Advice on Energy & Motivation

Fitting in purposeful, consistent movement and a balanced diet in midlife can be tricky, so it’s important you find a way to exercise and eat healthily that works for you and your lifestyle. We’ve selected fitness and nutrition experts to share their top tips on how to enjoy the very best nature has to offer.

Dr. Maria Papavergos on the gut-gum connection

The Gut-Gum Connection

Dr. Maria Papavergos, dentist, dental surgeon and wellbeing expert, explores the importance of maintaining optimum oral hygiene and the benefits this has on our gut health.

Mouth Health is Crucial

Gut health often gets the glory, yet the gateway to the gastro-intestinal tract gets bypassed. The mouth remains a mystery. Historically, dentistry has been a fix-the-problem service. No mention of bacteria. The conversation around connection between mouth and body is unheard.

However, the ecosystem in our mouths; a diverse and complex collection of over 700 species of bacteria, interacts with our bodies, impacting the mouth and beyond. These mouth microbes are foundational to full body health, influencing inflammation and contributing to chronic disease. Maintaining balance of this microbial ecosystem is key to supporting gut health, heart health and longevity.

Maintaining the Balance

The mouth is the portal to the wider body, through three physiological pathways: digestive, respiratory and vascular. The oral microbiome and gut microbiome are closely connected; a continuum along the same tube, creating a channel of communication between bacteria and our bodies.

While there are beneficial species of bacteria in our mouths, when there is dysbiosis or proliferation of pathogenic (harmful) species, signals are sent throughout our body, affecting immune function, fuelling systemic inflammation and impacting gut health.

The Digestive Pathway

Let’s explore the digestive pathway. The gastrointestinal mucosa is an extension of the oral mucosa, so perhaps unsurprisingly ,the bacteria in our mouths can make their way into our guts. When there is oral dysbiosis; proliferation of pathogenic species experienced with poor oral hygiene or gum disease, pathogens enter the gut and can create an inflammatory response.

This may manifest through inflammatory bowel disease, exacerbation of pre-existing gut symptoms and in some cases, colorectal cancer. Saliva also plays a crucial role in the digestive pathway. Combined with the action of chewing, it not only forms an essential initiation of the digestive process but also is critical to maintaining microbial balance.

Dry mouth, through reduced saliva flow, becomes more prevalent as we age, especially in the post-menopausal years for women. Not only can deteriorating oral health ensue, but also oral pathogens can translocate to the gut, disrupting microbial balance further along the gastrointestinal tract, impacting gut health.

When Gum Disease Occurs

Before exploring the vascular pathway, it is important to understand the cascade of events that happen in the mouth when gum disease is present. The gums form a crucial interface between the mouth and the wider body, which, in disease, become inflamed. This is gingivitis or early gum disease and can be experienced as bleeding gums.

Gingivitis is progressive in nature, meaning if left untreated, will lead to development of a localised pathogenic microbiome in the gums. These bacteria instigate an inflammatory response in the gums, causing them to essentially become looser and leaky through development of microscopic ulcers, allowing ingress of these pathogenic species into the bloodstream.

Certain oral pathogens associated with gum disease have been shown to translocate to different parts of the body, activating the body’s immune response, sending a cytokine storm or stress signals throughout the body.

The body’s inflammatory burden elevates and chronic inflammatory disease can ensue, giving rise to cardiovascular disease, diabetes and even Alzheimer’s Disease. The activated immune response in turn impacts the gut through the vascular pathway.

Nurturing the Oral Microbiome

The oral microbiome further influences cardiovascular health through the nitric oxide (NO) production pathway. NO is an essential cardiovascular signalling molecule, helping to improve organ oxygenation through vasodilation.

Beneficial, nitrate-reducing special of bacteria in our mouths work closely with the bacteria in our guts to help convert dietary nitrate (found in beetroot and green, leafy vegetables) into NO.

However, an imbalanced oral microbiome or a diet deficient in dietary nitrate, can impede this process and negatively impact blood pressure and cardiovascular health. With cardiovascular disease being the leading killer worldwide and NO production naturally depleting as we age, nurturing the oral microbiome is an essential component of long term cardiovascular health and longevity.

Easy Tips to Follow

So how do we cultivate a positive gut-gum connection? Viewing the mouth as an intricately connected aspect of systemic health and taking a “mouth-first” approach is a useful strategy.

We have an opportunity to empower ourselves with the tools, nourishment and lifestyle to help soften the inevitable biological transition of ageing, through supporting our oral health, gut health and immune health, while shaping better overall wellbeing.

Here are some helpful considerations, remembering if you look after your gums, your gut will thank you.

  1. Support your saliva flow. Stress slows saliva flow, impairs our immune system and affects our gut through release of stress hormone cortisol. Consider stress management through yoga and meditation. Maintain healthy hydration. Choose high fibre foods to chew - plenty of fresh fruit and vegetables. Engage your parasympathetic nervous system - rest and digest, reduce stimulation when eating, chew thoroughly with slow nasal breathing.
  2. Support beneficial bacteria. Nurture the good bacteria with prebiotic foods, including wholegrain and fibre-rich foods. Eat nitrate-rich vegetables (beetroot, celery, green leafy veg) as well as scrape your tongue to increase the community of nitrate-reducing bacteria and fuel the nitric oxide pathway that supports heart health. Consider probiotic foods, such as plain Greek yoghurt and kefir to balance the oral microbiome.
  3. Prioritise oral hygiene. Effectively eliminate the biofilm that collects on teeth surfaces around the gumline, containing pathogenic bacteria. Make a morning and evening ritual of using an electric toothbrush, orientated at 45 degrees to the gumline, brushing interdentally daily to reach at least 30% of tooth surfaces your toothbrush won’t reach. Use microbiome-friendly dental products that are gentle on your mouth.
  4. Consume an anti-inflammatory diet. The gut-gum connection is linked to inflammation, so eating oily fish (mackerel, sardines, salmon), rich in omega-3 fatty acids is protective. Consider a good quality omega-3 supplement if oily fish is not part of your diet, as well as vitamin D for supporting bone health and immune health. Vitamin D is particularly important as we journey into maturity, being protective against osteoporosis and also supportive of bone health in our mouths; the scaffolding beneath our gums. Include a wide variety of fresh fruit and vegetables for micronutrients that support oral health and limit processed foods and those high in refined carbohydrates and sugar.

The Boost You Need

Wellness coach, Lavina Mehta MBE, takes us through four easy ways to boost your energy levels, including her game-changing exercise snacking method, which involves taking part in short workout bites throughout the day.

Yoga Practise for Menopause

Practitioner, Libby Stevenson, on why yoga is the perfect form of midlife movement

Yoga is a holistic form of movement that consolidates the mind, body, breath and emotions. It can ease our symptoms of the menopause, make us feel better about ourselves and about the world around us.

How Does Yoga Fit in With Midlife?

When we think of yoga, we think of the words “gentle and slow”, but that is in relation to other forms of exercise. Yoga is not exercise. Yoga is movement, breathing, stillness and awareness: all of which give you a whole body and mind experience. And because it’s an experience, it helps midlife women reassess their place in life. It helps them connect to their passions and interests which were put on a back burner for years to pursue careers, raise children and make their way in life.

As for yoga being “gentle and slow” as a form of movement, this is exactly what midlife women who have not exercised in a while, need to ease back into exercise. Movement and exercise in midlife are important for so many reasons. Let’s explore how the decline in oestrogen in menopause affects the female body and how movement can help:

1) Menopause weakens bones, which can lead to osteoporosis: a condition where bones become thinner, frail and break easily. Osteoporosis negatively impacts our quality of life. Movement and exercise help keep bones strong.

2) Menopause causes a loss of muscle mass. Muscle mass impacts how the body burns calories. The combination of a slower metabolism (the rate at which the body burns calories) due to aging and the tendency of the menopausal body to hold onto fat means that some women gain weight in midlife. Through movement and exercise, we can maintain a level of muscle mass that helps the body burn calories more effectively.

3) Another benefit of yoga is its ease of access. It requires no equipment (a yoga mat is not compulsory, a carpet will do just as well), it uses your body weight as resistance and, thanks to the boom in online yoga, it can be done from the comfort and privacy of home.

What Are the Benefits of Yoga in Midlife?

Breathing techniques: most breathing techniques are calming and cooling which easily and quickly help to counteract the hot flushes or feelings of anxiety experienced in menopause. When feeling low or fatigued, energising breathing techniques can boost our mood and energy levels.

Meditation: with so much happening within us and around us in midlife, meditation is that haven of awareness and introspection which helps us keep the events in our life in perspective. Difficulty sleeping is another symptom of the menopause that many women struggle with. Meditation done before bedtime quiets the mind and lowers blood pressure setting us up for a restful sleep.

Asanas or yoga poses: we move in yoga by flowing from pose to pose to improve our agility, coordination and to tone our body. Or we can choose stillness in a pose to improve our balance, extend our range of motion, and strengthen our bones and muscles. In both cases, yoga poses are gentle on achy joints which is something many midlife women experience.

Incorporating Yoga into Daily Life

There is another aspect to yoga that not many people are aware of: you don’t need to spend a lot of time doing yoga to reap its benefits. It’s not necessary to do a weekly hour-long yoga class if you don’t have the time for it. Yoga can easily be incorporated into daily life whether at home or when out. It can be done anywhere and anytime. For example, cool down a hot flush with a quick and effective breathing technique. Do a balancing pose to clear the mind and feel refreshed. Release the day’s tension and sleep better with yoga poses that will ease mind and body into relaxation.

Yoga Poses Beneficial in Menopause

Tree pose: it’s a standing balancing pose and we balance on one leg. This strengthens the muscles and bones of the standing leg and hip, which helps to prevent osteoporosis. It quiets a busy mind because, to balance, we can’t focus on anything other than balancing.

In addition, tree pose strengthens the parts of the brain that deal with balance and agility. This is important because we become more susceptible to falling as we age. Having good balance and being agile helps reduce the chances of falling and the risks associated with it.

Mountain pose: it is both a standing and a seated pose. It uncurls the spine, shoulders and chest. All of which curl forward naturally as we age. Mountain pose helps us avoid the stooped forward posture of ageing. It also lifts the rib cage which gives the lungs space so that we can breathe better and more deeply.

When this happens, our immune system is boosted, and the brain gets more oxygen which can help with brain fog. Mountain pose also gives space to the digestive organs so that they can do their job more efficiently. Women in menopause complain of digestive issues and mountain pose can certainly help, as can the next pose.

Child’s pose: this is a restorative pose, and it is a good one to do before bedtime because it releases tension from the body and quiets the mind.  It is a gentle lower back and thigh stretch and, depending on the placement of the knees, an effective hip opener.

It’s perfect for anyone who spends a lot of time sitting. The placement of the arms, either stretched forward or beside the body, stretches different parts of the spine which resets the nervous system and brings the body to a state of calm. The forehead on a mat or cushion is pressing on an acupressure point, which also calms the nervous system.

Up Your Fibre Intake

Nutritionist Emma Bardwell shares easy ways to boost fibre in your diet

  • The recommended guidance per day is 30g, which can feel overwhelming
  • Try breaking it down into 5g increments so you can easily layer in fibre
  • Simple additions like oranges, carrots, dark chocolate all add up
  • Swap white bread and wraps for fibre-packed wholemeal
  • Roasted chickpeas and seeds can easily elevate lunches

Tizzie Frankish on a Stroll for the Midlife Soul

Why Walk?

During my menopause I have been walking to feel connected to the environment and with myself. There have also been times when I’ve walked to switch off, step out of the world or make sense of my situation.

Sometimes I walk to find inspiration, mull over a problem, or engage in my surroundings. At other times I walk because I don’t know what else to do. I don’t always know how to manage my mood or quiet my mind.

Understanding the reason why I walk has given me a renewed sense of purpose, and the option to pick and mix them to suit my perimenopause symptoms helps me feel more in control.

My Favourite Walks

An awe walk: when I’m overwhelmed, it can be hard to focus on anything. However, during an “awe walk”, Bryan E. Robinson explains, you can consciously move your attention outward instead of inward creating ‘a self-transcendent sense of wonder and reverence in which you feel a part of something larger than you.’ This helps me find perspective.

A meditative meander: saying affirmations, such as ‘I am present, I am calm’ or walking in time with your breath helps create mindfulness, which can help settle a menopausal mind and find some calm in the chaos.

A wonder wander: in menopause, my mind sometimes feels muddled, and answers/solutions to problems or creative inspiration can be hard to find. According to a Stanford Study by May Wong, walking improves creativity by 60%. So, why not try setting an intention heading out?

A break-breather: walks don’t need to be long and are perfect for taking some time out when you’re feeling overwhelmed with life, and shorter walks can fit into the busiest of schedules.

A moon walk: if you’re struggling to sleep during menopause, evening walks can offer a different perspective on familiar settings. You can track different moon phases and their specific benefits using moon apps too.

A whimsy walk: brain fog in menopause can make it hard to focus, so without too much thought, I put one foot in front of the other and go where my feet take me. You never know what you might discover about yourself and the world around you.

A barefoot walk: walking barefoot for 20 minutes in your garden, local park, beach or a canal tow path (my personal favourite!) is a grounding experience that can help ease menopause symptoms.

An energy-burn walk: if I’m having a hot flush, it doesn’t matter if I get hotter and sweatier, so I use them to power my walks - sometimes brisk, sometimes slow, but the fresh air and exercise always helps them pass.

A lethargy-lift walk: in contrast, when I’m fatigued it’s hard to find the energy to do much, but I can always find it for a single step… then another and then one more. I feel re-energised after getting out and the first step is all you need to start with.

A socially connected walk: social bonding raises oxytocin levels, which can help minimise menopause symptoms, such as mood swings. It has also been shown to help alleviate chronic joint and muscle pain. What better excuse do you need for a ‘walk and talk’?

A walking book club: I’ve added this extra one as it unites my favourite hobbies: walking and reading! If there aren’t any walking book clubs near you, why not start your own?