episode 36
“Managing Menopause and Mindfulness”
with Dr. Fatima Khan
Dr. Fatima Khan (Doctor & Menopause Specialist)
@menopausespecialist
What has previously been a generally ignored stage in a woman’s life is now coming more and more to the forefront - peri-menopause and menopause, thanks to the committed work of incredible Doctors like Dr. Fatima Khan AKA The Menopause Specialist. Dr. Khan not only has a profound understanding of the science, and medical cause and effect of menopause, but is also a woman that strongly advocates for this stage of a woman’s life to be more widely understood by society and our community because the ripple effects go well beyond the symptoms. Statistics such as 1 in 10 women end up leaving their roles in the workforce because their symptoms from menopause become unmanageable, in-turn meaning the representation of women in senior management roles reduce, and the gap between men and women in leadership roles broadens. There are so many more examples of these ripple effects, and when 50% of the world population will experience this which equates to 1 Billion women in 2025, it’s infuriating that it’s not more acknowledged. But that being said, whilst Dr. Khan knows all the treatment options and supports women medically, it’s her understanding of what’s required in the holistic aspect that reminds us yet again, it’s taking the time to hit pause - review how you are feeling but also how you are living, for you and in-turn for your health.
You can see that women in the mid-life are being set up to not thrive
TOP RESOURCES:
Dr. Khan’s Socials:
TOP TIPS:
Managing peri-menopause and menopause with the 5 pillars of health:
Eating for nourishment and not for skinny – a lot of women start to worry about their weight not shifting so start limiting foods to lose weight rather than thinking of a well-balanced nutritional diet. Don’t eat on the fly foods, take the time to have considered meals.
Good sleep hygiene – No phones in your room or screens 2 hrs before bedtime! Aim for good sleep practices – relaxing music, mood lighting, relaxing tea, go to sleep before 10:30pm!
Stress reduction practices – find ways to bring your stress levels down in the evening. Such as hobbies like yin yoga, meditation, journalling, reading and breathwork.
Movement – focus on low intensity training such as resistance training, Pilates or core strength. Exercise without ending up utterly exhausted. You should be moving 2-3 times a week and do not weigh yourself! Focus on moving and eating for mental health and in-turn physical health!
Social Connection - not online social media but communication and connection with women to relate on symptoms and experiences so you feel less isolated and alone because every women will and does go through this!
WATCH:
ABC iView Documentary ‘The Truth about Menopause with Myf Warhurst’
The House of Wellness TV – Season 6 Ep 9
LISTEN:
Peri-Menopause Power – An empowered Menopause transition with Dr. Fatima Khan
ABC Radio National – Alison Daddo on How Menopause Set Her Free – with Dr. Fatima Khan
The Job Hunting – Menopause and work: How Menopause Affects Your Career with Dr. Fatima Khan