with friends.

I was a macrobiotic vegan
in my twenties

I try to pack as many plants into my meals as possible to boost my
gut bugs. This simple summer salad contains lettuce, broad beans,
fennel, cucumber, chives, lemon and pumpkin seeds. With a dollop
of burrata and pinch of good salt, it’s the perfect lunch

It felt good at ﬁrst, but ultimately made
me feel lethargic and ill. I now eat
pasture-raised meat (especially steak)
and lots of eggs, two a day on average.
I’m slightly sensitive to gluten (it makes
my face puffy) but ﬁnd sourdough bread
easier to digest. I’m grateful that eating
good-quality protein has reduced my
reliance on carbs and I feel ﬁtter and
stronger for it.

Healthy but indulgent sweet treats for a happy gut.

Photography: Steven Joyce

Prescription

Labneh, passion
fruit and ginger
cheesecake V
SERVES 8
FOR THE BASE
250g ginger nut biscuits
100g mixed seeds, toasted
125g melted butter
O

FOR THE FILLING
200g white chocolate
200ml double cream
600g labneh (or full-fat
cream cheese)
1 tbsp honey
8 passion fruits, seeds and juice
O

5 Spread this cheesecake mixture
onto the prepared biscuit base,
making sure you work your way to
the edges and that there are no gaps.
Smooth the surface as best you can
with a palette knife and transfer the
cheesecake to the fridge for eight to
ten hours, or ideally overnight.
6 To serve, remove the cheesecake
from the springform tin and slide it
carefully off the paper onto a serving
dish. Top with the passion fruit seeds
and juice, or any other fruit you like.
Any leftovers will keep in the fridge
for a couple of days.

1 Start by lining the base of a
23cm springform cake tin with
baking paper.
2 Blitz the ginger nuts and half the
mixed seeds in the blender to form
ﬁne crumbs. Add the rest of the
toasted seeds to the blitzed biscuits,
along with the melted butter, and
stir well. Press the mixture into the
bottom of the lined tin, ensuring you
work the crumb evenly all the way to
the edges. Chill the base in the fridge
while you make the ﬁlling.
3 Melt the white chocolate in the
microwave in 30-second bursts and
allow to cool slightly. (Alternatively,
break the chocolate into a heatproof
bowl and set over a pan of simmering
water until melted.) Whip the cream
in a bowl using an electric whisk until
it has ﬁrm peaks.
4 In a separate bowl, whisk the
labneh and honey together for
just a minute until smooth. Now
fold the double cream and labneh
together, ensuring they are well
combined. Add the cooled melted
white chocolate and whisk for
a minute to mix everything
together evenly.

the mixture into the corners, then
transfer to the fridge and chill for a
few hours.
3 To serve, dust the surface with
cocoa power and then cut into eight
to 12 pieces. Store in an airtight
container for a couple of days.

Mango and chia
seed pudding V
SERVES 4
1 x 400ml tin full-fat organic
coconut milk
1 tbsp maple syrup
200ml tinned mango pulp/purée
¼ tsp ground cardamom (or the
seeds of 3 crushed pods)
½ tsp fennel seeds, crushed in a
pestle and mortar
1 lime, zest and juice
75g chia seeds

Gutlicious
rocky road

SERVES 8–12
175g dark chocolate
125g date molasses
5 digestive biscuits
5 dried ﬁgs, roughly chopped
50g dried apricots, roughly chopped
or jumbo green raisins
50g sour cherries
75g shelled pistachios, toasted
1 tbsp cocoa powder

BONUS GUT-FRIENDLY TOPPINGS
1 dollop of full-fat live Greek yoghurt
or plant-based yoghurt of your choice
Handful of fresh or tinned mango
chunks or other fruit, e.g. passion fruit
O

1 Start by lining an 18cm square tin
with baking paper. Break the dark
chocolate into pieces and put into a
heatproof bowl set over a saucepan
of simmering water (make sure the
base of the bowl doesn’t touch the
water). Melt the chocolate, stirring
occasionally, then remove from the
heat and stir in the date molasses.
2 Crush the biscuits so they are a
mixture of rubble and larger pieces.
Add the crushed biscuits to the
melted chocolate along with the
ﬁgs, apricots, sour cherries and
pistachios. Stir everything well with
a wooden spoon to combine and tip
into the lined tin. Spread and press

1 Combine all the ingredients,
except the chia seeds, in a bowl and
whisk well to combine. You want to
make sure any coconut solids are well
emulsiﬁed into the mixture and no
lumps remain.
2 Add the chia seeds and stir gently
for a minute or two. You will notice
the mixture will start to thicken.
Place it in the fridge for a few hours
before serving. You can also make
this the night before for breakfast
the next morning.
3 Top with a dollop of Greek yoghurt
and fruit of your choice.

Extracted from
The Kitchen
Prescription by
Dr Saliha
Mahmood Ahmed
(Yellow Kite)

Are supplements
the secret to great
skin? Find out
on page 76

Ready for a second-half glow-up? Expert ways
to achieve your best-ever hair, skin and beauty.

LOOK

Inside

out
skincare
Are supplements
the secret to great
skin? Nutritionist
Fiona Lawson shares
the science-backed
ingredients to
know about.

Our diet affects how our skin looks and
feels. We all intuit this – and science
supports the connection too. One largescale observational study shows that
women who consume more vitamin C
and healthy fats hold on to plumper,
more youthful-looking skin for longer.
Another study shows that eating more
colourful vegetables is associated with
fewer crow’s feet wrinkles.
But, while a diet rich in all the good
stuff is the foundation of glowing
skin, there are certain skin-enhancing
ingredients that are harder to ﬁnd in
our food. If you’re shopping for skincare
supplements, here are the sciencebacked ingredients to know about.

The collagen cure
HELPFUL HYDRATOR
Most of us are familiar with hyaluronic
acid because it’s a key ingredient
in hydrating skincare. This gel-like
substance is naturally present in our skin,
where it helps cells hold onto water. The
problem is that our ability to produce it
declines from our late twenties onwards,
which means our skin loses moisture and
volume. You can ﬁnd hyaluronic acid in
homemade bone broth, but you’re unlikely
to consume a meaningful amount
unless you drink a large volume of
broth consistently.
Enter supplements. A randomised,
double-blind, placebo-controlled trial (the
gold standard) looked at people aged 3564 and found that daily supplementation
with hyaluronic acid signiﬁcantly
improved hydration and wrinkles in 12
weeks. This effect has been replicated in
other studies too.

20%
OFF

Research-backed
dose: 120mg
hyaluronic acid/day
Find it in: Phyto
Nectars I Am Radiant
(Beauty), £14.95
phytonectars.com

Liz on why she supplements collagen
for ageing skin and healthy joints.
From our twenties onwards, our collagen levels fall and, as
the years pass, this shows up as ﬁne lines, skin wrinkling
and stiffer joints. Collagen is the main structural protein in
the body. It’s the building blocks of skin, as well as our joint
cartilage. It’s even found in our bones, heart and gut lining.
There are several different types of collagen on the market,
but I favour those containing collagen peptides or hydrolysed
collagen. It’s important to note that collagen in liquid and
powder form won’t be absorbed intact – collagen molecules
are broken down into their constituent amino acids in the
stomach. That’s not to say they’re not helpful; amino acids
can help to supplement the body’s ability to make its own
collagen. But our ability to do this collagen-building reduces
with age, so it’s not the most reliable approach, especially as
we get older.
I prefer collagen in a capsule clinically proven to withstand
the intense acidity of the stomach, so it reaches the small
intestine intact, where the pH changes and peptides are
released. Look for brands using low-dalton-weight peptides
(the smallest, best-absorbed kind). My favourite brand is
Ingenious Beauty. When you start taking collagen, allow
around a month before seeing the difference
in your skin, followed by stronger nails and
less painful joints. Over a period of months,
you’ll notice stronger hair too.

Ingenious Beauty Ultimate Collagen,
£48, feelingenious.com

with code
LIZLOVES

15%
OFF

with code
LIZLOVES

SPF BOOSTER
Astaxanthin is the red pigment that gives salmon and lobster their reddish
colour and ﬂamingo feathers their vibrantly pink hue. When you eat this
carotenoid, it acts as a potent antioxidant, protecting your skin
from UV damage and stimulating collagen production.
Fish and seafood such as salmon, rainbow trout, prawns and
lobster are the best sources of astaxanthin. But the trouble is you’d
need to eat a salmon ﬁllet or a lobster every day to see a therapeutic
effect, which isn’t realistic for most of us.
In a gold-standard trial with women aged 35–60, daily
supplementation with astaxanthin decreased wrinkle formation
and dialled down inﬂammation in the skin in 16 weeks. Researchers
concluded that taking astaxanthin may help to delay skin ageing
over the longer term.

Research-backed dose:
2–6mg astaxanthin/day
Find it in: Bare
Biology Vim & Vigour
Vegan Omega-3 &
Astaxanthin, £31.95,
barebiology.com

LOOK
ANTIOXIDANT AID
Pycnogenol is a standardised extract of French maritime pine
bark. It’s rich in ﬂavonoids and phenolic acids, which exert an
antioxidant and anti-inﬂammatory effect in our bodies.
Although you wouldn’t want to dine on the bark, it’s
possible to eat other foods rich in ﬂavonoids and phenolic
acids, such as colourful fruits and vegetables, nuts and teas.
However, there are beneﬁts associated with consuming the
exact polyphenol proﬁle of standardised Pycnogenol.
In a clinical trial with healthy post-menopausal women,
daily supplementation with Pycnogenol for 12 weeks dialled
up the activity of genes involved in hyaluronic acid and
collagen production. It also signiﬁcantly improved the
hydration and elasticity of the skin, especially in women
who had drier skin to begin with. Pycnogenol may help with
hyperpigmentation too, as another clinical trial found that
daily Pycnogenol supplementation
reduced melasma in 30 days.

Research-backed dose: 75mg
Pycnogenol/day
Find it in: Pharma Nord
Bio-Pycnogenol®, £24.45,
victoriahealth.co.uk

SKIN SMOOTHER
Another common ingredient in skincare, CoQ10 is a vitamin-like
substance involved in energy production and works as a powerful
antioxidant. Like hyaluronic acid, our ability to make it ourselves
diminishes as we age, contributing to ﬁne lines and wrinkles.
You can ﬁnd it in food, particularly meat and oily ﬁsh, though it’s
hard to consume a therapeutic amount through food alone. You’d
need to eat 31 mackerel ﬁllets to hit the amount of CoQ10 used in
supplement studies!
One gold-standard trial with women aged 45-60 found that daily
supplementation with CoQ10 reduced visible signs of ageing and
improved skin ﬁrmness and smoothness in 12
weeks. Interestingly, the researchers compared
a lower and higher dose. Both doses improved
crow’s feet wrinkles, but the higher dose helped
with wrinkles around the mouth too.

Research-backed dose:
50-150mg CoQ10/day
Find it in: BioCare MicroCell
CoQ10 Plus Flaxseed,
£36.63, biocare.co.uk

15%
OFF

with code

You don’t need to take all of these
supplements, nor should you try.
Choose one, commit to taking it for
three months, and see if it works for you.
Before and after selﬁes can be helpful
here. There’s no such thing as a magic
pill – but like your favourite serum, you
may ﬁnd a supplement can become a
useful tool in your anti-ageing box.
Disclaimer: If you’re pregnant,
breastfeeding, on any medication or
have a health condition, you must
consult your doctor before starting
any new supplements.
Fiona Lawson is a registered associate
nutritionist, peer-reviewed author and
skin nutrition specialist. Find her on
YouTube @ﬁonalawsonnutrition

LIZLOVES23

LOOK

Timeless
There’s no need to opt for barelythere beige and brown makeup
in later life. Makeup artist Naomi
Lake busts this and other outdated
beauty myths, once and for all.

MYTH 1
Swap black mascara
for brown
There’s some sense in this beauty myth. If our lashes
are sparser than they used to be, a dark mascara can
look stark. Similarly, if you want a little deﬁnition
around the eyes while keeping a look soft and
natural, a brown mascara is just the ticket. But, we’re
under no obligation to look soft and natural in later
life. There’s no reason why we can’t boost an evening
eye with inky black lashes or add a touch of wideeyed glamour to our everyday look.
If you feel lashes are looking a bit sparse and
could do with extra help, try these tips while
applying black mascara. Start by supporting lash
growth with a serum, such as UKlash. Next, opt for a
light-textured mascara, applied with a small brush to
gently deﬁne each lash without weighing them down
– I like Eyeko Limitless Mascara for this. Steer clear
of volumising formulas which can clump ﬁne lashes
together and avoid waterproof mascara if you can. Its
enduring nature means potential damage to lashes
in the removal process. If waterproof is a must, invest
in an efficient eye makeup remover to very gently
remove all traces of makeup. My favourite is the
ophthalmologist-designed balm from Peep Club.

Photograph: Sam Lion

Eyeko Limitless
Mascara
£19, lookfantastic.com

Peep Club Soothing
Coconut Eye Balm
£20, peepclub.com

20%
OFF

with code
LIZLOVES

PÜR Cosmetics
On Point
Eyeshadow Palette
£28, purcosmetics.co.uk
STUDIO 10 Visible Lift
I-Radiance Palette
£32, studio10beauty.com

MYTH 2
Stick to matte
eyeshadows
I hear from women all the time that they avoid
shimmery eyeshadows for fear it’ll make
eyelids look crepey. There’s really no truth in
this. A poorly formulated shimmery shadow
will highlight skin texture, but so will a chalky
matte shade. In fact, the light-reﬂecting
properties in satin and metallic ﬁnishes
can actually trick the eye and smooth the
appearance of ﬁne lines.
It’s all about the formula. Be sure to pick
buttery, high-pigment shadows (matte, satin
or metallic) which blend effortlessly and leave
behind a smooth coat of colour. If you notice
patches of colour gathering in certain areas
of the lid, it’s time to upgrade your formula.
I recommend the On Point Eyeshadow
Palettes from PÜR and STUDIO 10 Visible Lift
I-Radiance Palette.

UKlash Eyelash
Growth Serum
£37.99, uklash.com

LOOK
Pearl Beauty Cream Bronzer
£28, pearlbeautycosmetics.com

Avène Cicalfate
Repair Balm
£8.50, boots.com

MYTH 3
Never wear bright
colours
I once complimented a leading
makeup artist on how fabulous
she looked and received a piece of
memorable advice in return. Despite
her fresh-faced appearance, she’d
been up all night with her daughter,
who was unwell. What was the secret
of her miraculously deceiving look?
Not lashings of concealer but a wash
of colour over the eyes. ‘A bright
eyeshadow distracts from all sins!’
she told me.
If we want to look and feel our
best, we sometimes need to put down
the neutrals and take a leap of faith
into the fabulous world of colour –
whatever our age. To keep a bright
eye looking modern, stick to just one
monochromatic shade. Apply the
colour to the outer edge of the lid and
then blend inwards to keep the eye
open. Blend, blend, blend until you
can’t see any harsh lines. Next, take
a slightly lighter, subtly shimmery
shade in the inner corner (by the tear
duct) to further brighten the area.
Simple yet effective.

Tropic Kiss Me
Quick Lipstick
£20, tropicskincare.com

Lush Mint Julips Lip Scrub
£7, lush.com

MYTH 4
Red lipstick is for
your 20s and 30s
Lips can get thinner and dryer with passing years,
but no one can pull off an elegant red lip quite like a
woman in mid and later life. Just look at Helen Mirren.
The key to this look is putting in the prep. Start
by buffing away any dry patches with a sugar scrub
before applying a thick coat of lip balm. I recommend
the clean and tasty scrubs from Lush and wouldn’t be
caught without my Avène Cicalfate Repair Balm.
When it comes to picking your red, opt for a
hydrating formula. I often use Tropic Kiss Me
Quick Lipstick in the shade Hot Poppy. It’s a classic
matte red that suits everyone and is enriched with
shea, mango and jojoba oils. If you want a crisp and
deﬁned lip, take a matching lip liner and gently
outline the desired shape in short, light strokes.
Alternatively, dab colour onto the centre of the lip
and blend out for a modern, diffused style.
Take care to balance your red lip with the rest of
your makeup. I tend to keep cheeks warm so the pop
of red doesn’t look so stark. Pearl Beauty’s Cream
Bronzer, applied to the high points of the face, adds
colour without too much shimmer. And, as a rule of
thumb, keep eyes neutral.

MYTH 5
Apply full-coverage
foundation to
smooth skin
A thicker, full-coverage foundation won’t
cover lines and wrinkles. It will likely
make them more noticeable, as products
with a heavier texture tend to dry out
skin and settle into any creases or patches
of texture.
We can keep skin looking its very best
by opting for lighter, more hydrating bases
such as a skin tint. Luckily, we’re living
in an age of modern formulas that can
deliver a light and natural skin-like ﬁnish
with a hefty serving of coverage to even
out any redness and hide pigmentation.
I tend to reach for Jones Road What The
Foundation, which is easily applied with
ﬁngers and leaves behind impressive
coverage as well as a glowing ﬁnish. And
delilah Wake Up Radiant Skin Tint is
also lovely – light on coverage but with a
hint of warmth and radiance for minimal
makeup days.
delilah Wake Up
Radiant Skin Tint
£39, delilahcosmetics.com

‘No one can pull
off an elegant red
lip quite like a
woman in mid and
later life. Just look
at Helen Mirren’

20%
OFF

with code
LIZLOVES

Jones Road What The Foundation
£42, jonesroadbeauty.com

LOOK

Hair loss and thinning affects the majority (65%) of
women after menopause, as well as 20% of younger
women. Despite this, hair loss remains shrouded in shame
and is often left untreated. We ask consultant trichologist
Anabel Kingsley why we lose our locks and what can be
done to restore both hair density and conﬁdence.
84

Interview: Ellie Smith

Shed the shame

Our hair-growth cycle is regulated
to a great degree by hormones
– most notably estrogen and
testosterone. Estrogen is a hairsupportive hormone which helps
to keep strands in their anagen
(growth) phase. On the other
hand, testosterone is the catalyst
for androgenetic alopecia, which
is also known as female and male
pattern hair loss. Androgenetic
alopecia occurs when hair follicles
are sensitive to normal levels of
circulating testosterone. Speciﬁcally,
testosterone is converted to
dihydrotestosterone (DHT), which
binds to androgen receptors in
the hair follicle, causing a reduced
growth phase and miniaturisation of
hair follicles. When follicles become
smaller they produce fewer, ﬁner and
shorter hairs.
Any time there is a ﬂux in
estrogen and testosterone, or a
disruption to the balance of these
hormones, we’re likely to see
changes in our hair. This can happen
at puberty (when testosterone
and estrogen are ﬁrst produced),
pregnancy (when estrogen levels
are very high) and menopause
(when our ovaries stop producing
estrogen). Soaring estrogen during
pregnancy is the main reason why
women often have thicker hair when
pregnant, and the rapid decline in
estrogen post-partum is responsible,
in part, for the shedding many
women have six to 12 weeks after
giving birth. A surge in androgens,
such as testosterone, at puberty is
responsible for the development
of coarser hair in areas like our

under-arms, upper-lip and pubic
region – and this is also the earliest
time that women with a strong
genetic tendency can experience
androgenetic alopecia.
Leading up to and upon entering
menopause, our estrogen levels
lower, and this can result in
recurrent bouts of hair shedding,
known as telogen effluvium. While
testosterone levels don’t rise, the
percentage of testosterone in
relation to estrogen increases –
which means our follicles have
a more testosterone-dominant
environment to contend with, and
we also lose the protective effect
of estrogen. If we have a genetic
predisposition to follicle sensitivity,
we will likely notice hair diameter
changes on our scalp, whereby
strands become ﬁner, shorter
and more fragile, and our parting
becomes wider. Some women also
have increased facial hair growth.
It’s also important to note that
some degree of the hair changes we
see during menopause are a result
of normal ageing. Just as we don’t
have the same skin quality when
we’re older, the quality of our hair
ﬁbre, and our scalp which houses

‘Any time there
is a flux in estrogen
and testosterone,
or a disruption to
the balance of these
hormones, we’re
likely to see changes
in our hair’

our follicles, deteriorates. Studies
also show hair can change shape and
become less manageable.

Why do some
experience hair loss
while others don’t?
All women will have a degree of
hair-quality change as they age;
hairs may become more brittle and
there is also a natural shortening of
the growth phase. The severity of
these changes depends on whether
we have a genetic predisposition
to normal levels of circulating
testosterone – it also likely depends
on other genes that inﬂuence skin
and cellular ageing. In the same way
that some people get wrinkles and
skin laxity sooner than others, the
rate and onset of hair ageing varies.
General health, stress levels and diet
also inﬂuence hair growth.

What are the telltale
signs of hair loss?
It depends on the type of hair
loss you have. Telogen effluvium
(excessive daily hair shedding) is
a diffuse loss of hair from all over
the scalp. It’s pretty obvious, as
you will see many more hairs than
usual when you shampoo, brush
and style your hair – and perhaps
on your clothes, ﬂoor and pillow.
While immensely distressing when
it’s occurring, this type of hair loss is
not permanent; it resolves once the
underlying cause goes away. With
menopause, hair shedding usually
slows once hormone levels stabilise.
Androgenetic alopecia is a slower,
more gradual loss of hair density
that does not affect the back of the

Why do so many
experience hair loss
during menopause?

LOOK
scalp, and it doesn’t always occur
alongside increased hair shedding.
Generally, hair becomes thinner
and shorter over the top of your
scalp, with the scalp becoming
more visible.

What’s the
psychological impact
of hair loss?
Conversations with my clients
often start off on a self-derogatory,
apologetic note, such as ‘I know I’m
being silly; I’m not a vain person;
I know I’m not sick – but…’ Hair
loss is not trivial, and you shouldn’t
feel like you are self-indulgent
or overreacting. If your hair is
changing, be kind to yourself and
stop chastising yourself for caring.
Hair loss can be devastating,

impacting our mood and how we
feel about ourselves like nothing
else. In many ways, hair holds more
psychological sway than any other
tissue, and more than the clothes we
wear and makeup we put on.
If you’re experiencing hair loss,
it’s important to know that you
are not alone. Hair loss in women
is so common – affecting us all
to a certain extent as we age, and
many of us well before then, in our
twenties and thirties. Please don’t
feel ashamed or embarrassed.

Does HRT have an
impact on hair loss?
Certain HRT formulas can beneﬁt
scalp hair, others may be detrimental
– but this depends on whether we
have a genetic predisposition to

follicle sensitivity. If we don’t, the
HRT we take shouldn’t have much
of an impact on our strands.

What about testosterone
replacement therapy?
If we have a genetic predisposition
to hair diameter changes,
supplementing with testosterone
(an androgen) may well have
a negative impact on our hair.
However, it’s important to look
at the whole picture with HRT.
While testosterone may cause hair
diameter changes in genetically
predisposed women, it could
also vastly improve menopausal
symptoms and quality of life.
Depression, feeling fatigued and
loss of sex drive can be incredibly
stressful – and stress can also have

a negative impact on hair cycling.
When my clients want and are able
to supplement with testosterone, but
worry about how it may affect their hair,
I speak to them about topical minoxidil
drops containing estrogen and other
hair-supportive hormones.

How does stress affect
our hair?
High stress levels are terrible for our
general health, and anything that
impacts our health usually affects our
hair. Stress can throw off our appetite
and hinder the absorption of nutrients
that are essential to healthy hair
growth. It can also increase oxidative
stress and inﬂammation which have
a negative impact on hair growth and
scalp health. Stress can trigger scalp
problems such as itching, dandruff and
seborrhoeic dermatitis – all of which
can increase hair shedding. Finally,
stress disrupts our hormones which
play a vital role in hair growth.

Do deficiencies play
a role in hair loss?

Any vitamin or mineral deﬁciency can
worsen hair loss, but some are more
common, and some less-so, during
menopause. Iron deﬁciency is less
common when we enter menopause,
as we aren’t losing blood every month.
However, periods may become heavier
in the perimenopause and can cause
or worsen iron and ferritin (stored
iron) deﬁciency, which can have a
huge impact on hair growth. Common
deﬁciencies during menopause are
lack of vitamin D and vitamin B12
and low protein intake. Other factors
to consider are health-related. For
instance, thyroid imbalances become
more common during menopause and
this can impact our hair.

Hold on to your hair
Anabel shares her haircare and styling tips
for a healthy menopause mane.

SHAMPOO DAILY

We need to change our perception of shampooing. It’s not about
washing your hair, it’s about cleansing your scalp. The scalp is a
living tissue that sweats, produces oils and has a rapid turnover of skin
cells. It’s also exposed to the same environmental pollutants and dirt as
the skin on your face. When looked at this way, daily scalp washing makes
sense, especially as hair growth is reliant on the health of the scalp.
The tricky thing is balancing the scalp’s requirements with what you
have time for and what works for your hair. If you have long, coarse
hair or coiled curls, frequent shampooing is probably going to be too
time-consuming and you may prefer how your hair looks on day two
or even three. Similarly, if you must heat style whenever you wet your
hair, the good of scalp cleansing can be outweighed by the drying and
damaging effects of high heat tools and harsh hairbrushes. It’s about
ﬁnding a balance that works for you and doesn’t jeopardise the health of
your scalp. As a general rule, three days is the most I would recommend
going without shampooing. When you shampoo, massage your scalp
for about one minute but don’t scrub your hair – simply squeeze suds
through the lengths a few times and rinse well.

BE GENTLE

RESTORE VOLUME

Studies show that ageing hair has a weaker cuticle (the hair’s
outer protective layer), lower levels of lipids, as well as loss of
elasticity, all of which would make strands more vulnerable to damage.
Taking a gentle approach when styling, as well as protecting and
strengthening your hair, is more important than ever. Use a pre-shampoo
conditioner once a week to restore your hair’s strength and elasticity
(ability to stretch before contorting/breaking). Use a lightweight
heat-protective product to restore your hair’s lipid layer. And ﬁnally,
use a ﬂexible, non-abrasive hairbrush with rounded prongs when you
style, and towel-dry with a microﬁbre towel (much less abrasive than
regular towels).

The key to restoring immediate volume is selecting the right
shampoos, sprays and foams. I absolutely love the Philip Kingsley
Density range for this, as the products boost the volume and health of
your hair in different ways. A foam can add touchable, moveable volume
speciﬁcally to your roots – ours also contains hair-growth actives. A
protein spray can help to detangle, strengthen and protect hair from
heat, while proteins add bulk through the mid-lenths and ends of your
hair. And look for a shampoo that’s speciﬁcally formulated to add
volume to ﬁne, fragile hair without drying or tangling it.

LOOK
Can we reverse hair loss?
Topical minoxidil compounded
with the right hormones can have
such a positive impact on hair
diameter changes. You’ll need to
see a trichologist to have this
treatment prescribed.

For hair shedding, I love our
Density Preserving Scalp Drops
(£48, philipkingsley.co.uk), which are
clinically proven to reduce shedding
and slow hair loss. Supplements can
also do a world of good, but only if
your hair issues are fully or in part
due to a nutritional factor.

If you’re struggling with hair
loss, the most important step is
reaching out for help. There’s almost
always something that can be done
– from topical drops, certain oral
medications and dietary and lifestyle
changes, to tweaks to your hair and
scalp-care routine. There are also

My hair-loss journey
Editor Ellie Smith shares her experience of androgenetic alopecia.

ﬁrst suspected my hair was thinning during lockdown.
Craning my head this way and that in the bathroom
mirror, I noticed that my parting looked wider and
more diffuse. I dismissed it as a temporary post-viral
symptom. Fast forward a few years and I’d seen no
improvement in the density of my hair. In fact, I had a
nagging fear that it was getting worse. It was time to book
an appointment with a trichologist – in my case, Anabel
Kingsley at the Philip Kingsley Clinic London.
The appointment began with a health history
and look at my diet, lifestyle and hair-styling
habits. I was also sent for blood tests to check
for any nutritional deﬁciencies. Next, a scalp
examination. Under a microscope, my fears
about hair thinning were conﬁrmed. Along my
‘trouble’ areas – the parting and hairline – I could
see what trichologists call ‘miniaturisation’ as clear
as day. Towards the back of my head, clusters of
thick hairs were growing from each hair follicle but
along my parting I could see follicles were producing
just one or two very ﬁne hairs. No wonder I was
starting to see my scalp peeking through! I had a classic
case of androgenetic alopecia.
A very kind and gentle Anabel explained that my
hair follicles had a genetic sensitivity to circulating
testosterone. And I’d likely accelerated this process by my
choice of hormonal contraception – Microgynon. I had
mixed feelings about my diagnosis. On one hand, it felt
validating to know I wasn’t going mad and my hair was
indeed thinning. On the other, I was leaving the clinic with
a diagnosis requiring lifelong treatment. I could no longer
bury my increasingly visible scalp in the sand, and had to

get on with the business of doing something about it.
This involved swapping out my contraception for a
hair-friendly alternative and applying prescription hair
drops every evening before bed. These contain minoxidyl
(the gold-standard treatment for hair loss), as well as
caffeine and estrogen to protect my hair follicles from
circulating testosterone. Scalp HRT, if you like.
I was also under strict instruction to shampoo my hair
as close to daily as I could manage. This improves the
efficacy of the prescription drops and is beneﬁcial for
overall scalp health. This continues to be the most
challenging part of the protocol, as I’d previously
washed my wavy/frizzy hair just once or
twice a week and could then spend the best
part of an hour on a glossy blow dry that
would last a number of days. I don’t have
nearly enough time to do this daily, so
have had to accept a degree of short-term sacriﬁce when
it comes to the appearance of my hair in exchange for
the long-term hair health gains. Now, I leave my hair
to run wild and air dry most days (sometimes slicking
back with a pomade or hair mask into a more polished
ponytail) and save heat styling for the one or two days a
week I want to look my best.
Four months later and my hard work is paying off. Do I
have a thick, luscious mane? Not yet. But new baby hairs
are peeking through. And I’m far less anxious about hair
thinning now I understand the root of the problem and
have a treatment plan. Bring on the next four months!
Philip Kingsley hair-loss consultations are
available at the clinic or online. Prices start at £200,
philipkingsley.co.uk

many ways to camouﬂage density
changes with volumising products
and hair ﬁbres. In the rare instances
where hair loss is permanent,
such as with cicatricial (scarring)
alopecia, having a deﬁnitive
diagnosis and plan can make all the
difference to our mental state.

1
2

How long does it take
to see results?
Due to the natural length of our
hair-growth cycle, it’s important to
give any treatment at least three
months to work. Remember that
hair only grows one centimetre a
month, so beneﬁts to the ends of
your hair take longer.

Do results vary from
person to person?
Yes, and unfortunately it’s currently
not possible to predict exactly how
someone will respond. However,
the sooner you treat signs of hair
diameter changes, the better the
results. Optimising your general
health, diet and nutrient levels,
as well as reducing stress levels,
will help with the outcome of
any treatment.

How long do we
need to commit
to treatment?
As there is currently no way
to switch off the mechanisms
responsible for hair loss or ageing,
topical and oral treatments must
be used daily and consistently.
Treatments will only work for as
long as they are used.

15%
OFF

with code
LIZLOVES

6
4

Hair-loss
essentials
Our Editor’s pick of products that complement hair
loss treatment and disguise a lack of density.

1 Philip Kingsley
Density Spray
Adds body to hair
and protects against
ultra-hot tongs.
£38, philipkingsley.co.uk

4 Philip Kingsley
Density Shampoo
BHA acids exfoliate
and deeply cleanse
the scalp.
£27, philipkingsley.co.uk

6 Philip Kingsley
Bond Builder Split
End Remedy
Repair overzealous
heat styling.
£27, philipkingsley.co.uk

2 Kitsch microﬁbre
hair towel
Gentler on hair than
a regular towel.
£15, boots.com

5 ColourWow
Root Cover
Cheat a well-deﬁned
parting and hair line
with this long-lasting
powder.
£29.50,
uk.colourwowhair.com

7 Larry King
Flyaway Kit
Smooth down newly
sprouting baby hairs.
£20, cultbeauty.com

3 3”’ More Inches
LifeSaver Prewash
Treatment
Use once a week for
stronger, longer hair.
£29.50, vanclarke.com

8 Silk Works large
silk scrunchie
Kinder on hair than
regular hairbands.
£14,
silkworkslondon.com

LOOK

Your
next

style

chapter

hether we realise it or not, our clothes
are with us through every chapter of our
lives. From holidays and girly catch-ups
to break-ups and losses, what we wear, as
Erica explains, can make a huge difference
to our mindset.
‘I wake up and decide who I want to be that day,’ she says. ‘Even
if I’m not feeling conﬁdent or my best, I portray how I want to feel
through the clothes I wear.
‘Thinking about fashion might sound trite at times – especially
during difficult periods in our lives – but sometimes it really just
helps with the mental process of getting ready for the day and
taking on the world.’
W

Interview: Amy Moore

Dress to impress and
stress less. With just
a few small tweaks,
we can update our
outﬁts and elevate
our conﬁdence, says
author Erica Davies.

LOOK
It’s this mindset that has led Erica to write her new
book, Style Chapters. Carefully curated into sections
covering everything from workwear and walking the
dog, to menopause and even grief, the book offers a
stylish companion for whatever life may throw at us.
We caught up with Erica to get her tips for
dressing well at every age and to ﬁnd out how our
wardrobe can support a better second half.

How do we build a wardrobe
with clothes that we love and
actually wear?
I’m from a fashion magazine background and
‘capsule wardrobes’ were discussed a lot. It’s a very
neat magazine buzz phrase, but if like me you’re not a
minimalist, it doesn’t really work!
There are, however, certain pieces that you’ll return
to again and again. It’s important to identify what
these are and build your wardrobe around them. It’s
almost like ﬁnding a daily uniform of pieces that
work for you.
So, it’s time to be honest with yourself. Grab a
friend (or a wine!) and go through your wardrobe.
Get everything out and be honest about who you are
now. If you spend most days out walking the dog or
working from home, that miniskirt from your twenties
probably isn’t best serving you.
If there are things you’re just not ready to let go of
yet, give it another six months. If you’ve still not worn
them after that time, let them go and make some room.

What are your go-to staples?
I love a great T-shirt and blazer. Post-Covid, we’re all
a lot more interested in comfort, too.
Leggings have moved from the preserve of the
gym and are now an everyday staple. There are some
great elasticated trousers that look smart yet feel
comfortable enough to wear all day long, too.
And there’s also the joy of the throw-on dress.
They’re very forgiving – something you could wear
to a buffet. I love that fashion is becoming a lot more
ﬂuid, with different shapes and fabrics that make you
feel good.
The key is to ﬁnd items you feel comfortable and
conﬁdent in. If you feel good, you’ll radiate that out
into the world.
92

What are your tips for dressing
well during menopause?
Our bodies have their own mind at this time of life
– let’s face it, our inner thermometers are often
going haywire.
With this in mind, I recommend wearing layers
made from natural fabrics. This way, you can easily
add or remove items, without feeling like you’re
going to internally combust.
The high street is full of great options for
menopause. Think cotton shirts and dresses, and
linen is a great choice. These types of materials
layer particularly well, too.
I love brands like Fifty One Apparel, which creates
comfortable, stylish clothing with climate control
technology. Cucumber Clothing is great too, with
clothes that breathe, cool and wick moisture away.

Erica’s budget-busting
fashion tips
Update your wardrobe for less with Erica’s advice for thrifty ﬁnds.
Shop your wardrobe

Swap with friends

Set up alerts

You’ve probably got
pieces sitting in your
wardrobe that you can
easily update with some
new accessories. A classic
white shirt pairs smartly
with some bold costume
jewellery. A bright new
lippy can work wonders
as well.

Sorting out a wardrobe
with a friend can make
it a lot more fun. Plus,
you might ﬁnd pieces
you’d like to swap with
one another. You could
even make an event of
it – invite a group of
girlfriends over for a
night of trying on.

I was after a pair of Celine
sandals for the longest
time. I set alerts to notify
me if a pair became
available on secondhand shopping sites.
Sometimes you have
to hold your nerve, but
it’s so worth it to get a
much-loved item for less!

Style Chapters:
Practical Dressing
for Every Life Stage
by Erica Davies
(Catalyst) is out now

Let’s talk about the F-word – how can
we avoid looking frumpy?
There really is no need to go out and buy a new wardrobe –
more often than not, making tweaks to our existing outﬁts
can instantly refresh our look. For me, it’s all about how you
feel in something. Fashion is all well and good, but it needs
to ﬁt in with your lifestyle.
We all have items that we feel most comfortable in –
note what they are and then consider small tweaks that
can refresh them. For example, swap a ﬁtted blazer for an
oversized version, or switch up your ﬂat loafers for a pair of
chunky sandals. We don’t need to update entire wardrobes,
just focus on tweaking a few key pieces.

Help, big birthday coming up! What
the hell do we wear?
My advice would be to think about things that you enjoy
wearing every day, but elevate it. For example, if you wear a
lot of cotton shirt dresses, swap it for a silk one. Think about
the fabric and opt for more luxe materials. This way, it’ll look
perfect for the occasion, but will still make you feel like you.
And it doesn’t need to be a dress either – separates can
look just as special, and can easily be mixed and matched
with other things for later.
93

All the best things in life, whether you
want to hunker down or get up and go.

To rediscover
desire in later life,
see page 106

LIVE
Laundry bag
Keep the laundry
pile at bay.
£7, habitat.co.uk

Reversible bedding set
Mustard graphic or grey pinstripe? You decide.
£26, habitat.co.uk

Paper straw table mats
There’s no nicer way to protect
against spills and marks.
£14.99 for 2, hm.com

Denby Halo
speckle mugs
A morning cuppa
tastes better from
a beautiful mug.
£38 for 2,
johnlewis.com

Locker room shelf
Retro industrial storage for a home ofﬁce or utility room.
From £55, nkuku.com

Cranes by Ogata Korin poster
Traditional painting of striking
Japanese red crown cranes.
£13.99, hm.com

Craspedia
Also known as Billy balls – style
alone for a burst of sunshine.
£27.99, hm.com

OBJECTS
OF DESIRE

Large marble
pedestal bowl
A stunning centrepiece
to ﬁll with fruit
or treasures.
£39.99, hm.com

Create a warm, inviting space with an
earthy palette of mustard and grey.
Tussi Ami
cushion cover
Handwoven for
a hard-wearing,
textured look
and feel.
£65, nkuku.com

Gambit rug
Step on it or stare at
it – a statement rug
to lift the room.
£98, rugvista.co.uk

LIVE

ART
Artist Sara Gregory’s
powerful series of paintings
capture the hormonal
turmoil she experienced
during perimenopause.
98

‘This painting started out as part of a diptych with the painting Rage and was meant to be the calm before the storm.
However, I was halfway through painting it when I realised I had actually painted a much stronger emotion. The feeling
of being lost. This was something I hadn’t expected but resonated so truthfully with me that I got quite emotional.’

LOST

LIVE

‘I have always been a very calm and positive
person; my glass is always half full and I run
at life like a toddler with open arms. But when
perimenopause hit, I often felt waves of emotion
that made me question whether I was going mad
or had lost my personality. My paintings have
helped me explore and understand those feelings.
‘These self-portraits are honest and personal.
I have tried to accurately capture and describe
in paint my feelings over a period of seven years
before starting HRT. These include the complete
and utter exhaustion I felt after seven years of
insomnia caused by a drop in my estrogen levels.
Despite several visits to a doctor, my hormones
and the possibility I could be in perimenopause
were never mentioned (although, frustratingly,
having a warm glass of milk before bed was).
I’ve also tried to capture the mood swings
that would result in periods of melancholy, sheer
anger and anxiety so bad that I wondered if I was
able to get out of bed and face another day.
‘I hope this visual representation of
perimenopause will strike a chord with other
women, so they can identify and make sense of
their own feelings.’
saragregory.co.uk; @saragregoryart

RAGE

NO SLEEP
‘This was a big one for
me. I struggled along for
seven years with horrible
insomnia, many nights not
sleeping at all. The feeling
of having to get up and do
a day’s work (I was an art
teacher at the time) after
night after night of not
sleeping was just terrible.’

100

‘I have always been a calm
and happy person, so the
feelings of inner rage that
would sometimes just
burst out of me were a
real shock. As women we
are brought up to be kind,
compassionate and gentle,
so this is a hard one to
admit to but so important
to acknowledge.’

HEAT RISING
‘In this painting, I was
trying to capture the
feeling of a hot ﬂush.
For me, it started in
the chest and rose up
through my body
and radiated out.’

ANXIETY

HEAT
‘This was the ﬁrst in the series.
I wanted to bring together all the
feelings I had in one painting.
The uncomfortable feeling of a
hot ﬂush, general tiredness and
feeling unwell. I would go to bed
thinking and looking one way
and the next morning look in the
mirror and feel I’d aged ten years.’

‘The psychological effects
of the menopause are
underestimated. I lost count
of the number of times
I would lie in bed at night,
my mind whirling with
irrational thoughts. This
painting has made the
ﬁnal of the Women in
Art Prize, supported by
Emma Thompson.’

101

LIVE

How does
your garden

grow?
How the therapeutic power
of gardening can help to
ease menopause symptoms.

t’s a given that gardening is good for
physical health – digging, weeding
and trimming all help with mobility,
ﬂexibility and general ﬁtness. But being
active outside also does great things for
our mental health: the colours, sounds
and smells stimulate the mind, reduce
stress and lift self-esteem, and the measurable
beneﬁts include reduced depression and
anxiety, and enhanced
wellbeing. Even before
we’ve picked up a shovel,
just being in the great
outdoors is beneﬁcial
– researchers at the
University of Florida found
that walking through a
botanical garden can
signiﬁcantly lower
stress levels.
GP and menopause
specialist Dr Louise Newson
(newsonhealth.co.uk) is
on a mission to show how
102

enriching gardening can be when it comes
to managing menopausal symptoms. Earlier
this year, she collaborated with award-winning
garden designer Ruth Gwynn to create the
Newson Health Menopause Garden at BBC
Gardeners’ World Live. The aim of the garden
was to provide women with a safe and tranquil
space for reﬂection, activity and creation.
Dr Newson explains: ‘Like many women,
I work long hours, so for me, gardening is
essential for my mental health. It gets me out
in the fresh air surrounded by nature, and there
is a real sense of achievement in growing new
plants or vegetables. In addition to the mental
health beneﬁts, gardening is also a form of
cardio activity. Heavy gardening like digging
helps build strength, which is important
for bone health, as the risk of developing
osteoporosis increases after
menopause. Exercise
can also improve sleep
quality and duration.’
To explore the effects of
gardening on perimenopausal
and menopausal women, Dr
Newson conducted a survey
involving 1,100 participants.
The results showed that 17%
of the women experienced an
improvement in their menopause
symptoms through gardening
and connecting with nature.
Additionally, 81% reported feeling

Dr Louise Newson and Ruth Gwynn in their Newson Health Menopause Garden at BBC Gardeners’ World Live

Julia believes gardening played a crucial role
in alleviating the severity of her menopausal
symptoms: ‘Without gardening, my symptoms
would have been much worse. Digging in the
garden kept me physically ﬁt and healthy,
preserving my muscle mass, metabolism and
ﬂexibility. It also acted as therapy for my mind.
Whenever I felt annoyed or stressed, I would
dig it away, and the act of planting and weeding
became a form of meditation and mindfulness,
restoring my balance and soothing my soul. In
addition to the exercise, the gardens provided
me with healthy, clean food.’
W

calmer, and 76% expressed increased happiness
as a result of their gardening activities.
Gardening holds a vital place in the lives
of many women, providing respite from work
and family obligations, and offering essential
mental health support. Julia Tyrer, a 60-yearold resident of Ely, Cambridgeshire, found
solace in gardening during her mid-forties,
when she entered perimenopause. She began
by creating a vegetable patch at home and
eventually acquired an allotment, followed
by a second one, and eventually added
chickens into the mix.

103

feasible, as we get older. So the stretching and
muscle-building involved in yoga is a great option.

A fresh approach
Menopausal women have an increased risk of
heart disease and dementia, so avoid ultraprocessed, high-sugar foods and try growing your
own produce to nourish body and mind. Fresh,
seasonal veg is packed with nutrients that are
essential in midlife. Green leafy vegetables like
kale and broccoli are a useful source of iron, as are
peas and beans. Alliums including shallots, onions
and garlic are all prebiotics and great for the gut
(again, encouraging serotonin production). And
cabbage and broccoli (again!) are high in calcium
– an important nutrient for bone health. Being
outside will also top up vitamin D levels, essential
for calcium absorption.

Flower power
Whether you have acres or inches, turn
your outside space into a healing haven.
Nourish the senses

Blooming marvellous
Don’t forget the ﬂowers! Our sense of smell can
change during menopause, so including scented
ﬂowers in the garden can give us a heightened
awareness. Go for the olfactory big-hitters:
jasmine, lilac, sweet peas, lavender, strong-scented
roses, honeysuckle and rosemary.

The anxiety, poor memory, sleeplessness and low
self-esteem associated with menopause can be
debilitating. Set aside somewhere to pause and
reconnect – even if it’s just somewhere you can
sit quietly. Practising mindfulness by engaging all
ﬁve senses can be helpful to combat the mental
symptoms, particularly brain fog. Feel the earth
beneath your feet, listen to the birds, taste the
herbs, smell the ﬂowers, and look at and appreciate
the beauty of nature.

Healing herbs
Grow herbs like verbena, chamomile and mint
to make tea. Herbs are good for gut microbes,
which increase serotonin and improve our sense of
wellbeing. Herbal tea also has no caffeine, which
can disturb sleep, another symptom of menopause.

Strike a pose
Create a yoga deck or somewhere to stretch.
Movement is important for muscles, the heart and
joints, as well as for mental health. Daily highintensity exercise is not as good for us, or often as
104

Set aside a
space for yoga

LIVE

THE

Sex coach Dr Claire Macaulay on the secret
to rediscovering desire in later life.

PLEASURE
POSSIBILITY
105

LIVE

eptember. The beginning of autumn – the
season of transition, bountiful harvests and
an explosion of vibrant reds, ambers and
yellows. Mother nature sheds that which no
longer serves to make room for the rebirth
of next year. She reminds us that the only
constant is change. It’s also the start of a new school
year, with fresh opportunities and connections. And
the shorter, cooler days and longer nights (perfect for
cosying up) make autumn the sexiest season. Just like
menopause really. Wait… what?! Let me explain.
You may feel that the menopause has locked
your sexuality away in a frozen tundra of wintry
forgottenness. Your libido is a hibernating bear, frozen
in time, cocooned and undisturbed by man or machine.
And maybe you are content to let that sleeping bear lie.
If this is you, then you’re not alone. Studies show that
around 70% of people experience some negative effect
on their sex lives during menopause. In the 50-59 yearold age group, around 40% of women are having sex less
than once per year.
If the menopause provides you with the perfect getout of interactions with yourself or others that don’t
bring pleasure, intimacy or joy – and you are happy with
limited or no sexual expression in your life – then that
is a completely legitimate choice. Use the menopause
to its full advantage and get out of crappy sex you
didn’t want to be having anyway. If you don’t feel you’re
missing anything, then don’t let anyone else tell you that
you should be doing something else. We are too old to
be ‘shoulding’ ourselves. But maybe, just maybe, there is
an inkling, a yearning, a longing within you.
There is no doubt the menopause can bring its
challenges in the bedroom. If your vagina is drier
than a camel’s armpit, you are pretty unlikely to want
to have sex! And along with loss of sexual desire and
decreased genital sensitivity, vaginal dryness is part of
the unholy triad that the women I work with describe as
destroying their ability to enjoy the sexual expression
they want in their lives. But even with all the possible
challenges, your sexual self remains within you, a source
of immense pleasure and joy if you are willing to nudge
the bear and gently nurture your wild, soft animal to
come out to play.

106

Down-there
skincare
Low-dose vaginal estrogen can prevent
and treat vaginal dryness as well as loss
of sensation (or hyper sensation), itching,
vaginal pH changes and recurrent UTIs.
Women over the age of 50 can purchase
it in tablet form (Gina) over the counter
without the need of a prescription.
Alternatively, creams and tablets
can be prescribed by a GP.

Out with the old
What if menopause is the perfect time in your life
to ﬁgure out who you are and what you really want?
Is it time to let go of old beliefs, patterns and ideas
about sex and sexuality that don’t serve you in this
phase of your life? Maybe you have internalised
beliefs like ‘older people don’t have/want/need sex’
or ‘at my age I’d be better off with a cup of tea and a
biscuit’. Or maybe there are beliefs that have been
with you most of your life, like ‘good girls don’t do
that’ or ‘no one will fancy this body, it’s ugly’.
Whatever is happening (or not happening) in
your sex life today is a direct result of the beliefs
you have about sex, pleasure and your body. And
we get those beliefs from other people as children.
We learned about sex behind the bike sheds, from
Cosmopolitan magazine, from Alison in the year
above, who was the ﬁrst to get a bra and was the
font of all knowledge… We were conditioned by
our family views, societal expectations and the
prevailing culture. Very little of what we learned
was true, and most of it was very far from being sex
positive. For many of my clients, it is life-changing
to realise that their inner 12-year-old is running the
show. Would you trust a 12-year-old to know what is
right for you now as a fully grown, midlife woman?
I don’t think so!
If you’ve never shone a light on the beliefs you
have about sex, sexual expression and your body,

I’m inviting you to consider them now. Your most
important sex organ is the one between your ears,
not between your legs. If you have decided that it’s
all over for you, then it will be. And this is relevant,
whether you have a sexual partner or not. Your
self-pleasure practice is also directly related to your
beliefs. If you started reading this and thought
‘This doesn’t apply to me because I’m single’ then
start there. Your belief that it’s ‘only real sex’ if it’s a
partnered activity might need unpicking.
Remember, you can create a relationship with
your body and your sexuality that works for you.
There are no rules. Sex doesn’t have to look a certain
way – you get to create whatever is meaningful for
you. Sure, the menopause can add a few interesting
twists to the tale, but you get to choose the story.
Menopause does not mean your sex life is over. Far
from it. It might be just beginning.

What do
you want?
When was the last time you
considered what you really want?
Try this reﬂective exercise to
explore your mindset and see
where you might be able to make
a start on your journey back to
your full sexual self.
Close your eyes and take a few deep
breaths. If you could have anything you
wanted for your sex life, what would it be?
Really allow yourself to want big, and small.
Sometimes it’s the small things we feel most
embarrassed about. Write them all down
– ‘I want, I want, I want’. Don’t worry about
whether you can have them or how you
might get them; you have full permission to
want whatever it is that you want.
Once you have all the wants written down,
go back and write down why you can’t
have these things. Get real with yourself –
what are all the reasons you can’t or won’t
have these things? These are your internal
unconscious objections – your mindset.
What if all of these things were actually very
possible for you? What would you need to
let go of? Who would you need to be?
Finally, look at the list again and choose
one small want. How could you get it today?
What do you need to do and how do you
need to be? What if you had full permission
to have what you want, and all you needed
was a little bit of courage?

For more guidance, head to
pleasurepossibility.com or join
Claire’s free Facebook group

107

LIVE

P e r f e c t

pandemic

108

Counsellor Celia
Jarvis explores
the perils of
perfectionism
and what we
can do to shed
the unrealistic demands we
place on ourselves.

i o n

he plight of perfectionism
is everywhere. Turn on the
TV and you’ll see swathes of
glossy, toned presenters – teeth
straightened, arms sculpted,
outﬁts professionally styled.
Scroll through social media and
it’s awash with the #5amClub, eager to display how
their dawn rising gives them the winner’s edge. And
should you speak to anyone with children, you’re
bound to hear about their offspring’s guaranteed
A grades, admission into a red-brick university or
impressive career.
But could the cult of perfectionism be doing
more harm than good? It seems so. Recent research
by Gordon Parker, professor of psychiatry at the
University of New South Wales, Australia, found
that perfectionists are at greater risk of work
burnout than those with a more laid-back approach.
And multiple earlier studies, reviewed by the
National Centre for Biotechnology Information,
suggest that women who score highly on traits
of perfectionism are more prone to mental health
problems, including feelings of worthlessness,
isolation and even suicidal ideation. But why is this?
‘Perfectionistic people are what’s called “stress
reactive”, meaning they respond to stresses in
really intense ways, cognitively, emotionally,
behaviourally and chemically,’ explains Thomas
Curran, associate professor at the London School of
Economics and author of The Perfection Trap.
109

LIVE
‘This comes down to their sense of
self and how their self-esteem is tied to
appearing perfect in every possible way.
When that façade is cracked, their selfesteem plummets. They feel anxious, selfconscious and cope by overcompensating
with even higher self-expectations
and more vigilant concealment of
their shortcomings.’
Mum of two Cécile Saunders knows
ﬁrst-hand the perils of perfectionism. ‘For
some reason, I always felt a strong sense
of competition with my older brother,’
she shares. ‘He’s gifted in maths and
engineering, and although my parents
always treated us equally, I put enormous
pressure on myself to be
seen as his intellectual
equal. As a teen, I was
compelled to be top
of the class in every
single subject. But the
stress this caused me
was terrible. I’d suffer
headaches, backaches and
insomnia – especially on a
Sunday night before school.’
The pursuit of perfectionism has
never completely deserted Cécile.
Now in her forties, she’s completed two
masters degrees and works for the world’s
most competitive organisations.
However, she has found ways to
smooth her perfectionist edges. Her
advice to others is: ‘Find a method of
calming your mind. Being in nature
works wonders for me, so I make time
for it every day. Also, don’t beat yourself
up for being exacting, as this will only
worsen your stress. Instead, try practising
self-acceptance.
‘Lastly, marriage, kids and having
someone to share my anxieties with have
all helped me to see the bigger picture.
There’s more to life than the chasing of
unattainable standards. And I remind
myself of this often.’
Cécile’s story isn’t unusual. The
tyranny of the unattainable can

impact anyone. But there are speciﬁc
groups more vulnerable to it. These
include women, people with minority
identities, the children of parents with
high expectations, and anyone in a
very competitive environment or an
environment where they feel out of
place. In short, anyone who has to work
harder to navigate society’s structural
disadvantages. Plus, with the cost of
living continuing to pile on the pressure,
we’re all grinding more intensely just to
maintain our usual standard of living.
Events manager Lori Waring began
ﬁxating on her physical appearance after
realising she was incompatible with her
new office culture.
‘From day one I felt
uncomfortable there. My
colleagues mostly talked
about adventure holidays,
expensive restaurants and
properties abroad. I’m
not into any of that, but
I couldn’t leave because
I had an ever increasing
mortgage to pay. Inadvertently, I became
obsessed with my looks as a way to show
I belonged there. At great expense I
hired a personal trainer, bought tailored
dresses and highlighted my hair.’
It wasn’t until Lori started experiencing
panic attacks, she realised how miserable
she’d become and how pointless her
perfect façade was. Her advice to others?
‘Be honest about whether you’re being
authentic. If not, what toll will that take?
My mental health suffered, and that’s too
high a price to pay.’
There’s no simple one-size-ﬁts-all
solution, or silver bullet, to overcome the
perfection pandemic, but Professor Curran
urges his students to always remember
this: ‘The modern world will try its hardest
to make you question yourself and your
place in it. That’s just how it’s built. So it’s
important to always remind yourself that
right now, in this moment, you’re enough
just as you are.’

‘The modern
world will try
its hardest
to make you
question
yourself’

110

Put perfectionism
in its place
Three science-backed tips for letting
go of unrealistic expectations and
practising self-compassion.

SELF-COMPASSION IS KING
Perfectionists tend to be very hard on
themselves, and that’s reﬂected in their inner
dialogue. Dr Kristin Neff, self-compassion
pioneer and author of Fierce Self-Compassion
suggests talking to yourself in the same way
you’d speak to a friend you love. Think
about the words, the tone and even the
facial expressions you’d use, and then apply
it to yourself.

GET MINDFUL
In both senses of the word! Firstly, when
your mind is circling, yelling you’re not good
enough, comparing yourself to others and
generally being a torment… take a mindful
moment. Simply counting to ten and searching
for beauty can be a simple method to halt a
parade of heckling thoughts. Secondly, be
mindful of the implicit messages you’re picking
up from society. Next time you scroll through
social media, note the adverts telling you to
look a certain way or to meet a certain standard
of living. We can’t completely cut out these
insidious inﬂuences, but by being aware of
them, we can reduce their impact.

MAKE TIME FOR FRIENDS
We know perfectionism leads to isolation,
so make time for good friends – that is people
who are uplifting, supportive and nonjudgemental. These friendships will help you
feel emotionally stronger, and they’ll prove it’s
possible to lead a fulﬁlling life – even when your
house is a mess, you’re winging it at work and
you haven’t exercised in days.

111

LIVE

Blue

notes
Why anxiety, anger
and depression
may be heightened
during menopause.

The mood changes
often associated
with menopause
may be hormonebased, but they
can also be rooted
cognitively and emotionally – as a
reaction to loss, changing personal
life roles, how you feel you are
seen socially, an altered relation to
your own body, and an uncertain
sense of your future. These can
sometimes manifest in the form of
anxious, angry or depressive states.

112

It is worth looking at anxiety and
depression, not because they are
inevitable features of menopause –
they’re not – but rather as common
conditions sometimes heightened
by it. And the key to working
with these feelings is to try to
understand them.
Let’s start with anxiety. There are
two common types: circumstantial
anxiety (‘I’m anxious because
I can’t pay the mortgage’), and
what is sometimes called, in an
unfriendly term, ‘endogenous’
anxiety (‘I feel anxious or panicky
on and off all the time, without
particular cause’).

The anxiety often felt during
menopause may have elements
of both. Circumstantially, you
may be anxious because you
are losing your immediate
everyday role as a parent and
care-giver. This may be anxiety
intertwined with a feeling of
loss now that the children are
leaving home. Your sense of how
you are seen – or, increasingly,
not seen – makes you anxious
about who you are becoming,
and affects your relationship to
your own body. You’re anxious
about the future now everything
is in ﬂux.

In the background there may be
anxiety not only make sense, they
a more constant anxiety, ampliﬁed
are, in a real way, actually signs of
by these changes, which has been
mental health.
there most of your life. This kind of
As we have seen, life-long
anxiety is best seen not as an illness background anxiety, far from being
but as an adaptive response learnt
an illness, is best seen as a positive
during childhood. It is a feeling
adaptive response. And as for
attached to watchfulness.
circumstantial anxiety, well, let’s
Every child ﬁnds themself in
take the example of children leaving
an emotional landscape where
home. Who wouldn’t feel a sense
they must learn to cope, and in
of loss? Or have questions about
a family where there is a degree
their new role?
of unpredictability,
Most importantly,
uncertainty or
doesn’t your sense of being
‘During
inconsistency,
menopause, seen in a different way say
watchfulness is often
much more about society’s
background
the skill to ensure the
narrow and patriarchal
“watchful” view of the role of women,
child’s safety and even
survival. Watchfulness
and women’s bodies, than
anxiety
has a positive outcome
it does about yourself?
may
become
for the child, since
So the anger that
heightened’ you may feel during
they learn emotional
intelligence – they
menopause is hardly
become good at ‘reading’ people’s
‘crazy’. It is society that treats postfeelings. At the same time, the
menopausal women as invisible,
cost is the feeling attached to
or suggests that they may have
watchfulness: anxiety.
outgrown their usefulness.
If the safety strategy is
It is similar with depressive
watchfulness, anxiety becomes a
episodes: while hormonal change
habitual ‘safe place’ which can last
may be partly a cause, there can
throughout life. Giving up anxiety
also be a sense of not seeing a way
can feel like an overwhelming risk.
forward, a demotivation in which
The state of ever-watchful, mild
social pressures and expectations
anxiety becomes a guard against
clearly play a large part, too.
massive anxiety. So, in a way,
Longer-lasting background
anxiety prevents anxiety!
depressive episodes, of course,
During menopause, this
may well begin in your family of
background ‘watchful’ anxiety
origin. As with anxiety, it is useful
may become heightened by
to see background depression as
circumstantial anxiety, to produce
a protective adaptation: a psychic
a quite debilitating mix. But
withdrawal, rather like hibernation.
rather than reach for anti-anxiety
You may not be able to love
medication (which can only ﬂatten
anxious, angry or depressive
out symptoms), it may be worth
feelings, but seeing them as rational
talking about how you feel. Because, and reasonable may well help.
if you think about it, both kinds of
jamesearl.com

Anxiety, anger
and depression
in menopause –
in two minutes
Anxious, angry and depressive
feelings are common during
menopause.

These feelings, despite
hormonal changes, may also be
the product of society’s negative
stereotypes about women,
ageing and changing roles.

Longer-lasting anxiety or
depression, ampliﬁed by this
stage of your life, should be seen
as adaptive responses learnt
early in life, rather than illness.

Talking, rather than medication,
is often the most effective
route to understanding and
change. But see your GP if
symptoms are severe.
O

Championing – together –
‘a better second half,’ is the best
way forward!
O

To learn more about
depression or anxiety in
general, watch James’
award-winning two-minute
animations here.
ANXIETY

DEPRESSION

113

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LIVE

Spotlight
Stay entertained this autumn with our pick of
the best things to watch, read and listen to.

GOOD
READS

BIG SCREEN
POOR THINGS
In this surreal science-ﬁction comedy-drama,
we follow the extraordinary Bella Baxter (Emma
Stone), a young woman brought back to life by an
unconventional scientist. When Bella runs off with a
lawyer on a whirlwind adventure across the world,
she breaks free from the prejudices of her era.
IN CINEMAS, 8 SEPTEMBER

KILLERS OF THE FLOWER MOON
Martin Scorsese’s much-anticipated epic
Western crime-drama delves into the harrowing
events of the 1920s, where members of the
Osage Native American tribe in Oklahoma were
tragically killed when oil was discovered on their
land. The FBI takes on the investigation, leading
to a poignant exploration of America’s treatment
of Indigenous peoples.
IN CINEMAS, 20 OCTOBER

The Book You Want
Everyone You Love to Read
by Philippa Perry
(Cornerstone Press)
The author of The Book You Wish
Your Parents Had Read delivers
a new gem to enhance the most
important relationships in your life. Relationships,
whether with family, partners, friends or colleagues,
deﬁne our existence. In her warm, practical and
wry way, Philippa offers invaluable guidance on
tackling life’s challenges. Learn how to ﬁnd and
maintain love, navigate arguments, cope with
change and loss, and ﬁnd contentment. With such
compassionate advice, this book might just make
you a happier and wiser person.
OUT 12 OCTOBER

SMALL SCREEN
New series based on Bonnie Garmus’s smash
hit novel about Elizabeth Zott (Brie Larson), a
scientist in the 1950s who faces a setback as she
discovers her pregnancy and loses her lab job.
When she takes up a slot on a TV cooking show,
Elizabeth is determined to do more than just
share recipes with housewives. She sets out to
educate the nation of homemakers, imparting
knowledge that extends far beyond the kitchen.
ON APPLE TV+, 13 OCTOBER

by Kate Atkinson (Transworld)
Kate Atkinson weaves her magic
once more. From a queen making an
unkeepable bargain, to a secretary
observing the life she left behind,
and a man whose luck turns when
a horse speaks to him – these enthralling short
stories are both witty and wise. Skilfully connected,
the stories invite us into a world where anything is
possible, and in this universe, nothing is truly over
until ‘the talking dog speaks’.
OUT NOW

116

Words: Camilla Cary-Elwes

LESSONS IN CHEMISTRY

Normal Rules Don’t Apply

ASK THE AUTHOR
How did you get into sauna?
I wasn’t into sauna when I started
writing the book and had no idea
what went on inside them. Bit by
bit I learned and now I’m a total
convert. I’m as addicted to the
sauna as I am to cold swimming.

What is sauna culture?

Hot stuff
Emma O’Kelly on her new
book Sauna, a celebration of
sweat-bathing culture.

In much of Scandinavia and the
Baltics sauna is a way of life. Babies
are born and important rites of
passage are celebrated in the steam.
The sauna is the church, the town
hall, the pub and the pharmacy. It
is the heart of the community and a
pillar of family life.

How does it differ around
the world?
In Finland, steam is always poured
onto the rocks. In Estonia, Latvia
and Lithuania, rituals such as
whisking with birch branches and
chanting are popular. In Germany,
it’s compulsory to be naked, while
sauna scene newcomers such
as Japan, Norway and the UK
experiment with everything.

What are the beneﬁts of
deep heat?
At a time when loneliness is one of
our biggest challenges, sauna is a

Sauna by
Emma O’Kelly
(Welbeck
Balance) is out
14 September.
Photography
by Maija
Astikainen

non-judgemental space anyone
can enter. It’s also a tech-free
zone; you put the phone away and
properly switch off. Alongside
sweating (which is very good for
us), sauna boosts circulation and
heart rate, aids muscle recovery
and offers pain-relief for those
with long-term conditions, from
arthritis to ﬁbromyalgia.

How does it ﬁt with
cold water swimming?
Heat therapy and cold
immersions strengthen our
immune and circulation systems.
Enjoyed together, they offer
the ultimate thermoregulatory
workout. And cold swimming
is much easier when there’s a
sauna to warm up in afterwards!

117

LIVE

Bladder health
with Professor
Vik Khullar

LISTEN UP
The best of The Liz Earle Wellbeing Show.
Rethinking saturated fat
with Zoe Harcombe
‘We ﬂipped the dietary advice on its head
and said it’s fat that’s going to make you
fat and therefore everyone ended up eating
carbohydrates. We have zero requirement
for carbohydrates. I’m not saying we shouldn’t
eat them. I’m not a carnivore, I’m not even keto. I’m just making
the factual point that we don’t need to consume carbs and yet
we are told to make them a major part of our diet. I think that
advice has been catastrophic for human health.’

Male menopause with Dr Jeff Foster
‘Of course we’re all going to be less active in our forties than
perhaps we were in our twenties. We don’t want to have sex
as much as we did when we were 18. And, of course, we might
not have the same energy levels that we did. It’s normal. But
for some guys these changes aren’t normal and for a quarter
of them it’s a medical problem we can do something about.’

118

‘After the age of 50, there are
more women experiencing
problems with their bladder
than those who don’t. Yet
we don’t hear about it. This
is because of shame and not
because it’s not having a severe
impact on people’s lives. We
know that a third of women
will take early retirement or
redundancy because of a
bladder problem. It has a huge
impact on people’s lives and it’s
really important to know that
there is help out there. Women
don’t need to suffer in silence.’

Broken
Light
by Joanne Harris
(Orion)
I loved meeting
bestselling author
Joanne Harris (of
Chocolat fame) at a recent
menopause event and hearing
how she made a menopausal
woman the focus for her latest
blockbuster. It’s a brilliant story of growth
and redemption, revenge and visibility –
powerfully told through the lens of an
older woman. Can’t wait for the ﬁlm!

HOME
& GARDEN
Inspiration for the kitchen and beyond.

Sarah Raven’s
Garden Cookbook

Liz
reads

by Sarah Raven (Bloomsbury)
A beautifully repackaged
edition of a modern classic,
celebrating fresh ideas and
deliciously simple recipes to
eat seasonally. Taking us
through the year in six seasonal
chunks of two months each,
Sarah Raven highlights the best vegetables, fruit and
herbs to grow at home. For each season, there are simple
yet inspiring recipes – over 450 in all – ranging from
spinach and Gruyère tart, mint and pea tip risotto, and
celeriac soufﬂé, to basil ice cream and damson and
almond pudding.
OUT NOW

Seaweed: Foraging,
Collecting, Pressing
by Melanie Molesworth and
Julia Bird (Pavilion Books)

PODCAST
PICK
Therapy Works
with Julia Samuel
Psychotherapist Julia Samuel
invites us into her therapy room
as she talks to both known and
unknown voices about some of
life’s biggest challenges. The
conversations are challenging yet
life-affirming, reminding us that
we’re not alone when grappling
with difficult feelings.

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I didn’t become an MP
until I was 54
It’s important not to be deﬁned or
conﬁned by your age. Other than
having my kids, I have achieved far
more in the last eight years than I
did in the ﬁrst 54.

I thought I’d sailed
through my menopause
It was only when I started speaking
about it in Parliament and talking to
experts that the penny dropped. The
anxiety and depression that I’d put
down to the ongoing grief of losing
my son was, in fact, a symptom
of menopause. The headaches I
blamed on working long hours, not
getting enough fresh air, or drinking
enough water – another symptom.
And the aches and pains that I
thought were just part of getting
older – menopause again.

with Carolyn Harris MP
Carolyn Harris is MP for Swansea East and
the determined voice of menopause in
UK parliament. This year, she secured the
introduction of the HRT Prepayment Certiﬁcate,
reducing the cost of hormone therapy for
women in England. But she’s not resting on her
laurels. The ﬁght must continue until everyone
has fair and equal access to menopause care,
she says – both at home and overseas.

This was a huge
wake-up call
If I’d missed all the signs then
probably a lot of other women had,
too. Menopause had been a taboo
subject for so long and women were
suffering as a result. There were
plenty of grassroots campaigners
doing fantastic work but they
needed people with a platform and
loud voice to help. I’m very proud
of how far we’ve come.

I was 60 when I started
taking HRT
I thought I’d missed the boat, but
after speaking to a private doctor,
I was duly prescribed estrogen,
progesterone and testosterone. I
know how fortunate I am to be able

My Better
Second Half

123

LIVE
to afford to go private and I hope
that soon all women will be able
to access the same treatment
through primary healthcare. I’m
a different woman since starting
treatment – I feel 20 years
younger and have rediscovered a
desire to do things and go places.
I want to keep feeling like this, so
I plan to keep taking HRT.

124

Menopause isn’t a
women’s issue
It’s an everyone issue – men, women,
children – probably even pets!
Women might be the ones who
directly suffer the symptoms, but the
men and children who love, work
and live with them will deﬁnitely feel
the impact. It honestly delights me

that when I visit all sorts of places to
talk menopause, I see more and more
men in the room – and believe me,
they ask the best questions.

We’ve made lots of
progress
I’m always in awe of the passion
and determination of menopause

campaigners at
for whom HRT is
grassroots level. And
not the answer.
I’m delighted by the
And when we have
CAROLYN’S
number of MPs lending
that sorted here,
WELLBEING
their support. We’ve
we’ll replicate this
ESSENTIALS change across
shattered some of the
deep-rooted stigma that
the globe.
O Gua sha
has long surrounded
O Collagen
the menopause. But
My days
supplements
there’s plenty more to
never look
O Nia, ‘who does
do and it can be very
the same
the best facials
frustrating how long it
in the whole of
takes to make change.
Ask my team and
South
Wales’
An example of this is
they’ll tell you that
the HRT Prepayment
the only typical
Certiﬁcate, which took 18
thing about a day in
months from commitment to
our office is not getting to
implementation. Then we have
all the things we’d planned to get
the ongoing HRT shortages which
done. Some days I’m voting in the
are causing women difficulty
early hours, others I’m listening to
every single day. There is still a
harrowing evidence in committees,
mountain to climb but it’s a much
others I’m visiting women’s prisons
smaller mountain than the one we
and all sorts of other things in
started with.
between. There are occasions when

We’re not asking for
a lot!
It starts with fair and equal access
to body identical HRT, including
testosterone, for all women who
want it. We need support in all
workplaces to enable women
to retain their jobs and seek
promotion. We also need better
understanding among all medical
professionals and across society, as
well as social prescribing for those

‘We’ve shattered
some of the deeprooted stigma that has
long surrounded the
menopause. But there’s
plenty more to do’

I have to pinch myself – when I’m
talking about menopause in the
White House or accidentally turning
on the Downing Street Christmas
lights. It’s such an adventure and no
two days are the same.

Happiness is being
content with yourself
This is a lot easier the older you get
and the more you focus on yourself
rather than what others think of you.

Nothing can prepare you
for the loss of a child
There’s no pain like it. I buried my
grief for a long time, focusing on
my other son who was only three
when his brother died and needed
his mammy. Those close to me
know that Martin’s birthday
and the anniversary of his death

are particularly difficult days
for me, even now, 34 years on. My
advice to others going through
something similar is to let others
support you and give yourself time
to grieve properly.

I could probably take
better care of myself
The late nights and eating at odd
times aren’t ideal. But I do try hard
to ﬁnd some time for me. I swear by
a massage and, on days off, I spend
an afternoon in the garden with a
good book and Lionel Ritchie in
the background to take away the
stresses and strains.

Get
involved
Carolyn’s tips for
supporting the
menopause revolution.
Write a letter or email to your
MP asking whether they might
consider joining the Menopause
APPG, and what they’re doing
to support menopausal women
in their constituency.

If you host or attend a
local menopause group,
coffee morning or any
menopause-related event in
your community, invite your
MP along.

Keep talking – to friends,
colleagues, family and
everybody. The only way to
shatter the stigma is to make
menopause a normal part of
everyday conversation, as it
should be.

125

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127

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128

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129

In truth

We’re celebrating the
wellbeing of midlife women
in this special issue, so it’s
only ﬁtting that I share my
thoughts on menopause. I wrote
my ﬁrst book on this topic 30 years
ago – a short guide that didn’t go far
beyond the basic gynaecological facts.
Periods stop, let’s move on. How little
I knew back then and how scant our
doctors’ training too. This time in a
woman’s life was barely covered in
medical schools and shockingly still
remains overlooked in training many
decades later. We women make up
half the population, we will all have a
menopause if we live long enough,
yet still too many know too little.
Back then, my writing was
inﬂuenced by the fundamentally
ﬂawed data of the now infamous
Women’s Health Initiative study,
which incorrectly linked taking
HRT to an increased risk of breast
cancer. We now know that to be
inaccurate (some of the latest studies
reveal estrogen to be breast cancer
protective) and that HRT not only
dramatically eases menopausal
symptoms but is hugely health
protective. Reﬂecting on this, it’s easy
to see why this should be the case. We
have estrogen receptors in every cell
of our bodies, from blood to brain,
bones, bladder, pelvis, skin, heart and
more. It’s the hormone we women run
on, supporting our immune system as
well as mood, energy, metabolism and
everything in between. When levels
start to ﬂuctuate and decline, typically

130

in our forties (though it can be earlier)
it should come as no surprise that we
start to see changes in our health, both
mental and physical.
Given the wide body of genuinely
good evidence supporting the health
beneﬁts that come with replacing our
hormones in menopause, surely it’s
time to talk more positively about the
importance of HRT, instead of the
continual media misrepresentation.
I’m wise enough to know that good
news doesn’t sell newspapers or
generate lucrative eyeballs on a
screen, but it’s time to reframe the
discussion. Instead of frightening
women away from safe, natural
hormones with dubious clickbait
data (often incorrectly interpreted),
I believe more should be said to
raise awareness of not replacing our
hormones. We now know that women
taking HRT cut their risk of coronary
heart disease by over 50%, colon

cancer by a third, and signiﬁcantly
reduce their risk of type 2 diabetes,
osteoporosis and depression. All
major killers of women.
Since my ﬁrst book, I’ve written
three more on menopause, under the
guidance of world-class professors,
specialist consultants and doctors, and
recorded scores of podcasts. Replacing
lost hormones in later life should
always be a personal choice, one that
not everyone will choose to take. But
let’s have more considered discussions,
based on real evidence. You’ll ﬁnd
plenty on lizearlewellbeing.com
and we’ll continue to champion
reliable information for all.
I hope you’ll join me in the
goal of better health for
the sisterhood.

Photograph: Leni’s Lens

Me no
pause

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