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“As the years passed, the pounds piled on, and I was conscious that my health sometimes suffered. My head knew what needed to be done, but my heart was not in it.”(BUCK! Bella’s story)Bella’s story was characterised by numerous responsibilities and stress: from career demands to familial obligations. As with many working women, she often neglected her own well-being. “No time. Besides, I considered being run off my feet all day, every day, a strenuous workout.” She reasoned. Yet, facing potential new health challenges in midlife and beyond, prioritising her physical and mental health becomes paramount. One powerful tool that often goes overlooked in the pursuit of mental wellness is exercise. <a data-mce-href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20increases%20your%20overall%20health,%2Dgood%20neurotransmitters%2C%20called%20endorphins." href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercise%20increases%20your%20overall%20health,%2Dgood%20neurotransmitters%2C%20called%20endorphins.">Movement for mental health</a> isn't just a trend; it's a necessity, especially as we reach midlife with its myriad of life events in play.Here are BUCK’s five compelling reasons why women should embrace movement in midlife, regardless of the form it takes:1. Tailored to Your Interests: Movement doesn't have to mean monotonous hours on a treadmill. Embrace activities that resonate with you, whether it's salsa dancing, brisk walking with a friend, or trying out yoga. The key is finding something you genuinely enjoy, making it easier to stick with in the long term.2. Community and Connection: Incorporating movement into your routine can foster a sense of <a data-mce-href="https://www.bbc.co.uk/news/articles/c724y8vvqrgo" href="https://www.bbc.co.uk/news/articles/c724y8vvqrgo">community</a> and connection. Joining a dance class, a hiking group, or a local sports team not only promotes physical health but also provides opportunities for social interaction, reducing feelings of loneliness and isolation.3. Strength for Life: <a data-mce-href="https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles#:~:text=Most%20of%20us%20know%20that,muscles%20lead%20to%20strong%20bones." href="https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles#:~:text=Most%20of%20us%20know%20that,muscles%20lead%20to%20strong%20bones.">Strength training</a> is vital, especially as we age. Incorporating simple strength exercises into your daily routine can help maintain muscle mass, bone density, and overall strength, reducing the risk of injury and enhancing mobility. Try bodyweight exercises like squats, lunges, and push-ups, or utilise resistance bands for added challenge.4. Heart Health Matters: Recent studies, such as those highlighted in <a data-mce-href="https://www.theguardian.com/lifeandstyle/2024/jan/22/the-heart-rate-secret-what-it-reveals-about-our-health-from-sleep-and-alcohol-to-fight-or-flight#:~:text=A%20recent%20meta%2Danalysis%20of,mechanism%20is%20less%20well%20understood." href="https://www.theguardian.com/lifeandstyle/2024/jan/22/the-heart-rate-secret-what-it-reveals-about-our-health-from-sleep-and-alcohol-to-fight-or-flight#:~:text=A%20recent%20meta%2Danalysis%20of,mechanism%20is%20less%20well%20understood.">The Guardian</a>, emphasise the importance of heart health, particularly in midlife. Regular physical activity can significantly improve cardiovascular health, lowering the risk of heart disease, stroke, and other related conditions. Understanding different <a data-mce-href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates" href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates">heart states</a>—from resting to peak—can guide your exercise routine, ensuring you're achieving optimal benefits.5. Mood Booster and Stress Reliever: Exercise isn't just beneficial for the body; it's also a powerful mood booster and stress reliever. Physical activity stimulates the release of endorphins, neurotransmitters responsible for feelings of happiness and well-being. Incorporating movement into your day can help alleviate symptoms of anxiety and depression. Movement in midlife doesn't have to be daunting. Start by identifying activities you enjoy and gradually integrate them into your schedule. Whether it's a morning walk, an evening dance class, or a weekend round of golf, prioritise movement for your overall well-being.&nbsp;As Oprah says: “The big secret in life is that there is no big secret. Whatever your goal for this year is, you can get there - as long as you’re willing to be honest with yourself about the preparation and work involved. There are no back doors, no free rides … just you, this moment and a choice.”&nbsp;May every step, every dance move, or every swing of the club bring you closer to a healthier, happier you. So Bella, lace up those shoes, grab a partner or a friend, and embrace movement in midlife together.Your head and your heart will thank you for it. Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider for personalised guidance.

Head Strong, Heart Strong? Movement in Midlife - A No-Brainer

woman in white vest and black bikini with hand on chest

"At work, it's lunchtime. The canteen has a routine and so do I. It represents another obstacle course to navigate. Must eat? Should eat? Could eat? A fellow diner appears to be meticulously sorting out the sequence on her plate. Our eyes meet and I wonder if she has the same tipping point from enjoyment to cut-off as I do. Maybe not; her spark has gone. I play safe; I know the rules."&nbsp;(BUCK! Erica's story)Many women in midlife find themselves facing a foe they thought they'd conquered years ago: the allure of extreme thinness. Erica, a brilliant character from the book BUCK! epitomises this struggle. She values her sharp mind above all else, yet succumbs to the pressure to maintain a youthful figure, resorting to calorie restriction that threatens both her physical and mental well-being.Erica isn't alone. For her generation, the societal pressure to be slender merges with the fear of ageing, triggering a return to <a data-mce-href="https://www.balance-menopause.com/menopause-library/eating-disorders-and-menopause/" href="https://www.balance-menopause.com/menopause-library/eating-disorders-and-menopause/">disordered eating habits</a>. But what Erica might not know is that this gamble with vanity may come at a steep cost to her brain health.Here's why:Nutrient Deficiencies: Severe calorie restriction deprives the brain of essential nutrients like omega-3 fatty acids, crucial for memory, focus, and cognitive function as highlighted by Lisa Mosconi's book 'Brain Food.'&nbsp;Reduced Blood Flow: Starving the body restricts blood flow, impacting the brain's ability to receive oxygen and glucose, its primary fuel source. This can lead to fatigue, difficulty concentrating and even depression.Disrupted Neurotransmitters: Eating disorders can disrupt the production of neurotransmitters, the brain's chemical messengers, impacting mood, sleep, and overall cognitive function.Erica eats the right kind of food, just not enough of it. The rules are different now. The consequences of extreme calorie restriction with ageing and the hormonal shift could be grave. The brain is a demanding organ, requiring a steady stream of nutrients to function optimally. When it's starved, cognitive decline accelerates, putting mental sharpness at risk. “And the greatest brain changes occur in the timeframe where (menopause) symptoms are most intense.” According to Lisa Mosconi for <a data-mce-href="https://www.theguardian.com/society/2024/mar/23/neurology-professor-lisa-mosconi-menopause-brain-book-interview-hrt" href="https://www.theguardian.com/society/2024/mar/23/neurology-professor-lisa-mosconi-menopause-brain-book-interview-hrt">The Guardian</a>.Erica’s brain fog and mood swings could be just symptoms of the menopause but what if they point to a more disturbing trajectory? Her biggest fear would be cognitive decline, so the next step for her would be to first confront her eating disorder before she can make any adjustments to balance her plate.With that in mind, let’s look at BUCK’s holistic approach to brain health:Balance: Focus on a balanced diet rich in brain-boosting foods like oily fish, leafy greens, nuts, seeds and berries.Understanding: Educate yourself on the vital connection between nutrition and brain health. Nourish your body to nourish your mind.Community: Seek support from a healthcare professional or therapist specialising in eating disorders.Kindness: Practise self-compassion. Your worth isn't defined by your dress size.A healthy brain is an attractive brain. By prioritising her well-being, Erica can not only reclaim her mental edge, <span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">but also embrace a more fulfilling and confident version of herself.Help when you need it: If you're struggling with an eating disorder, you're not alone. <a data-mce-href="https://www.beateatingdisorders.org.uk/contact-us/" href="https://www.beateatingdisorders.org.uk/contact-us/">The BEAT Eating Disorders</a> charity provides support and guidance. Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider for personalised guidance.

Addressing the Slender Elephant in the Room - Vanity Over Brain Health

shallow focus photography of woman with hair covering her face

"I navigate life's difficulties with a careful, considered approach. That's not to say that I'm impervious to the blows that can come my way." (BUCK! Charlie’s story)This sentiment resonates deeply with countless women navigating the complexities of midlife, often facing a rising tide of mental health concerns. But how do we distinguish between normal anxieties and a potential need for professional help?Traversing this landscape alongside the uncertain terrain of midlife can feel daunting. Here's how BUCK! and real-life experiences, particularly those of Charlie, can help us decipher the emotional ups and downs:1. Embracing Personal Experiences:Charlie's journey begins with embracing her own experiences as valuable lessons.&nbsp;How? Take time for self-reflection or journaling, to explore your own experiences and insights. Use these moments of introspection to identify patterns, strengths, and areas for growth.2. Connecting Menopause and Mental Health:As Charlie grapples with the psychological symptoms of menopause, she finds herself drawing parallels to the mental health triggers of her life’s journey.&nbsp;How? Educate yourself about the relationship between menopause and mental health. <a data-mce-href="https://medicinetoday.com.au/mt/2022/october/feature-article/depression-major-challenge-menopause-transition" href="https://medicinetoday.com.au/mt/2022/october/feature-article/depression-major-challenge-menopause-transition" target="_blank" rel="noopener">(Medicine Today)</a> Incorporate stress-relief techniques such as deep breathing, mindfulness, or gentle exercise into your daily routine to support emotional well-being.3. Accessing Tools for Healing:Despite her private nature, in a moment of crisis, Charlie recognizes the value of seeking external support for her mental health journey.&nbsp;How? Research and explore a range of therapy options, from meditation techniques, and other healing modalities like acupuncture, aromatherapy solutions etc. to CBT and psychotherapy. Whichever is appropriate and may resonate with you. The stigma on mental health is now receding, so don't hesitate to reach out to the professionals or the growing number of charitable support groups for guidance and assistance.4. Confronting Fears and Overcoming Obstacles:Charlie's private nature has often led her to confront her fears and obstacles alone. In her story, she benefitted from expert guidance.&nbsp;How? Break down daunting challenges into smaller, manageable steps. Practice self-compassion and remind yourself of past successes to boost confidence in facing new obstacles.5. Embracing Growth and Gratitude:In the midst of her spiritual journey, Charlie learns to embrace growth with gratitude. What was slow and painful then, feels different now. With experience, comes the recognition of matching her triggers with techniques for a quick bounce back.&nbsp;How? You have the power to pause and be in the moment. Feel it, know it and continue to learn from it.Ultimately, owning your midlife journey means recognizing that the voices in your head can be channelled to allow your champion to become your inner monologue. &nbsp;Embrace self-awareness, seek support when needed, and remember, you're not alone in navigating this dynamic phase of life. To quote Anaïs Nin, “life shrinks or expands in proportion to one’s courage.”Let's journey together, dismantling stereotypes and empowering ourselves and each other.You’ve got this! Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider for personalised guidance.

When Your Inner Monologue Needs More Than a Script Doctor: Mental Health in Midlife

naked woman with legs dangling in the bed

… let’s talk about your privates. We know that sex is important. The question is: Do you still want it? Can you still have it? Can you get there?&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; (BUCK! Let’s talk about your privates)At Buck the Menopause, we believe that open dialogue is key to empowering women and shattering misconceptions. So, let's shine a light on what the characters in BUCK!, and countless others might be experiencing. It’s about to get real.Hold onto your panties, ladies! We're diving headfirst into the world of vulvovaginal health and wellbeing. Turns out, those changes "down there" aren't just in your mind, it goes with the territory of ageing and menopause.But fear not, discomfort and a dwindling libido doesn't mean your sex life has to fizzle out. According to a Harvard Medical School study, sexual health is an integral part of overall well-being, especially during midlife and beyond. So how to deal with those intimacy challenges?BUCK’s 5 Steps to the afterglow:&nbsp;1. Knowledge is Power: Learn about the menopausal changes to your lady bits – dryness, less elasticity, loss of sensation, you name it. Why? Understanding what's happening is the first step to finding solutions that work for you.2. Lube is Your Lover: &nbsp;Think of it as a magic potion (a nod to Chapter 12. The Vanity Project). Water-based, silicone-based, there's a lube for every need. No shame in reaching for a little help!3. Foreplay is the New Main Course: Slow down, savour the moment. Think massages, intimate conversations, relearning each other's bodies ... It's all about creating the perfect mood, at the right pace, and enjoying the gentle undulations.4. Maybe Spice Things Up: Experiment with positions, toys, or even a little role-playing (wink, wink). Let your imagination run wild, yet be safe – there are no rules after 50!5. Own Your Sensuality: Body confidence is the sexiest accessory. Embrace your changing body, your new felt desires, and keep enjoying the afterglow. You deserve to feel amazing, no matter your age!&nbsp;In the book, BUCK! Tamsin's and Fiona's journeys shed light on often-ignored realities, irrespective of menopausal stage. And speaking of embracing change, a recent <a data-mce-href="https://www.theguardian.com/lifeandstyle/2022/jul/12/my-wife-and-i-havent-had-sex-for-years-how-can-i-boost-my-libido" href="https://www.theguardian.com/lifeandstyle/2022/jul/12/my-wife-and-i-havent-had-sex-for-years-how-can-i-boost-my-libido" target="_blank" rel="noopener">Guardian article</a> echoes this point, highlighting the need for open conversation. It's a great reminder that we're not alone in this journey.Join our conversation, our community, share your experiences, and reclaim your narrative. As the wise Mae West once said, "Those who are easily shocked should be shocked more often."&nbsp;BUCK offers a supportive space for open dialogue and empowered action. So let's buck the menopause stigma and reclaim our pleasure, one flash at a time! Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider for personalised guidance.

From Sizzle to Simmer: Stoking the Embers and Fanning the Flames to the Afterglow in Midlife

Lonely aging lady on sofa covering face, overwhelming problems, bad news

"I wasn’t going to admit but the festival made me feel my age. Being so short, the last festival I went to (nothing like the ones today, much smaller and tamer by comparison), I was lifted up and parked on a stranger’s shoulders to see the acts on stage. But at this festival, Kim and I thought we were more like Weeble’s who wobble but don’t fall down. It would take two guys to get us up on their shoulders. Anyway, we had no offers. Gone were those days"&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; (BUCK! &nbsp;Fiona’s story)Remember Fiona? In battling life's curveballs, she seems to have misplaced her vibrant, joyful self - the Fiona of yesteryear. Let’s reassure her that her spark, the pocket rocket, is still within. She’s not alone. This same feeling resonates with countless women in midlife. All are facing hormonal shifts and significant life events with responsibilities that can dim the inner light.&nbsp;Allowing for a period of recovery, how can you and the Fionas of this world reignite your spark?Let’s look at BUCK’s guide to ignition:1. New Chapter, Not the EndExperiencing mood swings and energy dips lately? Turns out, it's not just you – those pesky hormones are in play. But they needn’t dictate your mood. It’s time to understand them and how to manage them. Like that article you saw on Facebook, it's about accepting these changes and knowing that you're not broken, just evolving! &nbsp;&nbsp;2. Fun Isn't Just Fancy Holidays (Though Who Doesn't Love Them!)Forget the pressure to have extravagant fun. Remember those simple things that used to set your heart alight? Maybe spending time with your loved ones, painting, dancing, or even just losing yourself in a good book by the pool on a girlie weekend. Trying new things can be a game-changer. Reconnect with what truly makes you smile.3. Sisterhood is Powerful (and Mocktails Can Still Be Fun)Recall those endless giggles with your girls over weekend getaways? Those connections aren't just fun, they're essential! Like that <a data-mce-href="https://www.theguardian.com/lifeandstyle/2023/jan/19/you-have-to-set-time-aside-for-friendship-the-radical-power-of-hanging-out" href="https://www.theguardian.com/lifeandstyle/2023/jan/19/you-have-to-set-time-aside-for-friendship-the-radical-power-of-hanging-out">Guardian article</a> you came across, strong bonds boost your mood and make you feel good. So, reconnect with your old friends, join a book club, or volunteer for a cause you care about. Laughter, shared experiences, makes you feel like you belong – and that's the magic ingredient. Also, online communities can be amazing too, especially when you need a different perspective or a broader reach.&nbsp;4. Me-Time Isn't Selfish, It's Essential (Plus, Pampering Can Be Fun!)Life can feel busy, but taking care of yourself isn't a luxury, it's a must! Think of it like recharging your batteries. Meditation, yoga, a walk in the park – whatever helps you de-stress and feel alive again. Nature is a powerful mood-booster too! And don't forget healthy food and good sleep – they're also essential to feeling your best. Self-care isn't selfish, so indulge in a long bubble bath, or simply enjoy some quiet time with <a data-mce-href="https://www.amazon.co.uk/BUCK-ebook/dp/B0CRF5KH3R/ref=sr_1_1?crid=3AXFVX8N29UBM&amp;dib=eyJ2IjoiMSJ9.__OuLKBfFHyzHZPwl3WaNo369tHVmm2BRzjimu-bE94APYOoPeocip-gBjUUztC3BOwoXGOmYL76py8nbMHyWYQ-srIcFcdKOCYqyGHSHiq0ZQguwPI80aOGRYYWkMuGY4Cjc0B5C9M2BYS3qR4M-mKpdU51eTkSz9JPle70qEL-yI_DLVjCTMNbLl-ei7kDAZXP4BgWE-TuUW9xdGw0f0JhLPvMz6HU9kUoj6IJNko.4bfoAmZrIXenYig4jOiwvzBuuIgUlTl3pNpVlaQjpeE&amp;dib_tag=se&amp;keywords=buck+the+menopause&amp;qid=1708616783&amp;sprefix=buck+the+%2Caps%2C456&amp;sr=8-1" href="https://www.amazon.co.uk/BUCK-ebook/dp/B0CRF5KH3R/ref=sr_1_1?crid=3AXFVX8N29UBM&amp;dib=eyJ2IjoiMSJ9.__OuLKBfFHyzHZPwl3WaNo369tHVmm2BRzjimu-bE94APYOoPeocip-gBjUUztC3BOwoXGOmYL76py8nbMHyWYQ-srIcFcdKOCYqyGHSHiq0ZQguwPI80aOGRYYWkMuGY4Cjc0B5C9M2BYS3qR4M-mKpdU51eTkSz9JPle70qEL-yI_DLVjCTMNbLl-ei7kDAZXP4BgWE-TuUW9xdGw0f0JhLPvMz6HU9kUoj6IJNko.4bfoAmZrIXenYig4jOiwvzBuuIgUlTl3pNpVlaQjpeE&amp;dib_tag=se&amp;keywords=buck+the+menopause&amp;qid=1708616783&amp;sprefix=buck+the+%2Caps%2C456&amp;sr=8-1">BUCK</a><a data-mce-href="https://www.amazon.co.uk/BUCK-ebook/dp/B0CRF5KH3R/ref=sr_1_1?crid=3AXFVX8N29UBM&amp;dib=eyJ2IjoiMSJ9.__OuLKBfFHyzHZPwl3WaNo369tHVmm2BRzjimu-bE94APYOoPeocip-gBjUUztC3BOwoXGOmYL76py8nbMHyWYQ-srIcFcdKOCYqyGHSHiq0ZQguwPI80aOGRYYWkMuGY4Cjc0B5C9M2BYS3qR4M-mKpdU51eTkSz9JPle70qEL-yI_DLVjCTMNbLl-ei7kDAZXP4BgWE-TuUW9xdGw0f0JhLPvMz6HU9kUoj6IJNko.4bfoAmZrIXenYig4jOiwvzBuuIgUlTl3pNpVlaQjpeE&amp;dib_tag=se&amp;keywords=buck+the+menopause&amp;qid=1708616783&amp;sprefix=buck+the+%2Caps%2C456&amp;sr=8-1" href="https://www.amazon.co.uk/BUCK-ebook/dp/B0CRF5KH3R/ref=sr_1_1?crid=3AXFVX8N29UBM&amp;dib=eyJ2IjoiMSJ9.__OuLKBfFHyzHZPwl3WaNo369tHVmm2BRzjimu-bE94APYOoPeocip-gBjUUztC3BOwoXGOmYL76py8nbMHyWYQ-srIcFcdKOCYqyGHSHiq0ZQguwPI80aOGRYYWkMuGY4Cjc0B5C9M2BYS3qR4M-mKpdU51eTkSz9JPle70qEL-yI_DLVjCTMNbLl-ei7kDAZXP4BgWE-TuUW9xdGw0f0JhLPvMz6HU9kUoj6IJNko.4bfoAmZrIXenYig4jOiwvzBuuIgUlTl3pNpVlaQjpeE&amp;dib_tag=se&amp;keywords=buck+the+menopause&amp;qid=1708616783&amp;sprefix=buck+the+%2Caps%2C456&amp;sr=8-1">!</a> and a soothing beverage.5. Celebrate the Small Wins (Because Every Glimmer of Hope Counts!)Rather than chasing grand gestures, it's the little things that matter most. Savour that delicious cup of coffee, appreciate the kind word from a stranger, or simply admire the beauty of a sunset while strolling with a friend. As Maya Angelou said, "It's the little things that make the big things great." So keep all your senses tuned in for those pleasure bursts coming your way.You're still that vibrant, funny woman with a spirit that shines bright. You've overcome challenges before, and you can do it again. Go out there, embrace the new chapter, reconnect with your passions, and most importantly, reclaim your joy!We’ll watch this space … Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider for personalised guidance.

"I Used to Be Fun" Reclaiming Your Spark in Midlife

Sleepless and desperate beautiful caucasian woman awake at night not able to sleep, feeling frustrated and worried looking at clock suffering from insomnia in sleep disorder concept.

"3am, in the witching hour, desperate to go to the loo. Tinkle over, Ella returns to bed but cannot settle. Her brain is engaged, and all senses are on high alert; is the clock ticking too loudly, or is Charming breathing too deeply? Anxious thoughts start building and growing into catastrophic thinking..."&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; (BUCK! What lies behind the mask?)Ella's poignant thoughts from BUCK! capture the unsettling reality many women in perimenopause and menopause face: disrupted sleep, heightened anxieties, and the disorienting quiet of the witching hour. But fear not, fellow wrestlers of the night. Let's delve into strategies inspired by Ella's experience.&nbsp;Firstly, acknowledge the biological conductor at play. Fluctuating oestrogen levels often disrupt sleep patterns during perimenopause and menopause. Understanding these physiological changes and their impact, as emphasised in the <a data-mce-href="https://www.telegraph.co.uk/health-fitness/wellbeing/menopause/side-effects-menopause-on-body-mental-symptoms-hrt-risks/" href="https://www.telegraph.co.uk/health-fitness/wellbeing/menopause/side-effects-menopause-on-body-mental-symptoms-hrt-risks/" target="_blank" rel="noopener">Telegraph</a>, &nbsp;fosters self-compassion and reminds us: it's not our fault if our brains decide to host a midnight symposium!Now, let's address the anxious whispers that escalate into full-blown pronouncements during these restless nights. With the use of body scanning techniques such as deliberate and controlled breathing, followed by a sequence of tensing and relaxing muscles, we can evoke a meditative state. <a href="https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep" data-mce-href="https://www.sleepfoundation.org/sleep-hygiene/relaxation-exercises-to-help-fall-asleep">Sleepfoundation.org</a> explores various relaxation exercises to further reduce anxiety and guide us back from the mental labyrinth to the present moment.But sometimes, direct confrontation of your body's tension isn't the answer. Distraction can be your ally. Keep a calming book by your bedside, think poetry, not page-turners. Or, experiment with soothing podcasts, sleep apps, sudoko, crosswords, the list is endless. &nbsp;Find what lulls your mind and eases you back towards slumber.You'll find your own rituals, even if it's repeating some of your familiar favourites in order to reset.BUCK's top five witching hour rituals are:1. Herbal tea infusion by bedside 2. Magnesium body lotion rubbed into legs or feet 3. Aromatherapy sleep spray on pillow 4. Balm on upper lip, hands, wherever ... 5. Add or remove bed socksBonus Tip: Avoid checking the time! Seeing the time can fuel anxiety.Remember, the witching hour doesn't have to be your nemesis. By understanding the hormonal shifts, practising self-compassion, and utilising evidence-based tools like mindfulness and distraction, you can transform this anxious interlude into a peaceful pause.Sweet dreams, fellow travellers of the night.Disclaimer: This blog post is for informational purposes only and should not be construed as medical advice. Please consult with your healthcare provider for personalised guidance.

Blog Posts

Head Strong, Heart Strong? Movement in Midlife - A No-Bra...

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When Your Inner Monologue Needs More Than a Script Doctor...

From Sizzle to Simmer: Stoking the Embers and Fanning the...

"I Used to Be Fun" Reclaiming Your Spark in Midlife

Finding Serenity in the Witching Hour