The Sandwich Generation is a generation of people (usually in their 40’s to 70’s) who care for their ageing parents while supporting their own children; including young adults aged 25 -34, who are staying or returning home in increasing numbers!
Keeping all those balls in the air can be a major problem! A Carers’ UK report in 2012 said that approximately 2.4 million people aged 40 to 70 are both raising a child and caring for a parent.
That in itself is stressful, but look at that age group! It is almost precisely the time that women are starting to feel the effects of peri and menopause!
A number of strategies are needed to cope with this situation so that you don’t become overwhelmed.
As with any big goal or change there are lots of actions you can take to reach your goal and it’s best to break them down into small steps. There are lots of changes we recommend. You don’t have to do them all at once. Pick one you like the look of and practice it until you are comfortable with the change you have made, then add another to your repertoire. Make the changes gradually until you feel less stressed.
- Make yourself some head space. Take a break and practice meditation. Start with 5 minutes at a time and if you find your mind wandering, focus on your breath. There are several meditation apps. Two of our favourites are One Minute Meditation (https://www.youtube.com/watch?v=F6eFFCi12v8) and Headspace (https://www.headspace.com/headspace-meditation-app)
2. Exercise. The benefit of exercise to reduce anxiety and also menopausal symptoms cannot be underrated as it helps correct hormone imbalance which is the root of symptoms. Another advantage of exercise is that it results in lower levels of heart failure in post menopausal women. You can read more here.
3. Manage your mindset. If you expect your menopause to be stressful and difficult then it probably will be. It is important to maintain a positive outlook. There are lots of ways to achieve this. One of our favourites is use of affirmations. You can find lots on our Instagram feed
4. Reduce toxins. This can be the confusing one as we are absolutely surrounded by toxic substances which disrupt hormones. Industrialisation has been great in so many ways and we as a society have benefitted lots. However many man made materials, cosmetics, household cleaners and products contain toxins which contribute to oestrogen dominance which in turn exacerbates menopause symptoms You can read more about oestrogen dominance in our article here. A great rule of thumb is to use items which are as close to their natural state as possible.
5. Get good sleep. It’s so much easier to deal with anything if you have had a decent night’s sleep and are full of energy. Go easy on the late nights, and all night parties. Get into good bed time habits and avoid too much stimulation before sleep (sorry that includes your mobile phone)
6. Eat a good balanced diet. Avoid processed foods and sugar. Focus on plenty of fresh produce like organic meats and fish, fruit and vegetables. Cut down on alcohol – you don’t have to ban it altogether.
7. Balance your hormones. We advocate the use of natural progesterone cream and our favourite one is made by a company called Naturone, as it’s important to ensure you have the correct percentage of progesterone in the cream To try it follow the link and quote MENOPAUSE MATTERS in the order information