Recurrent UTIs

Podcast Episode 6 transcript.

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Today, I’m talking about recurrent urinary tract infections, or UTIs, that can occur during menopause.

UTIs are already a common concern for women, but during menopause, hormonal shifts can further complicate matters.

Women are more prone to recurrent UTIs during menopause, particularly because of the decrease in estrogen levels. Estrogen plays a crucial role in maintaining the health of the urogenital tissues. As these levels decline, the genital tissues become more susceptible to infection, and the protective flora in the urinary tract diminishes, making it easier for bacteria to thrive.

Understanding the factors contributing to recurrent UTIs during menopause is the first step towards proactive management. Here are some key insights and tips to help you.

Firstly, hydration is vital. Adequate water intake helps flush out bacteria from the urinary tract. So, make sure you're drinking water throughout the day. 

It is very important to reduce the amount of sugar you consume. Sugar increases the acid level of urine, creating a better environment for bacteria, which encourages infection. Be aware of hidden sugar in processed food.

Supplements like Cranberry and Mannose have been evidenced to help prevent UTIs and can also be helpful additions to your routine. Please keep in mind that these supplements only work for some.

Maintaining good hygiene is crucial. Ensure proper wiping techniques, always opting from front to back. Wear breathable cotton underwear to reduce moisture and prevent the growth of bacteria.

Incorporate probiotics into your diet to support a healthy balance of bacteria. This is especially important if you are taking any antibiotics. Probiotics can be obtained as supplements or foods like yoghurt and fermented products like kimchi or sauerkraut.

We also need to consider the importance of regular pelvic floor exercises. Strengthening these muscles can help improve bladder control and reduce the risk of UTIs. We have attached an NHS link to pelvic floor exercises to this podcast for you to look into, but we will discuss this subject in a separate podcast.

If you find yourself experiencing recurrent UTIs, it's crucial to consult with your healthcare provider. They can offer guidance, prescribe appropriate medications, and rule out any underlying issues that may be contributing to the infections.

There is strong evidence that shows regular use of Vaginal Oestrogen helps reduce the number of infections during menopause, so it is important to reach out and not suffer in silence. Try this before considering long-term antibiotics, which is sometimes necessary.

I hope you enjoyed this episode on Recurrent UTIs and are now more aware of what might cause these infections, the importance of reaching out for support, and what medications and supplements you want to try.

Reference links:

What are pelvic floor exercises?

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Nutrition and hair loss during menopause

Podcast Episode 5 transcript.

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Hello, and welcome to another episode of "RADIO MENOPAUSE." I'm your host, Ruth and today we're delving into a topic that affects many women but is often overlooked – hair loss during menopause.

Menopause is a natural phase in a woman's life, but it brings both physical and emotional challenges. Many women experience increased hair thinning or loss during menopause due to hormonal fluctuations. But fear not; there's a lot we can do through nutrition to support our hair health during this time.

Firstly, let's talk about protein. Hair is made up of a protein called keratin, and during menopause, it's essential to ensure an adequate protein intake. Include lean sources like chicken, fish, beans, and tofu. Protein provides the building blocks necessary for hair growth and strength.

Next up, we have omega-3 fatty acids. These healthy fats are great for your heart and your hair. Foods like salmon, chia seeds, and walnuts are rich in omega-3s, promoting scalp health and reducing inflammation, which can contribute to hair loss.

Vitamins and minerals play a crucial role, too. Make sure to include plenty of fruits and vegetables in your diet, as they are rich in vitamins A and C, which support the production of sebum – the natural oil that nourishes the scalp. Additionally, consider foods high in iron and zinc, such as spinach and lentils, as they play vital roles in hair health.

Hydration is often underrated but is fundamental for overall health, including hair health. Drinking enough water helps keep your hair hydrated, preventing it from becoming dry and brittle. So, grab that water bottle and make hydration a priority.

Now, let's discuss what to avoid. Excessive consumption of alcohol and caffeine can contribute to dehydration, potentially affecting your hair. It's all about finding the right balance and moderation in your daily habits.

Lastly, remember the importance of consulting with a healthcare professional. Everyone's body is unique, and personalised advice can make a significant difference. They can help tailor a diet plan that suits your specific needs and addresses any deficiencies you may have.

And that brings us to the end of today's episode. Remember, menopause is a natural phase, and while it may bring about changes, taking care of your nutritional needs can make a world of difference. That’s it from Radio Menopause this week - have a great weekend, and join us again on Monday, where we’ll discuss those dreaded water infections. Byeeeeee!

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Skinimalism - The effectiveness of a simple skincare routine

Podcast Episode 4 transcript.

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Welcome to "Radio Menopause” I'm your host, and in today's episode, we are discussing the world of skinimalism, a skincare philosophy that encourages a minimalist approach and embraces natural beauty. Join me as we explore this concept, its benefits, and how you can incorporate it into your skincare routine.

Skinimalism is a skincare trend that simplifies your skincare routine and embraces your natural skin. It promotes using fewer products with the right ingredients and adopting a more minimalist approach to achieve healthy and radiant skin. Skinimalism encourages us to embrace our unique skin texture, tone, and imperfections rather than striving for a flawless complexion through heavy makeup or excessive skincare products.

One of the key benefits of skinimalism is that it allows our skin to breathe and maintain its natural balance. By using fewer products, we reduce the risk of overloading our skin with unnecessary ingredients and minimise the chances of irritation. This minimalist approach also saves us time and money and reduces our environmental impact by minimising waste.

Host: Skinimalism is all about prioritising skin health. Instead of focusing on quick fixes or temporary solutions, skinimalism encourages us to adopt a holistic approach to skincare. This includes practising healthy lifestyle habits such as staying hydrated, eating a balanced diet, getting enough sleep, and protecting our skin from the sun. We can achieve a naturally radiant complexion by caring for our skin from the inside out.

Now, let's talk about incorporating skinimalism into your skincare routine. The first step is to simplify your skincare products. Evaluate your current routine and identify the essential products that cater to your skin's needs. The trick is to find and focus on cleansers, moisturizers, and targeted treatments that address your skin concerns. Streamlining your routine allows your skin to thrive and maintain its natural balance.

Skinimalism embraces natural beauty. Instead of covering up our skin with heavy makeup, skinimalism encourages us to enhance our natural features and embrace our unique skin.

So, for example, in the morning, you would:

• Cleanse

• Treat - use an eye cream or a serum if you need

• Moisturise

• SPF

And at night, you would:

• Cleanse

• Treat

• Moisturise

This routine is simple and takes minutes, but using the right products and being consistent is very important, so it does take a degree of commitment, which will pay off. Getting the skin in good shape takes time and does not happen overnight. Quick fixes do not exist here.

Lastly, skinimalism aligns with the principles of sustainability. Using fewer products can reduce our environmental impact and minimize waste. It also encourages us to make conscious choices regarding packaging and ingredients.

In conclusion, skinimalism is a skincare philosophy that promotes simplicity, self-acceptance, and natural beauty. It does not strive for perfection, which does not exist. Nobody’s skin is perfect, and even people with good skin - do not have good skin every day.

We can achieve a healthy and radiant complexion by simplifying our skincare routines, prioritising skin health, and embracing our natural features. Skinimalism encourages us to develop a positive relationship with our skin and embrace the uniqueness that makes us who we are.

Thank you for joining us on this episode of Radio Menopause. We hope you found this discussion inspiring. Remember, your skin is beautiful just the way it is. Stay tuned for more episodes on skincare and beauty trends. Until next time, take care and embrace your natural beauty.

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