The Hot Flush Freedom Challenge

Julie Dennis

Description

Menopause can be a complex time of life but it doesn’t have to be complicated to get control of your symptoms

Too many women think it’s either HRT or suffer but that’s not the case. There’s a third option, which is to get control of your symptoms naturally.

The Hot Flush Freedom Challenge is for busy, professional women who want straightforward practical advice they can implement with minimum fuss and time.

Written using everyday language, the book offers a step-by-step solution to getting control of your hot flushes, night sweats, energy bombs, mood swings, brain fog and sleep in just 10 days.

Challenger Success Stories

Praise for the Online Challenge

INTRODUCTION

From Mining to Menopause: My Story

Your Menopause Roadmap

How to Get the Best from the Challenge

THE CHALLENGE

Day 1 – What Do You Really, Really Want?

Day 2 – Get Cracking with Your Tracking

Day 3 – Cut the Caffeine

Day 4 – Breathe and Relax

Day 5 – Phone a Friend

Day 6 – Red, Red Wine

Day 7 – Eat Smart

Day 8 – Sweet Dreams Are Made of These

Day 9 – HIIT Me Baby One More Time

Day 10 – Your Menopause Mindset

WHAT NEXT

Bonus Challenge: Day 11 – Your Body, Your Menopause, Your Choice

How I Can Help You

A FINAL WORD

Let’s Hear It for the Boys

CHALLENGE RESOURCES

Smart Eating for Menopause: Shopping List

Smart Eating for Menopause: Meal Planner

Smart Eating for Menopause: Recipes

Menopause Mindset Tool

Sujets

• Santé et bien-être
• Santé du quotidien
• Santé au quotidien
• Santé au quotidien
• Women's Health
• Women's health
• Menopause
• 1950s
• Health
• Fitness
• Années 1950

Informations

• Publié par: Practical Inspiration Publishing
• Date de parution: 08 décembre 2017
• Nombre de lectures: 1
• EAN13: 9781788601641
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

The Hot Flush Freedom Challenge
10 days to cool down, calm down and break through the brain fog of menopause
by Julie Dennis
First published in Great Britain by Practical Inspiration Publishing, 2017
Julie Dennis, 2017
The moral rights of the author have been asserted
ISBN (print): 978-1-78860-008-8
ISBN (ebook): 978-1-78860-007-1
All rights reserved. This book or any portion thereof may not be reproduced without the express written permission of the author.

DISCLAIMER
The information presented in this book is for informational purposes only and is not intended as a substitute for professional medical advice and treatment from your physician or other health-care professional.
You should consult with a physician or health-care professional before undertaking any diet or exercise programme, or if you have or suspect you might have a health problem.
The author and publisher cannot be held responsible for any errors and omissions, inadvertent or not, in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text. Any actions are taken entirely at the reader s risk.
For my husband, Tony, who has loved me through menopause and beyond
I.F.L.Y.
FOREWORD
Menopause is part of life s pattern for women. But while puberty, pregnancy and childbirth are a regular part of our conversation, menopause is often ignored. Attitudes are thankfully starting to change, but for many menopause conjures up images of wrinkly old women overcome by hot flushes veering from one end of the mood spectrum to the other.
And yes, some women experience hot flushes and mood swings, along with a whole host of symptoms. But for those suffering, the misconceptions are hurtful and the silence is deafening. The reality is that many women can start experiencing symptoms in their 40s and for some, it can happen much earlier for medical or surgical reasons.
This means that you may well be only halfway through your life with many years left in the workplace when you find yourself thrown off course by menopause. And it s true that some women sail through this period, but I m guessing if you re reading this book that s not you!
I may say that I sailed through menopause but that s not entirely true. It s only looking back knowing what I know now that I recognise my menopause symptoms. I d suffered with painful periods for years, doped up like a zombie for 10 days a month to deal with it. On top of that, I had full-on acne - it s more common for women in their 40s than people think. Specialist hormone tests showed the chaos in my body and finally I started the journey back into balance - the delights of perimenopause. The rest truly was plain sailing and I m loving my post menopause years.
Julie and I share a passion for raising awareness and talking about menopause. We re on a mission to get rid of the taboo once and for all so that everyone who needs extra help and support can get it.
Julie s practical, no-nonsense approach to managing your symptoms, whether it s hot flushes, mood swings, brain fog or insomnia, is reflected in the challenge. Whether you ve been in the chaos of menopause for years or you ve only recently begun to experience symptoms this book can and will help you. The guidance Julie offers is easy to understand, quick to implement and it works.
It s time we all sailed through menopause and enjoyed the next phase of our lives.
Deborah Garlick Founder and Director www.menopauseintheworkplace.co.uk www.henpicked.net
CONTENTS
Challenger Success Stories
Praise for the Online Challenge
INTRODUCTION
From Mining to Menopause: My Story
Your Menopause Roadmap
How to Get the Best from the Challenge
THE CHALLENGE
Day 1 - What Do You Really, Really Want?
Day 2 - Get Cracking with Your Tracking
Day 3 - Cut the Caffeine
Day 4 - Breathe and Relax
Day 5 - Phone a Friend
Day 6 - Red, Red Wine
Day 7 - Eat Smart
Day 8 - Sweet Dreams Are Made of These
Day 9 - HIIT Me Baby One More Time
Day 10 - Your Menopause Mindset
WHAT NEXT
Bonus Challenge: Day 11 - Your Body, Your Menopause, Your Choice
How I Can Help You
A FINAL WORD
Let s Hear It for the Boys
CHALLENGE RESOURCES
Smart Eating for Menopause: Shopping List
Smart Eating for Menopause: Meal Planner
Smart Eating for Menopause: Recipes
Menopause Mindset Tool
CHALLENGER SUCCESS STORIES
GILL
At 62, Gill thought she was too old to be experiencing menopause symptoms. She d originally taken HRT to manage her symptoms but had to come off it very suddenly due to high blood pressure. It was like stepping off a cliff. Her sleep was destroyed and she was overwhelmed with anxiety. She d lie awake worrying not just about her own children, but also about the year six children she taught at school.
Gill was told she d always been a bad sleeper and thought she just had to get on with it. She tried various coping mechanisms, including over-the-counter sleep remedies, and even ironing at 4 a.m. It was the Hot Flush Freedom Challenge, however, that transformed her life. After years of lying awake until finally falling into a deep sleep at 5 a.m. and then having to get up at 7 a.m. exhausted, Gill now sleeps through from 10.30 p.m. to 6.30 a.m. with maybe one wake-up.
Once Gill started sleeping again, the anxiety began to subside too. Today she feels calmer and recognises if you can t do anything about it, why worry? What Gill loved about the challenge was the way a series of little changes made a big difference.
TESSA
At 53, Tessa thought she was one of the lucky ones and menopause had bypassed her; seemingly overnight, her temperature went haywire. She started waking repeatedly throughout the night soaked through, and would break out in a sweat multiple times during the day.
Her first hot flush of the day usually happened when she was drying her hair in the morning, and the next couple would arrive during her commute. Struggling out of her coat or jacket in an effort to cool down on a crowded commuter train was a nightmare.
Tessa worked as an office manager in an open-plan environment, so there was no place for her to hide. She was also finding it increasingly difficult to concentrate for more than a few minutes at a time. Work tasks weren t getting done on schedule, and her boss had noticed. She experimented with various herbs, supplements and even a magnet, but nothing seemed to ease the flushing or help her sleep.
Tessa discovered the Hot Flush Freedom Challenge via Facebook and signed up as a last resort. On Day 7 she slept through the night for the first time in months, and her commute on Day 8 was flush free. And her performance at work improved radically: Tessa contacted me three months after she d completed the challenge to let me know she d been promoted. What she loved most about the challenge was its simplicity.
DONNA
Prior to the challenge, Donna was struggling with severe hot flushes-flushes that sucked all the energy out of her body and made her feel so nauseous she sometimes had to sit down. Her energy levels were at rock bottom and her anxiety levels were rising. She worried about not having enough energy to get everything done. She also worried about what would happen if she went on holiday-who was going to cook for her sons and take care of the cats? Negative thought patterns were stopping her from getting anything done.
Donna had undergone cancer treatment; this made her hot flushes worse, and she thought she just had to put up with them. That all changed when her best friend introduced her to the Hot Flush Freedom Challenge. She went from having seven or eight hot flushes a day to only three. She s gone from living with constant anxiety and perpetually thinking about others before herself to putting herself first. She feels much more positive about things generally, and isn t consumed by negative thinking. What Donna loved about the challenge was how it helped get her mind and body working together.
JUDITH
When Judith discovered the Hot Flush Freedom Challenge, she was experiencing up to eight hot flushes a day and waking up six times a night with night sweats. She was exhausted. Some days she felt she just shouldn t be at work-she was that tired. Her hot flushes were so intense that sweat would run down her face, and she was terribly embarrassed at work. Her reception class of four- and five-year-olds, however, was endearingly supportive; some of them made fans for her out of paper.
Her hot flushes are now down to two a day, and she was even able to wear a winter coat and jumper on a recent school trip, which she hadn t been able to do for years! What Judith loved about the challenge was how down-to-earth and practical the advice was; she found it easy to relate to.
SALLY
Sally confessed she was very sceptical about the Hot Flush Freedom Challenge. She s a family lawyer and heard about the challenge through one of her clients-she and the client had experienced simultaneous hot flushes during a particularly stressful meeting with the other side.
Sally felt she should be able to work out how to manage her menopause symptoms herself. She d do the research, do the work and get through it. Brain fog and hot flushes were her big issues, and she d made some changes based on her research but wasn t getting the results she wanted. She struggled to recall case details without constantly referring back to her files, and her hot flushes flared throughout the day.
The trigger tracker was a game changer for Sally. It quickly became clear that the combination of work stress and too many cups of tea was triggering her flushes. She employed the breathing technique in the short term to manage the flushes, and created a caffeine-reduction plan to help her cut back on the tea drinking. Her food diary revealed that erratic eating habits were compounding her brain fog.
By taking the time to assess what was happening and then making the appropriate changes, Sally