INSIGHTS FROM OUR OCTOBER WORKSHOP
with Janet Hansen from New View Counseling
In honour of Rejuvenate’s Menopause Awareness Month in October, we hosted a Menopause Workshop to provide our members with the knowledge and tools to navigate this natural phase with confidence and resilience. Guided by our guest speaker, Janet Hansen from New View Counseling, the session explored the physical and emotional impacts of menopause, giving our community of women a supportive space to learn, share, and connect.
A Fresh Perspective on Menopause
Janet opened the workshop by reframing menopause as a time to become a “menopause warrior,” encouraging women to take control of their journey rather than merely enduring the changes. Her unique insight highlighted the need for a shift in mindset, helping attendees see menopause as an empowering phase rather than a limitation.
Key Topics We Covered:
1. The Role of Hormones and Mental Health
- Understanding Hormonal Shifts: Janet explained how declining levels of estrogen, progesterone, and testosterone affect not only physical health but also brain function, mood, and even stress response. These changes can lead to symptoms like brain fog, emotional fluctuations, and physical changes.
- Mental Health Matters: The workshop underscored how menopause can trigger stress, anxiety, and even depression. Janet provided strategies for managing mental health, from seeking professional guidance to building daily self-compassion practices.
2. Practical Tips for Thriving During Menopause
Janet shared practical strategies to help women adjust and thrive through the menopause transition. The tips offered valuable, actionable changes that can make a difference in energy levels, mood, and overall well being.
- Adapting Your Routine: With shifting hormones, certain adjustments can support your body’s changing needs. Janet recommended prioritising regular, moderate exercise, adjusting intensity based on personal energy levels. Activities like Pilates, strength training, and mindful movement help maintain muscle mass, boost mood, and improve bone density, which is particularly important post-menopause.
- Eating with Intention: Diet plays a crucial role in managing symptoms, so Janet encouraged a focus on whole foods that stabilise blood sugar and prevent insulin resistance, which can often lead to weight gain around the midsection. Increasing fibre intake, reducing processed sugars, and consuming adequate protein can help keep cravings in check and support muscle retention. Foods rich in omega-3 fatty acids, like salmon and chia seeds, can help reduce inflammation and improve mental clarity.
- Managing Stress and Boosting Oxytocin: Janet highlighted the benefits of increasing oxytocin, often called the “bonding hormone,” which naturally counteracts cortisol, the stress hormone. Activities like connecting with friends, sharing hugs, practising gratitude, or even spending time in nature can help boost oxytocin levels and foster a sense of calm. Techniques such as breathing exercises, meditation, and journaling can also help regulate cortisol and support a balanced mood.
- Prioritising Sleep: Quality sleep is often impacted during menopause due to hot flashes, night sweats, and hormonal fluctuations. Janet suggested establishing a calming nighttime routine—reducing screen time, incorporating gentle stretches, or practising deep breathing exercises to relax before bed. Magnesium supplements (in the form of magnesium glycinate) can also support better sleep and muscle relaxation. Maintaining a cool, dark bedroom environment can further enhance sleep quality and help regulate body temperature during the night.
- The “AAAAS” Approach: Janet’s empowering acronym, “AAAAS,” reminded participants to focus on self-awareness and acceptance:
- Awareness: Track symptoms, observe patterns, and become familiar with your body’s needs and responses.
- Acknowledgement: Recognise that menopause is a natural phase, not a limitation. Accepting this transition helps reduce resistance and promotes a healthier mindset.
- Acceptance: Embrace the natural changes without judgment. Adjusting expectations around exercise, food choices, and social activities can ease the process.
- Adjustment: Make conscious adjustments in routines, relationships, and self-care habits, remaining flexible as needs evolve.
- Self-Compassion: Extend kindness to yourself during difficult days, understanding that self-care is not a luxury but a necessity.
3. Managing Weight, Cravings, and Emotional Eating
- Insulin and Weight: Janet addressed how menopause can lead to insulin resistance and changes in weight distribution, often leading to “belly fat.” She discussed the role of balanced nutrition, movement, and stress management in helping manage weight and avoid self-sabotaging behaviours.
- Building a Support System: Self-care and social support were highlighted as essential for handling the challenges of menopause. Janet explained the benefits of surrounding yourself with a community of “cheerleaders”—people who uplift and hold you accountable in your wellness journey.
Moving Forward with Support and Strength
Janet’s empowering message to everyone was clear
“We are not defined by menopause; rather, we can use this phase as an opportunity to reconnect with our strengths, redefine our goals, and live our healthiest lives“
If you’d like to connect with Janet to learn more and discuss your personalised journey you can contact her here: https://www.newviewcounselling.au/contact
Stay tuned our upcoming workshops, and remember that Rejuvenate Pilates and Coaching is here to support you every step of the way in your wellness journey.
