Nurturing Yourself Through Menopause: A Guide to Nutrition, Exercise, and Mindful Practices

This fact sheet offers gentle guidance on nutrition, exercise, and mindfulness practices that can support your well-being as you navigate the natural transition of menopause. Remember that every woman’s experience is unique, and embracing self-compassion is key throughout this journey.

A Guide to Nutrition, Exercise, and Mindful Practices

Nourishing Your Body: Mindful Nutrition

Hormonal shifts during menopause can influence metabolism and body composition. Focusing on nourishing your body with whole, unprocessed foods can incredibly benefit overall health and well-being.

  • Prioritise a Balanced Diet: Aim for a colourful plate rich in fruits, vegetables, whole grains, and lean proteins. These provide essential vitamins, minerals, and fibre.
  • Embrace Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil. These support hormone production and brain health.
  • Focus on Calcium and Vitamin D: These are crucial for bone health as oestrogen levels decline. Include dairy or fortified alternatives, leafy greens, and consider safe sun exposure or supplementation as advised by your healthcare provider.
  • Stay Hydrated: Drink plenty of water throughout the day to support energy levels, digestion, and overall bodily functions.
  • Be Mindful of Portion Sizes: Pay attention to your hunger and fullness cues. Eating intuitively can help you feel more connected to your body’s needs.
  • Limit Processed Foods, Sugary Drinks, and Excessive Alcohol: These can contribute to weight fluctuations, inflammation, and other discomforts.
  • Gentle Approach to Weight Management: If you notice changes in your weight, remember that this can be a natural part of the hormonal transition. Focus on sustainable, healthy habits rather than restrictive dieting. Prioritise nutrient-dense foods and regular movement. If you have concerns, consulting a registered dietitian or healthcare professional can provide personalised guidance.

Moving Your Body with Intention: Joyful Exercise

A cartoon image of a group of women walking in the hills

Regular physical activity offers a wealth of benefits during menopause, supporting both physical and emotional well-being.

  • Find Activities You Enjoy: Whether it’s walking, swimming, dancing, yoga, or cycling, choose activities that bring you joy and that you’re more likely to stick with.
  • Incorporate a Mix of Cardio and Strength Training:
    • Cardiovascular Exercise: Helps improve heart health, boost energy levels, and can aid in managing weight.
    • Strength Training: Builds muscle mass, which can support metabolism and bone density. Even bodyweight exercises or using light weights can be beneficial.
  • Listen to Your Body: Adjust the intensity and duration of your workouts based on how you’re feeling. Rest and recovery are just as important as the activity itself.
  • Be Patient and Consistent: Small, regular efforts can lead to significant long-term benefits. Focus on building sustainable habits rather than striving for quick fixes.
  • Consider Gentle Movement: Practices like Tai Chi and Pilates can improve balance, flexibility, and core strength, which are particularly beneficial during this time.

Cultivating Inner Peace: Mindfulness and Meditation

A cartoon image of a woman meditating and practicing mindfulness

Menopause can bring about a range of emotional and mental shifts. Mindfulness and meditation can be powerful tools for navigating these changes with greater ease and fostering inner resilience.

  • What is Mindfulness? It’s the practice of paying attention to the present moment without judgement. This can involve focusing on your breath, bodily sensations, sounds, or thoughts as they arise and pass.
  • Benefits of Mindfulness and Meditation:
    • Emotional Regulation: Helps you become more aware of your emotions without getting carried away by them, allowing for a more balanced response to mood fluctuations.
    • Stress Reduction: Calms the nervous system, reducing feelings of anxiety and overwhelm that can sometimes accompany hormonal changes.
    • Improved Sleep: Regular practice can promote relaxation and improve sleep quality, which can be disrupted during menopause.
    • Enhanced Self-Awareness: Cultivates a deeper understanding of your thoughts, feelings, and bodily sensations, allowing you to respond to your needs more effectively.
    • Shifting Perspectives: Mindfulness can help you observe your thoughts about menopause and any associated changes with greater objectivity, reducing self-criticism and fostering acceptance.
  • Embracing the Inner Journey: For some women, the menopausal transition can be a time of profound inner reflection and a form of spiritual awakening. As old roles and expectations shift, there can be an opportunity to connect with a deeper sense of self and purpose.
  • Growing in Strength and Resilience: For others, navigating the challenges of menopause fosters a profound growth of strength and resilience. Learning to manage new symptoms and emotional landscapes can lead to a deeper understanding of their own inner power. This can be a time of discovering true needs and desires, as women become more attuned to what truly nourishes them on all levels.

Getting Started with Mindfulness and Meditation:

  • Start Small: Even 5-10 minutes of daily practice can be beneficial.
  • Find a Quiet Space: Choose a place where you can sit or lie down comfortably without distractions.
  • Focus on Your Breath: Notice the sensation of your breath as it enters and leaves your body.
  • Acknowledge Thoughts and Feelings: When your mind wanders (and it will!), gently acknowledge the thought or feeling without judgement and redirect your attention back to your breath.
  • Explore Guided Meditations: Numerous apps and online resources offer guided meditations specifically for stress reduction, sleep, and emotional well-being.
  • Be Patient and Kind to Yourself: Mindfulness is a practice, and it takes time and consistency. There’s no right or wrong way to feel during meditation.

Remember: You are not alone in this journey. Be kind to yourself, seek support when needed, and embrace the wisdom and strength that comes with this natural transition. Nurturing your body and mind through mindful nutrition, joyful movement, and calming practices can empower you to navigate menopause with grace and well-being.

It’s a chance to focus on personal growth, health, and new interests. 

Impact Mental Health Collaborates with Bedfordshire Police for Enhanced Wellbeing

We at Impact Mental Health were absolutely thrilled and honoured to be “out and about” recently, participating in the significant Bedfordshire Police Vision event held at the Grove Theatre here in Dunstable. It was a fantastic opportunity to connect with the very people who work tirelessly to keep our communities safe, and to contribute positively to their own wellbeing.

Jackie Bean of Impact Mental Health speaking to other attendees

A heartfelt thank you must be extended to the entire Bedfordshire Police Wellbeing team. Their dedication to the mental health of their colleagues is truly commendable. We owe special gratitude to Jayne Ecott and Michaela Stratford for their kind invitation and for facilitating our involvement. Their commitment paved the way for us to share insights and information about Impact Mental Health’s specialised mental health and well-being courses with an incredible audience of officers, cadets, and support staff.

Jackie Bean of Impact Mental Health at the Bedfordshire Police Vision event

Engaging directly with such a diverse group of dedicated individuals was profoundly inspiring. Policing is, without doubt, one of the most demanding professions. Officers and staff regularly face high-stress situations, witness traumatic events, and carry an immense weight of responsibility. Recognising this, and providing tangible support structures, isn’t just beneficial – it’s essential. Connecting with so many individuals, hearing their perspectives, and offering resources designed specifically to bolster their resilience and support their mental health felt incredibly meaningful. It was a powerful reminder of the human element behind the uniform and the critical importance of prioritising their wellbeing, not just for their own sake, but for the health of the communities they serve.

At Impact Mental Health, our core belief is unwavering: robust mental health support should be readily and easily accessible to everyone. Seeing a prominent and vital organisation like Bedfordshire Police actively championing and prioritising the mental fitness of their teams is genuinely fantastic. It sets a powerful precedent and sends a clear message that seeking support is a sign of strength, not weakness. This proactive approach moves beyond mere lip service; it represents a tangible investment in their most valuable asset – their people.

Throughout the event, we engaged in numerous insightful and meaningful conversations. It was encouraging to see such openness and willingness to discuss mental health topics. We shared informative leaflets detailing our courses and resources, hoping to plant seeds of awareness and provide practical avenues for support. Every conversation, every leaflet shared, was aimed at making a positive, lasting impact, however small. We aimed to equip individuals with knowledge and tools, fostering a culture where mental health is openly discussed and proactively managed.

Events like the Bedfordshire Police Vision gathering are more than just informative; they are vital catalysts for change. They create spaces that actively promote mental health awareness and foster supportive, understanding environments. Reducing stigma is a crucial step, and collaborative events are powerful tools in achieving this. We are immensely proud to be part of a wider movement that encourages community engagement and thrives on collaboration. Working alongside other dedicated organisations allows us to amplify our message, share expertise, and ultimately, make a far greater difference than we could alone. Partnerships like the one with Bedfordshire Police are key to building stronger, more resilient communities from the inside out.

The inspiration drawn from days like these fuels our ongoing commitment. Witnessing firsthand the dedication of Bedfordshire’s police force and the proactive steps being taken for their wellbeing reinforces the value of our work and motivates us to continue developing and delivering effective mental health support.

Are you curious about strengthening your own mental resilience or exploring wellbeing strategies for your team or organisation? Impact Mental Health offers a range of courses designed to equip individuals and groups with practical tools and knowledge.

To learn more about our comprehensive mental health and well-being courses and discover how we can support you or your organisation, please get in touch.

Let’s continue the conversation and work together to make mental wellbeing a priority for everyone.

Grounding in Green: Why Touching Nature Heals

In our bustling lives, nature offers a sanctuary, a place to reconnect with ourselves and find solace.

We know that simply being in nature boosts our mental health and well-being, but there’s a deeper connection to be forged, a more profound healing to be found: through touch.

Imagine the rough texture of bark against your fingertips, the cool smoothness of a leaf, the resilient give of earth beneath your bare feet. These sensory experiences are more than just pleasant; they’re powerful tools for grounding and healing.

Why Touching Nature Matters:

  • Sensory Grounding:
    • The physical sensations of touching natural elements bring us fully into the present moment. This tactile engagement helps quiet the mental chatter and reduces feelings of anxiety and overwhelm.
    • The variety of textures and temperatures stimulates our senses, creating a rich and immersive experience that anchors us in the here and now.
A woman's feet on a daisy covered lawn
  • Earthing/Grounding:
    • Walking barefoot on the earth, or “earthing,” allows us to connect with the Earth’s natural electrical charge. This connection is believed to have numerous health benefits, including reduced inflammation, improved sleep, and increased energy.
    • By connecting directly with the earth, we restore a sense of balance and harmony within our bodies.
  • Stress Reduction:
    • The act of touching natural elements triggers the release of oxytocin, the “love hormone,” which promotes feelings of calm and relaxation.
    • The sensory input from nature helps to regulate the nervous system, reducing the production of stress hormones like cortisol.
  • Enhanced Mindfulness:
    • Engaging with nature through touch encourages mindfulness, the practice of paying attention to the present moment without judgment.
    • By focusing on the sensations of touch, we become more aware of our surroundings and ourselves, fostering a deeper connection with the natural world.
  • Emotional Well-being:
    • Touching nature can evoke feelings of joy, wonder, and awe, which are essential for emotional well-being.
    • The connection with nature can provide a sense of belonging and connectedness, reducing feelings of loneliness and isolation.
  • Physical Benefits:
    • Direct contact with the ground can improve circulation.
    • The act of being outside increases vitamin D production.

How to Embrace Nature’s Healing Touch:

  • Walk barefoot in your garden or a nearby park. Feel the earth beneath your feet, the coolness of the grass, the texture of the soil.
  • Hug a tree. Feel the strength and stability of the trunk, the roughness of the bark.
Picture of a man touching a tree in a woodland in Spring
  • Run your fingers along the leaves of a plant. Notice the different shapes, textures, and temperatures.
  • Gather fallen leaves or twigs and create a natural collage. Engage your creativity and connect with the natural materials.
  • Simply sit in your garden and feel the wind on your skin.

By consciously engaging with nature through touch, we unlock a powerful source of healing and well-being.

We rediscover the simple joy of being connected to the earth and find a sense of peace and tranquillity that nourishes our souls.

Change of date for Feel Good Friday for March 2025

There is a slight change in the date for this month’s Feel Good Friday.

Feel good friday for march will be held on March 21st at 10:30am

FGF will now be on Friday, 21st of March, at the usual time of 10:30.

If you haven’t been before, why not?! :) You can register below.

Say NO to New Year Resolutions!

Setting New Year’s resolutions often proves counterproductive.

They encourage an all-or-nothing mindset tied to an arbitrary date, which creates immense pressure and sets people up for failure when they inevitably struggle to maintain drastic changes from day one.

A brightly coloured image of a clock showing the time as just before midnight on New Year's Eve

Resolutions are frequently vague and lack a concrete plan, making them difficult to track and achieve. The initial burst of motivation fades quickly, leaving people feeling discouraged and more likely to abandon their goals altogether. Instead of focusing on sweeping, often unrealistic changes tied to the new year, a more effective approach is to make gradual, realistic lifestyle and habit changes.

This involves setting smaller, achievable goals that can be easily integrated into daily routines. For example, instead of resolving to “lose 50 pounds,” a more manageable goal might be to “walk for 30 minutes three times a week” or “replace sugary drinks with water.” These smaller steps are more sustainable and contribute to long-term progress. Breaking down larger goals into smaller, actionable steps makes them less daunting and increases the likelihood of success.

This approach aligns with Charles Duhigg’s habit loop framework described in The Power of Habit. Duhigg explains that habits consist of a cue (a trigger that prompts the behaviour), a routine (the behaviour itself), and a reward (the positive reinforcement that makes the habit stick).

Understanding this cycle can help us intentionally design new habits. For example, if the goal is to exercise more (the routine), setting out workout clothes the night before (the cue) and rewarding oneself with a healthy smoothie afterwards (the reward) can make the habit more likely to stick.

Focusing on small, consistent changes and understanding the cue-routine-reward cycle can create sustainable habits that lead to lasting positive change rather than setting ourselves up for disappointment with unrealistic New Year’s resolutions.

Consider exploring the Impact YOU Programme to learn more about creating new habits and making healthier lifestyle changes. This programme offers resources and support to help you develop sustainable strategies for achieving your personal goals and building positive habits.

Spend less time and money on stuff and spend more time and effort on you.

As the festive season approaches, many of us feel pressured to spend and buy more than we can afford.

A cartoon image of a family sitting in their living room at Christmas

However, it is essential to remember that the true meaning of Christmas lies in the spirit of giving, not the amount of money spent.

Instead of focusing on material possessions, we should focus on spending time with loved ones. Whether a simple cup of tea with a friend or a cosy night with family, these moments are far more valuable than any gift.

Gratefulness is also an essential part of the Christmas spirit. Appreciating what we already have, such as our health, loved ones, and homes, can help us feel more content and less stressed about material possessions.

If you feel overwhelmed by the pressure to spend, setting a budget and sticking to it is essential. There are many ways to save money during the festive season, such as making gifts, buying second-hand items, or simply spending less time shopping.

Remember, Christmas is not about how much you spend but about how you spend your time.

Make this festive season a time to connect with loved ones, practice gratitude, and recharge your batteries.

Here is a little ‘how to ‘on Practicing Gratitude

Breathe Easy: The Power of Breathwork for Mental Well-being

Many anticipate joy, celebration, and togetherness as the festive season approaches. However, it can also bring heightened stress, anxiety, and emotional challenges. Fortunately, a simple yet powerful tool can help us navigate these pressures: breathwork.

The Science Behind Breathwork

Breath-work, the practice of intentional breathing exercises, has been used for centuries to promote physical and mental health. Recent scientific research has shed light on this ancient technique’s physiological and psychological benefits.

When we breathe deeply and mindfully, we activate our parasympathetic nervous system, which is responsible for the “rest and digest” response. This helps reduce stress hormones like cortisol and promotes relaxation. Additionally, breathwork can increase oxygen intake, improve circulation, and enhance cognitive function.

Breathwork for a Calmer Festive Season

By incorporating breathwork into your daily routine, you can better equip yourself to handle the stresses of the holiday season. Here are a few simple techniques to try:

  • Diaphragmatic Breathing: This technique involves deep, slow breaths that engage your diaphragm, the primary breathing muscle. Place one hand on your chest and the other on your belly to practice. Your belly should rise as you inhale, while your chest should remain relatively still. Exhale slowly, drawing your belly button towards your spine.
  • Alternate Nostril Breathing: This technique involves alternating breaths through each nostril, balancing the body’s energy. To practice, sit comfortably and close one nostril with your thumb. Inhale deeply through the open nostril, then close it and open the other nostril to exhale. Repeat, alternating nostrils with each breath.
  • Mindful Breathing is a simple technique for paying attention to your breath as it flows in and out of your body. Try to focus on the sensation of the breath without judgment or trying to control it.

Regularly practising these techniques can cultivate a sense of calm and centeredness, even during the busiest times of the year. Remember, breath-work is a personal journey. Experiment with different techniques to find what works best for you.

As the festive season unfolds, take a moment to breathe. By incorporating breathwork into your daily routine, you can experience a more peaceful and joyous holiday season.

The Impact Team have made it through another year of inspirational courses packed with amazing people from Bedfordshire.

The Impact Team have made it through another year of inspirational courses packed with amazing people from Bedfordshire.

A water colour image of an English country scene at Christmas in the snow

Congratulations to all those who found the courage to join us and learn all they could to help support their mental health and well-being.

Thank you for sharing your journey with us.

The team and I will return on January 6th after a peaceful and energising break. We look forward to sharing news about the new Unlock Menopause course, which we hope will address many busy women’s time-restraint concerns and needs.

The Impact Course Calendar is beginning to fill up with courses for next year, and we welcome registration and referrals at any time.

Thank you to the Besa team at Central Bedfordshire Council for their unfailing guidance, support, and friendship. Impact looks forward to celebrating its tenth year with the Besa team in 2025!

My last thank you goes to Jackie, Phil, Umer, Hilary, Usman, and our fabulous Advisory Board, who work tirelessly to ensure Impact continues. Thank you!

Deanne Clark

If you or someone you know is experiencing difficulties related to poor mental health, domestic violence, or radicalisation, our help page offers resources and support.

Our October & November Mental Health & Well-being Courses Are Now Open For Enrolment; Spooky!

As the nights draw in and the spooky season approaches, it’s the perfect time to shine a light on mental health.

Halloween image promoting Impact's Mental Health and Well-being courses

Impact’s upcoming courses in October and November are designed to support peoples’ well-being – helping them feel a little less “haunted” by stress, anxiety, or low mood.

Whether it’s anxiety creeping up like a Halloween ghoul or the fireworks of life becoming a bit too loud, our peer-led sessions can offer the tools people need to thrive.

With Guy Fawkes night around the corner, let’s ignite a spark of positivity and resilience! Our courses cover a wide range of mental health and well-being topics to suit diverse needs, aiming to build brighter, more balanced futures.

If you would like to refer anyone, please feel free to contact us on 01582 797596 or use our referral form here...

Starts 18 November, 2025

Mind Time – November 2025 MT181125

Register & Enrol
The information packed Mind Time Course is designed to educate, support and empower people to immediately start to work on understanding & improving their mental wellbeing, and is delivered over two evenings. This is a fantastic course on its own for time-strapped people looking to make instant change to their wellbeing, or as a taster course before joining us on one of our longer day time courses. This course offers a free One-to-One session after course completion Dates Tuesday 18th November, 2025 Wednesday 19th November, 2025 Times for each session 6.30 to 9.30pm Delivered live online using Zoom
Register & Enrol
Starts 26 November, 2025

YOUR Choice – November 2025 YC261125

Register & Enrol
Impact’s 4 week, 8 sessions mental well-being programme – YOUR Choice… An inspiring, empowering and educational wellbeing course, helping you to understand and learn what you can do to help yourself manage your mind, your emotions and build total wellbeing resilience for the future. If you feel you need to make some important changes to have the kind of life you really want, this course is for you. Delivered each Wednesday & Thursday for 8 sessions on the following days: Day 1 Wednesday 26th November, 2025 Day 2 Thursday 27th November, 2025 Day 3 Wednesday 3rd December, 2025 Day 4 Thursday 4th December, 2025 Day 5 Wednesday 10th December, 2025 Day 6 Thursday 11th December 2025 Day 7 Wednesday 17th December. 2025 Day 8 Thursday 18th December, 2025 Time for each session 9:30am – 2:30pm with plenty of breaks! Delivered live online using Zoom
Register & Enrol
Starts 16 December, 2025

Mind Time – December 2025 MT161225

Register & Enrol
The information packed Mind Time Course is designed to educate, support and empower people to immediately start to work on understanding & improving their mental wellbeing, and is delivered over two evenings. This is a fantastic course on its own for time-strapped people looking to make instant change to their wellbeing, or as a taster course before joining us on one of our longer day time courses. This course offers a free One-to-One session after course completion Dates Tuesday 16th December, 2025 Wednesday 17th December, 2025 Times for each session 6.30 to 9.30pm Delivered live online using Zoom
Register & Enrol

Autumn’s Embrace – A Poem For Autumn

Drawing of a country scene in Autumn

Golden leaves dance in the breeze,

A tapestry of autumn’s ease.

Crisp air whispers secrets sweet,

As nature paints a vibrant feat.

Pumpkin spice and cozy nights,

Warmth and comfort, guiding lights.

Bonfires crackle, stories told,

Memories woven, hearts unfold.

A season of change, a time to rest,

Nature’s beauty, put to the test.

Let’s embrace the autumn’s grace,

And find solace in its embrace.