Experts reveal tips on preparing body for the menopause

How to ease menopause symptoms by ‘TRAINING’ your body: Sports coach reveals the steps all women can take – including practising meditation and swapping shampoo

  • Ruben Tabares revealed how women can ‘train’ for and deal with the menopause 
  • Nutritionist and sports coach suggested being wary of hidden chemicals
  • Revealed ‘avoiding alcohol completely’ could help to delay onset of menopause 
  • Said taking algae supplements could help manage stress by reducing hormones 

From ditching the phone in the bedroom to cutting out alcohol, an expert has revealed different ways you can prepare your body before the onset of the menopause.

Nutritionist and sports coach Ruben Tabares has trained and worked with some of the country’s leading sports stars including footballer John Terry and boxer David Haye.

The UK-based trainer has also been helping women prepare for, and deal with, the physical and mental ups and downs of the menopause. 

Speaking exclusively to FEMAIL, Ruben has revealed exactly how best to prepare  ahead of time to ease the transition. 

Nutritionist and sports coach Ruben Tabares revealed different ways you can prepare your body before the onset of the menopause. Stock image

Taper the toxins

Research has shown that by avoiding certain pollutants women can significantly improve their chances of delaying the onset of the menopause by almost four years. 

Whilst avoiding pollutants altogether is almost impossible, there are a few easy steps that could help:

Cut out alcohol There are obvious things to cut out like smoking and excess drinking – and avoiding alcohol altogether is even better. 

Avoid harsh hidden chemicals Toothpastes, shampoos, body and face creams can all contain petro-chemicals, so take a close look at ingredients lists. Consider changing what you wash your bedsheets in, as we all spend a lot of time in bed and can absorb chemicals from bed sheets through our skin.

Don’t forget to hydrate Drinking plenty of water is not only important for general hydration. It also helps keep unwanted fat and toxins down to a minimum and helps with dry skin, which affects many women during the menopause.

Ditch the phone in the bedroom Electro-magnetic radiation has also been shown to potentially be harmful, so avoid where ever possible by putting your phone on airplane mode when you sleep and keeping it out of the bedroom.

Get lifting

Ruben suggested weight training to strengthen muscles and bones to help lesson the impact of ‘osteoporosis’ which can be an issue during the menopause  (stock image) 

The thinning of bones, also known as osteoporosis, can become a particular issue during and after the menopause. 

Weight training not only strengthens muscles but bones too, helping to keep bone density higher and lessen the impact of the menopause.  Three great exercises to get you started are:

Top tip: Remember to warm up your body

Ensure you get your heart rate up before exercising by fast walking, jogging etc. and then dynamically stretch before you start to get you ready and avoid injuries in the future. 

Squatting If you only do one strength training exercise this should be it. You don’t have to use any weights to feel the benefits of squatting – try doing 50 squats, without weights, and you’ll feel it the next morning. 

Overhead press Start with a pair of light dumbbells at shoulder height and extend your arms upwards. Three sets of eight repetitions is a good starting point. As you progress, you can combine this with a squat.

Core work A strong core is vital for good posture. Apart from squatting and dead lifting which are great core workouts, try doing a series of different core exercises such as slow crunch, sit up (lying supine with knees bent) and toe touches.  One of my personal favourites is the dead bug, which involves lying on your back and stretching alternate arms and legs in each direction.

Prepare your mind

The nutritionist and sports trainer suggested finding a meditation technique to help manage stress ahead of the menopause. Stock image

Don’t get stressed about the menopause, it’s unlikely to be as bad as you think. By teaching yourself how to relax now, if you do become more prone to stress when you enter the menopause, you’ll know how to deal with it.

Meditation Find a meditation technique that works for you. This doesn’t have to mean sitting cross legged in a cave, although that might work for some. 

Exercise for the mind 

Exercise releases hormones that helps us feel good and reduces stress, who doesn’t feel better after losing an extra pound or two.

Exercise can be in the form of a brisk walk, sprint, long run, yoga, gym training etc, whatever gets you going. 

Simply taking a walk amongst nature, away from modern technology, is a form of meditation for many. 

Sun Chlorella  A type of algae supplement might also help. Researchers found that chlorella may affect part of the brain called the hypothalamus, which plays a big role in how we react to stress. 

It was discovered that the algae appears able to reduce the amount by which the hypothalamus activates the body’s stress system.

This results in a lower production of a specific stress hormone, called adrenocorticotropic hormone, and a reduction in stress induced hyperglycaemia, the raising of blood sugar levels seen in stressful situations.  

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