Diet, nutrition and supplements for menopause and perimenopause

What is the course about?

The peri menopause is the time leading up to the menopause when sex hormone levels are either declining, or fluctuating widely. The peri menopause can last a year or two, or go on for up to ten years. The menopause is the exact date when you have been twelve months without a period. Post menopause is the time after this date.

Each women’s journey through this huge hormonal shift is unique, and symptoms vary widely from very mild to extremely debilitating. Diet and nutrition, exercise, lifestyle practices, and supplements, can make a big difference to how easy or difficult this transition is. On this three hour course we will cover in detail which foods, drinks, exercise habits, supplements, and daily practices will help with menopause symptoms, and which will make things much worse.

We will also talk about how to maintain or achieve a healthy weight, how to prevent osteoporosis, and how to reduce muscular and joint aches and pains.

This is a live online course. You will need:
- Internet connection. The classes work best with Chrome.
- A computer with microphone and camera is best (e.g. a PC/laptop/iMac/MacBook), or a tablet/iPad/smart phone/iPhone if you don't have a computer.
- Earphones/headphones/speakers.
We will contact you with joining instructions before your course starts.

What will we cover?

- The changes in the body occurring during the perimenopause, menopause and beyond
- Over the counter herbal medicines and supplements which may help with menopause symptoms
- Supporting mood, sleep and energy levels during the menopause years using diet and supplements.
- Weight management in the menopause years
- Foods and drinks to help to reduce symptoms and improve energy, and which to avoid.
- The pros and cons of HRT, different types of HRT, how to manage the menopause without HRT and how to support yourself further if you are on HRT.

What will I achieve?
By the end of this course you should be able to...

Describe a diet which is likely to reduce menopause symptoms
- Discuss the types and amounts of exercise a women should be doing to prevent osteoporosis and maintain a healthy weight.
- Discuss the possible benefits of nutritional and herbal supplements during perimenopause and menopause.
- List the pros and cons of HRT.
- Know when it is important to take your symptoms to the GP.

What level is the course and do I need any particular skills?

Everyone is welcome on this course, whether you are at the very beginning of the peri menopause, to those who are deep into their post menopause years.

You should be able to follow simple written and verbal instructions to support demonstrations, hand-outs and for health and safety information, and will be invited to take part in group discussion. You should be able to use numbers and be able to do simple measurements and calculations.

Please look at the rest of the course outline carefully to decide if you may benefit from support in your English and Maths skills to help you to take part fully in this class.

How will I be taught, and will there be any work outside the class?

The tutor will use a range of teaching methods on this friendly, relaxed course. There will be some PowerPoint presentations and lectures, class discussion, pair work and quizzes. Handouts will be given which cover all the key points.

Are there any other costs? Is there anything I need to bring?

There are no additional costs. Please have a pen and paper next to you to make notes on.

When I've finished, what course can I do next?

You may wish to attend one of the other courses taught by Ellie Holly at City Lit.