4) Eat to boost oestrogen levels
While HRT to replace oestrogen levels can help improve mood, it's also worth considering boosting them with your diet. Menopause specialist Dr Fehrat Uddin says: 'Eating food rich in phytoestrogen - a substance found in certain plants, such as nuts, seeds and soya - produces similar effects to oestrogen and can make a big difference.'
(Source: OM yoga magazine - Vicky Richings)
In yoga practice we bring attention to the feet. When we are standing in Mountain pose (Tadasana), if we take our awareness to the feet and to how the weight is distributed, it can help give a little insight into how we habitually stand and give the opportunity to find a different or more comfortable way.
Bringing attention to the feet in contact with the earth below allows us to feel more grounded in the mind; the feet can be a key player in the practice of feeling centred and calm.
Another favourite foot-focused practice is foot stretching.
- This can be done on all-fours with the toes tucked under gently bringing the bodyweight back until the sensation of stretch in the sole of the foot becomes pleasantly intense.
- The front of the foot can get the same attention by sitting on a chair, curling the toes under toward the sole of the foot and then allowing the 'knuckles' of the toes to gently press into the ground.
The level of stretch can be really well controlled in both these techniques. Regular stretching can help to avoid cramp in the feet, but beware as performing these stretches can also trigger cramp, so go easy! If you don't fancy this, maybe a tennis ball to roll about using the sole of the foot is a preferable way to get a nice little foot massage.
Toe wiggling can also be a lovely sensation. We can give our toes a good stretch by inserting the different fingers of one hand between each toe like holding hands with your foot. Feet weren't really designed to be in shoes, they are capable of walking on an almost infinite amount of different surfaces, inclines, declines, smooth and rough. By practicing barefoot, we can free our feet, whether on our mats or outdoors; we are feeding our feet with information that can be used to help us balance and move.
Practice the following:
- When walking, try not to put your foot down too far in front of you as this causes a lot of pressure on your heel.
- Stand on the balls of your feet, taking the heels as high off the floor as possible. If your primary aim is to exercise your feet and your balance is a little unsteady, then use a support such as a wall or a chair to help you with your balance. Using a support allows you to focus more on the feet, making the exercise more effective.
- In standing, raise one heel as high as possible, then lean your weight into the ball of the foot; hold for up to a minute or until it becomes uncomfortable.
1) Don't beat yourself up.
Remember, anhedonia is not a sign that you're a bad parent, partner or friend - and you can counteract it by becoming more conscious of how you feel. Jayne Morris, author of Burnout to Brilliance, recommends thinking of joy as a dimmer switch you cab choose to dial up or down. 'If you find yourself feeling "meh", you can intentionally do things to raise your happiness levels. Plan something fun, perhaps something you haven't done since childhood, like going to a theme park. When you start to bring laughter back, it becomes contagious and spills into every area of life.'
How to bring back those highs.
Simply knowing that the way you feel has a medical explanation - that it's a 'thing' - can help you cope with feelings of numbness. 'Recognising it feels like a first step to doing something about it. Once you know there's not something that's wrong with you when you feel flat, it feels a bit less worrying.'
After all, nowhere is it written that you have to stop enjoying your life when you hit middle age. It just might take a bit more work.
3) Rediscover touch
Just 15 minutes of massage can boost levels of the feel-good hormone oxytocin. Try five minutes of facial massage - Notice the sensation you feel as you look in the mirror. Then, throughout the day, look for new ways to connect with your body through touch and movement, like walking on the ground barefoot, wearing new fabrics, and noticing what you are eating.
The Feet Appreciation Society
How often do we spare a thought for our feet? Our feet carry the heaviest burden out of all our body parts. We expect them to walk or run us miles until they ache, we cage them in shoes - sometimes really uncomfortable ones. On the whole, they are a neglected part of our body.
Okay, so the occasional pedicure or foot rub can be a treat for feet, but if we were to give our feet the attention that we gave, as an example, our core strength, then we would attend to them regularly.
Generally, feet are low on our priority list until we experience any kind of foot discomfort. This can be from cracked heels, blisters, corns, fungal issues, cramp or heel pain. It's then that we start to appreciate just how important our feet really are to our everyday functioning.
From mountain pose and barefoot walking to a simple bit of toe wiggling, there are so many ways we can start to show our feet a little more appreciation.
2) Share your feelings
Rather than be embarrassed by your muted emotions, share the fact there may be physiological causes for them with your partner. Then ask them to work with you to find activities that allow you both to enjoy yourselves more.