woman holding a placard saving menopause

Menopause 101: Here’s Everything You Need to Know

As we mark World Menopause Day, today.

When it comes to menopause, some would say that women have been dealt a bad hand. And while I’m not here to disagree, this isn’t about debating the pros and cons of menopause or making peace with it. This is about grabbing menopause by the horns and owning it.

Remember that you will never be alone during menopause. Approximately 13 million women in the UK alone are either peri- or post-menopausal as of 2021. So, if you’re feeling lost, confused, or just plain fed up, know that you are not alone. It’s time to break the silence around menopause. For too long, women have been suffering quietly as they go through this challenging time in their lives. 

Menopause can be a very tough transition, with over 60% of women experiencing symptoms that result in behaviour changes. And it’s not just a case of a few hot flashes here and there – one in four women will experience severe debilitating symptoms, almost half of menopausal women say they feel depressed, and a third suffer from anxiety. 

Women commonly complain of feeling as though they are going mad. All of these symptoms can make it difficult for women to function both at home and work. Unfortunately, there is still a lack of understanding and support for menopausal women, with approximately two-thirds of women saying there is a general lack of support and understanding at home and in the workplace.

A 2019 survey by the Chartered Institute for Personnel and Development (CIPD) found that three in five menopausal women, usually aged between 45 and 55, were negatively affected at work. The survey also revealed that almost 900,000 women in the UK had left their jobs because of menopausal symptoms.

clock with a word menopause

The Basics of Menopause

As we age, our bodies go through a lot of changes. For women, one of the most significant changes is menopause, the natural stage of life when a woman has clocked 12 consecutive months since her last period. You could be 40 or even 60 when you enter menopause, but most women experience it at 51.

Menopause can affect women differently, though some may experience more symptoms than others. Many women dread the onset of menopause, thinking of it as a single, dramatic event. In reality, menopause is a gradual process that can span several years. There are three phases in menopause: perimenopause, menopause, and postmenopause.

Stage #1: Perimenopause

Perimenopause is the first phase of menopause, when hormone levels start to fluctuate and symptoms first appear. It can start up to 10 years before menopause, sometimes striking women in their 30s. During this stage, you’ll experience menopause symptoms and fluctuations in estrogen. 

Some women say that this stage is where the symptoms are at their worst. Symptoms of perimenopause include irregular periods, mood swings, hot flashes, difficulty sleeping, issues in the bedroom, vaginal discomfort, and incontinence. If you’re trying for a baby, you don’t need to hit the brakes during perimenopause. Women who are menstruating during this period can still get pregnant.

Stage #2: Menopause

Menopause is a natural stage in which a woman’s ovaries stop producing eggs and estrogen like they once did. Once you have reached menopause, you will no longer have periods for a full 12 months. After this point, you are considered to be in post-menopause. While the two effects of menopause can be fit into a sentence, the internal process is much more complex.

During menopause, your body enters its third stage of life. Much more is going on, and menopause is not just about our reproductive hormones. For years, our bodies have been governed by our reproductive hormones. But during menopause, these hormones begin to retire, leaving our other hormones to try and pick up the slack. This can lead to a number of changes in our appetite, mood, sleep patterns, and body temperature. 

women's health

What Menopause Really Feels Like

Most women experience some changes during menopause, but not all women have the same symptoms or experience them to the same degree. In fact, there are over 50 different symptoms that have been associated with menopause. 

Menstrual Changes

As women move into their late reproductive years, their menstrual cycles generally become shorter. This means that the intervals between periods grow smaller, and periods themselves may become lighter. During the menopausal transition, cycles may initially become shorter and then grow longer before becoming very irregular and eventually ceasing altogether.  

Vasomotor Symptoms

Many women experience vasomotor symptoms, such as hot flashes and night sweats, during menopause. Hot flashes is the most common symptom, experienced by more than 80% of menopausal women. They usually last for one to five minutes, but can sometimes last up to 45 minutes. Night sweats can also be disruptive, causing sleep loss and chronic fatigue. 

Emotional Symptoms

Many women experience emotional symptoms during menopause. One of the most common is mood swings. Many women report feeling more irritable or even angry during menopause; these mood swings can be unpredictable and tough to manage. Other common emotional symptoms include stress and anxiety. The hormonal changes of menopause can lead to feelings of stress and worry, and some women may also experience a loss of confidence. 

Symptoms Related to Sexual Function

As women enter menopause, they may experience changes in their sexual function. One of the most common problems is the genitourinary syndrome of menopause (GSM), which is caused by decreased estrogen production. This can lead to vulvovaginal atrophy or the thinning and inflammation of the vaginal walls. Other symptoms include vaginal dryness, itching, and dyspareunia or pain during intercourse.

woman with palm on her head

Why Do We Have So Many Symptoms?

It all comes down to hormones. Women have estrogen receptors all over their bodies and, when levels of this hormone start to decline during menopause, we can experience a whole host of physical and mental symptoms. Other hormones like testosterone, progesterone, and cortisol can also become out of balance during menopause, further exacerbating symptoms.

One of the best places to start is tracking your symptoms. When we do this, we can identify the category they fall into: psychological, physical, or vasomotor. From there, you can then look at the different solutions and options you have to help abate the symptoms.  

Stage #3: Postmenopause 

As women, our hormones constantly change, impacting our bodies in various ways. For example, during our 40s and 50s, our hormone levels start to decline, leading to changes in our cardiovascular system, bones, and metabolism. This can make us more susceptible to osteoporosis, insulin resistance, and cardiovascular disease. 

Additionally, these changes can also cause psychological effects that have an impact on how we feel and take care of ourselves. Some symptoms can result from long-term estrogen deficiency and unhealthy lifestyle choices. One example is bone loss, which is a common symptom of menopause. Estrogen helps keep our bones strong, so we risk developing osteoporosis and fragility fractures when levels start to decline.

Cardiovascular disease is another potential complication of menopause. Lipid profiles worsen, weight increases, as does the risk for myocardial infarction and thromboembolic events. Hair, muscle, and skin issues are also common during menopause. The hair thins, and the skin becomes drier and rougher. We also lose lean mass and muscle tone, increasing fat mass. At the same time, the genitourinary syndrome of menopause can also cause dryness, dyspareunia, pelvic organ prolapse, incontinence issues, and UTIs.

women dining together

Top Tips on Owning Your Menopause

Now that you understand what menopause is, here are a few tips to start owning your menopause. One word of wisdom from someone who is going through it and specialises in menopause wellness: don’t fall into the trap of thinking that this is not for you, or that you are too young to think about it. The earlier you can get yourself into healthy lifestyle habits, the easier it is to change as you enter perimenopause. I have taken small snippets of each category, just to give you an insight into the small changes you can start making today. 


Food is the key to everything. Certain things may not agree with you anymore, may make you feel bloated, or cause digestive issues and energy levels to drop. There may be unexplained weight gain, too. So, to keep your body from throwing tantrums, try the elimination process. Swap acidic foods for alkaline foods – this really helps with inflammation. 

Trying to limit dairy and spicy foods is a good start. In my experience working with clients, there is no quick fix for this, and it is a very individual process, so give yourself time to explore new habits and monitor symptoms. Protein is essential, although eating it at the right time is equally important. Save protein for breakfast and lunch instead of dinner. Protein creates heat inside your body to be digested, so having it at dinner will create internal digestive heat, leading to hot flashes at bedtime. Not fun for anyone.


Exercising is fantastic, although it’s essential to be mindful of how and when you exercise during menopause. Hitting the gym at night can cause a bad night’s sleep. Focus on strength training and aerobic exercise to boost your heart, lungs, and physical stability. Heart palpitations are also a symptom of menopause, which you can manage with supplements and lifestyle changes. 

Mental Health

The inner hurricane of hormones may leave you feeling anxious, agitated, irritated, depressed, or a ghoulish cocktail of all these emotions. You can combat this by identifying the triggers and learning what solutions are out there to help you put a new menopause action plan together. For example, did you know that serotonin, called ‘the happy hormone’, can be stocked up on by exposing yourself to morning sunlight? This can help you with your sleep and improve your mood.


Menopause can cause cracks in social and workplace relationships. It’s essential to allow yourself to feel what you’re feeling. You may consider having an intimate conversation with your loved ones about how they can be present for you and support you. Consider requesting special arrangements to be made at the office, should you need them.

Education and Talking Is Key

If you’re experiencing symptoms that are making your life unbearable, and you’ve tried changing your lifestyle habits without any relief, it might be time to look into hormone replacement therapy. This is a topic that definitely warrants its own discussion, but I want to briefly touch on it here. We’ve come a long way since the Women’s Health Initiative published its study on hormone replacement therapy and breast cancer in 2002 – that study caused millions of women to stop taking their hormone therapy overnight. 

woman holding an apple

Top Tips on Preparing for Menopause in Advance

Rome wasn’t built in a day, nor is a woman’s resilience against menopause. This challenging journey can be made easier with preparation. The lifestyle you follow and the possibly unhealthy habits you maintain today can determine how severe your menopause symptoms are in the future. Here’s how you can prepare your mind and body for menopause.

Mental Flexibility

Equip your mind with the mental toughness that menopause can demand. Take another look at how you perceive changes in your life and how much you value your current habits and lifestyle. Start making small steps to introduce healthier lifestyle habits. Give yourself a break, take time out to explore the new changes that are happening, embrace them, and learn how to work with them. 

Adopting Healthy Habits

The body is a fine-tuned machine that becomes even more sensitive to what’s put in it and what’s done with it as it ages. If you love a drink, try reducing how often you treat yourself to one – your liver will thank you. Sweet-toothed readers will want to start weaning themselves off processed foods and sugars, reducing inflammatory markers – your joints will love you for it. 

Your late 20s and 30s are the perfect time to turn new habits into lifelong ones. Be kind to your future self by incorporating fitness and healthy eating into your lifestyle. Of course, you can still have fun, but think about the near future as well.

well-being coach

Make Space for Menopause in Society

Menopause is a natural but often misunderstood process that all women will go through at some point in their lives. For too long, menopause has been shrouded in secrecy, causing many women to feel isolated during this difficult time. However, it does not have to be a taboo topic. By talking openly about menopause with those around you, you can help to break down the barriers of silence and misunderstanding. In addition, sharing information and tips can make it easier for your support system to handle menopausal symptoms.

Sharon James is a women’s health and well-being coach specialising in menopause wellness. Visit www.sharonjamescoaching.com for more information or connect with her via Instagram and Facebook. You can also get on the waitlist for her Menopause Mastery workshops here


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The Seven Day Boiled Egg Diet Challenge

Raise eyebrows.

How much do you enjoy your morning eggs? If you really, really like eggs then the boiled egg diet challenge may appeal to you, particularly if you are looking to shed a few kilos. The boiled egg diet is believed to work by reducing calorie consumption and increasing protein intake, which can support weight loss. Eggs are also a good source of healthy fats, vitamins, and minerals, which can support overall health.

What Is the Boiled Egg Diet?

The boiled egg diet is a weight loss method that involves consuming boiled eggs as the main source of protein while restricting carbohydrates and calories. The diet typically lasts for one to two weeks, during which time you can consume boiled eggs for breakfast, lunch, and dinner, with small amounts of vegetables and fruit allowed as snacks. It is a quick fix for releasing water weight and incorporates a special meal plan.

What is the 14 days boiled egg diet?

The 14-days boiled egg diet is a weight loss plan that focuses on incorporating boiled eggs into your meals for a two-week period. You can consume boiled eggs along with other protein sources like lean meats, fish, and vegetables. High in protein and low in carbohydrates and calories, the 14 days boiled egg diet is believed to help boost metabolism and promote weight loss.

14 Days Egg Diet Plan – Basic Guidelines

Typically, the 14 days boiled egg diet includes eating boiled eggs for breakfast, such as two or three eggs with a side of vegetables. Lunch and dinner can consist of lean proteins like grilled chicken or fish, paired with a serving of vegetables. Snacking is often limited.

14 days Egg Diet – Does it Work?

The 14-days egg diet can lead to short-term weight loss, but long-term effectiveness varies. It’s important to remember that the 14 days Boiled-Egg Diet plan may not be suitable for everyone. It’s always recommended to consult with a healthcare professional or registered dietitian before starting any diet plan.

Sample Menu for 14 days Boiled-Egg Diet plan

Here’s a sample menu for the 14-day boiled-egg diet:

Day 1:

  • Breakfast: 2 hard-boiled eggs, steamed broccoli
  • Lunch: Grilled chicken breast, mixed green salad
  • Snack: 1 piece of fruit
  • Dinner: 2 hard-boiled eggs, steamed asparagus

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Day 2:

  • Breakfast: 2 hard-boiled eggs, spinach salad with cherry tomatoes
  • Lunch: Grilled fish, steamed Brussels sprouts
  • Snack: Greek yogurt
  • Dinner: 2 hard-boiled eggs, roasted cauliflower

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Day 3:

  • Breakfast: 2 hard-boiled eggs, cucumber slices
  • Lunch: Turkey breast, mixed vegetable stir-fry
  • Snack: Nuts

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What is the 10 days boiled egg diet?

The 10-days boiled egg diet is a weight loss plan that involves consuming boiled eggs as the main source of protein for a 10-day period. This diet gained attention when the reality TV celebrity and fitness enthusiast Khloé Kardashian mentioned that she is following a boiled egg diet.

10 Days Egg Diet Plan – Basic Guidelines

If you’re considering a 10-days egg diet plan, here are some basic guidelines to follow:

  1. Include boiled eggs in your meals: Make eggs the main source of protein in your breakfast, lunch, and dinner in your 10-days egg diet plan
  2. Portion control: Watch your portion sizes to manage calorie intake and avoid overeating.
  3. Balanced meals: While following the 10-days egg diet plan, it’s best to pair your eggs with a variety of vegetables, fruits, and whole grains for a well-rounded and nutritious diet.
  4. Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
  5. Avoid processed foods: 10-days egg diet plan is all about clean eating. It’s best to steer clear of processed and high-sugar foods. Stick to natural, whole foods as much as possible. Have a look at our superfoods that will boost your 10-days egg diet plan.
  6. Limit added fats and oils: While eggs are a good source of healthy fats, be mindful of additional fats like butter or cooking oils.
  7. Physical activity: Incorporate regular exercise into your routine to complement your diet and support weight loss.

10 days Egg Diet – Does it Work?

Sample Menu for 10 days Boiled-Egg Diet plan

Here’s a sample menu for a 10-days boiled-egg diet plan to keep you free from processed foods. We have included superfoods, vegan powders, exotic teas and organic foods to add that extra zing to your detox!

Day 1:

  • Breakfast: 2 boiled eggs, mixed greens salad with avocado and cherry tomatoes.
  • Lunch: Quinoa and vegetable stir-fry with tofu.
  • Snack: A handful of mixed nuts and seeds.
  • Dinner: Grilled salmon with steamed broccoli and quinoa.
  • Dessert: The Anti-Inflammatory Cookie

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Day 2:

  • Breakfast: 2 boiled eggs, spinach and mushroom omelette.
  • Lunch: Lentil soup with a side of roasted sweet potatoes.
  • Snack: Fresh fruit salad with chia seeds.
  • Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa.
  • Dessert: Boss Babe Cookie

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Day 3:

  • Breakfast: 2 boiled eggs, overnight oats with almond milk, berries, and a sprinkle of flaxseed.
  • Lunch: Chickpea salad with mixed greens, cucumber, and lemon-tahini dressing.
  • Snack: Carrot sticks with hummus.
  • Dinner: Grilled tofu with a side of steamed asparagus and quinoa.
  • Dessert: Vegan protein smoothie with almond milk, banana, and cacao powder.

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How Does the 7 days Boiled Egg Diet Work?

The seven day boiled egg diet is a low-calorie, high-protein, and low-carbohydrate diet that is believed to work by reducing calorie intake and increasing protein consumption, which can lead to weight loss. The boiled-egg diet typically involves consuming two to four boiled eggs per day, along with a small amount of non-starchy vegetables and some low-carbohydrate fruits. This can result in a very low-calorie intake, which may cause rapid weight loss in the short term but can also slow down metabolism and lead to muscle loss over time. So proceed carefully so as to not overdo this diet.

Eggs are a good source of protein, vitamins, and minerals, and they are low in calories. By consuming boiled eggs as the primary source of protein, dieters can restrict calorie intake without sacrificing essential nutrients. The restricted carbohydrate intake can also cause the body to use stored fat for energy, which can further promote weight loss. The recommended daily intake of protein, carbohydrates, and fat varies based on individual needs and goals, and it is important to consult with a healthcare professional or registered dietician before starting any new diet.

Is the 7 days Boiled Egg Diet Good for You?

Sustainable weight loss requires long-term lifestyle changes, including a balanced diet, regular exercise, and healthy habits. The boiled-egg diet may be effective in promoting short-term weight loss. Additionally, the boiled egg diet may not be suitable for everyone, especially those with certain medical conditions, such as diabetes or heart disease. People who are allergic to eggs or have high cholesterol levels should also avoid this diet. Read on to learn how to get started on this diet plan for weight loss. This diet is only intended to be followed for a few weeks at a time. After that, it’s important to gradually transition back to a regular diet.

7 days Boiled Egg Diet for Weight Loss

The boiled egg diet is a popular short-term diet that is said to promote rapid weight loss. The basic premise of the boiled egg diet is to eat several eggs each day, combined with low-carbohydrate vegetables and healthy fats, to help reduce calories and induce weight loss.

Eggs are a nutrient-dense food that is high in protein, which can help you feel full and reduce your appetite. The boiled egg diet typically restricts carbohydrates, which may lead to a reduction in water weight and a decrease in overall calorie intake.

It’s also important to focus on making healthy lifestyle changes, such as increasing your physical activity and reducing your intake of processed foods and added sugars, to promote long-term weight loss and overall health.

Planning and Starting the 7 days Boiled Egg Diet

Before starting the boiled egg diet, it’s essential to consult a healthcare professional or a registered dietician to ensure that the diet is appropriate for your individual needs and health status. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.

Here are some general tips for planning and starting the boiled egg diet:

Set realistic goals: The boiled egg diet is a short-term diet that is not sustainable for long-term weight loss. It’s essential to set realistic goals and expectations for what you hope to achieve with the diet.

Plan your meals: Plan your meals ahead of time and make sure you have all the necessary ingredients on hand. This will help you avoid impulse eating and ensure that you’re getting all the nutrients you need.

Choose healthy fats: The boiled egg diet typically includes healthy fats such as olive oil, avocado, and nuts. It’s important to choose healthy sources of fat to promote overall health and well-being.

Choose healthy sweeteners: When choosing sweeteners while on a boiled egg diet, opt for natural and healthier options. Consider using organic, a plant-based sweetener with zero calories and a low glycemic index. Alternatively, use small amounts of raw honey or pure maple syrup for added sweetness, as they provide some beneficial nutrients.


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Incorporate low-carbohydrate vegetables: While the boiled egg diet is high in protein, it’s important to also include low-carbohydrate vegetables such as spinach, kale, broccoli, and asparagus. These vegetables provide essential vitamins, minerals, and fibre that are necessary for overall health.

Stay hydrated: Drinking plenty of water or organic teas is essential for overall health and can also help you feel full and reduce your appetite.


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Monitor your progress: Keep track of your weight loss progress and how you’re feeling on the diet. If you experience any negative side effects or don’t see the desired results, consider adjusting your diet or seeking guidance from a healthcare professional or registered dietician.

Foods to Eat and Avoid in the 7 days Boiled Egg Diet

The boiled-egg diet focuses on consuming boiled eggs as the primary source of protein while limiting other foods. Here’s what to eat and avoid while following the boiled-egg diet:

What to Eat:

Boiled eggs: The boiled-egg diet recommends consuming two to four boiled eggs per day. Boiled eggs are a good source of high-quality protein, vitamins, and minerals.

Non-starchy vegetables: The diet allows for a small amount of non-starchy vegetables, such as spinach, broccoli, cauliflower, asparagus, and zucchini. These vegetables are low in calories and high in fibre and nutrients.

Low-carbohydrate fruits: The boiled egg diet allows for a small amount of low-carbohydrate fruits, such as grapefruit, berries, and apples.

Water: Staying hydrated is important while following the boiled egg diet. Drink at least eight glasses of water per day.

What to Avoid:

Grains and starches: The boiled-egg diet restricts the consumption of grains and starches, such as bread, pasta, rice, and potatoes.

High-carbohydrate fruits: The diet restricts the consumption of high-carbohydrate fruits, such as bananas, mangoes, and pineapples.

Sugary foods: The boiled-egg diet restricts the consumption of sugary foods, such as candy, soda, and baked goods.

Processed foods: The diet restricts the consumption of fast food.

A Sample Menu for the 7 Day Boiled-Egg Diet

Here is a sample 7-day menu for the boiled-egg diet:

Other Versions of the Egg Diet

The boiled-egg diet is just one version of the many egg-based diets that have become popular in recent years. Here are a few other versions of the egg diet:

Egg and Grapefruit Diet: This diet combines boiled eggs with grapefruit to create a low-calorie and low-carbohydrate meal plan. The theory behind this diet is that the combination of eggs and grapefruit helps to increase weight loss.

Egg Keto Diet: This diet involves consuming only eggs, cheese, and butter for several days to induce ketosis and promote rapid weight loss. It’s a highly restrictive diet that’s typically used by people following the ketogenic diet.

The 3-Day Egg Diet: This diet involves eating only eggs and low-carbohydrate vegetables for three days. It’s a short-term diet plan that’s designed to jump-start weight loss.

The Egg and Apple Diet: This diet involves eating only boiled eggs and apples for several days. The theory behind this diet is that the combination of high protein and fibre helps to increase weight loss.

A Final Word on the 7 days Boiled Egg Diet

While the boiled egg diet can be fun and also challenging at the same time, it can get you away from excessive sugar and processed foods. It can also help people shed unwanted pounds in a limited amount of time. If done in moderation, along with an egg diet meal plan, and followed strictly only for the recommended number of days, the boiled egg diet is quite effective.

If you choose to shake things up and try the 7-day boiled egg challenge, keep in mind that this is a short-term solution. In the long run, it is essential to eat a balanced diet and incorporate regular physical activity into your routine to achieve and maintain a healthy weight. A combination of resistance training and cardiovascular exercise is beneficial for improving body composition, overall fitness, and mental health.

If you have a history of disordered eating then you must proceed with caution. If you’re struggling to lose weight or make healthy changes to your diet, consider working with a registered dietician or a healthcare professional who can provide individualised guidance and support. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional advice, diagnosis, or treatment. To the extent that this article features the advice of physicians, medical practitioners, or industry experts, the views expressed are the views of the cited expert and do not necessarily represent the views of Gaggler.


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