When it comes to the menopause, one word you don’t hear often enough is ‘comfortable’. Hot flushes, night sweats, mood changes and sleep problems? No, thank you. But there are some things you can do to feel good – great, even – during this pivotal time in life.
And who better to share her top tips than Olympic athlete, presenter and author Dame Denise Lewis? Now 52, Dame Denise feels more energised and flexible – partly, she says, thanks to Artron Collagen Extreme, one of the strongest liquid collagen supplements on the market, supporting bone, muscle and joint health, as well as skin, hair and nails.
Here, Dame Denise divulges her advice for feeling your finest during menopause.
1. Work up a sweat
Not surprisingly for someone who built a career on physical fitness, Dame Denise says keeping fit in later life is vital. There’s plenty of evidence to show you’ll not only feel better physically, but the benefits for your sleep and mental health will ensure you feel energised enough to tackle each day as it comes.
Whether it’s hitting the gym, taking a brisk walk outdoors or doing some laps in a local pool, keeping active can look different for everyone. Dame Denise suggests glute activations, stretching, yoga, body-weight circuits and band work as great options for home workouts, advising people to try to see exercise as a time to honour yourself rather than as a chore. ‘Listen to music to motivate yourself, make sure you stay hydrated and wear the correct clothing for comfort and support,’ she adds.
Injury prevention is also key for the gold medallist, who has been using the Artron Collagen supplement for years to support her cartilage and muscles. ‘I find that it really helps me to maintain a regular exercise regime without the need for much downtime,’ she says.
2. Start strong
One exercise type Dame Denise recommends for all women is strength and weight training. ‘I do these in combination with flexibility exercises, and while they might seem like opposites, these workouts are two valuable components to muscular health as you age,’ she explains.
‘It’s increasingly important for women to maintain their muscle mass,’ she adds. ‘As we age, our ability to generate collagen naturally reduces, which can cause stiffness in the joints and slow down muscle recovery time.’ If you’re looking for where to start, Dame Denise suggests working as many of the muscle groups as possible once or twice a week, before gradually challenging yourself to level up your muscle training every four to six weeks.
3. Eat right
Diet is another key factor in feeling your best throughout menopause. Reducing caffeine and alcohol can help ease hot flushes, while foods high in calcium, protein, vitamins D and K, phosphorus and magnesium can also support your bone health. This is important as your oestrogen levels decrease, affecting your bone density.
Artron Collagen Extreme combines 10,000mg of high-quality hydrolysed collagen with a powerful blend of antioxidants, vitamins and minerals, all designed to enhance joint health and improve mobility. Hyaluronic acid, glucosamine, chondroitin, dried maca and more help to alleviate physical discomfort, while vitamins C, D, E, B1, B6 and B12 also help to optimise your overall energy levels and flexibility.
With a sugar-, gluten- and lactose-free recipe, containing no artificial sweeteners or colours, preservatives or pork derivatives, Artron Collagen avoids spiking blood-sugar levels, so works for diabetics as well as those following halal diets.
From £1.31 per day
4. Boost your protein
It’s a goal for many of us, but upping protein intake really is key for supporting our bodies at this time – in fact, menopausal women are recommended to eat 1-2g per kilogram of body weight, more than the standard recommendation of 0.8g per kg. Dame Denise thanks Artron Collagen for keeping her fuller for longer, with the pineapple-flavoured supplement boasting 10g of hydrolysed collagen (a kind of protein). ‘It’s an easy way to get your protein packed in during the morning,’ she says.
5. Make your routine work for you
We see it every new year – bold health and fitness resolutions that don’t last beyond February. The key to making your goals stick is to make them manageable and achievable, whether that’s starting your new gym routine slowly or finding a way to eat more fruit and vegetables that isn’t green smoothies for breakfast every single day.
Dame Denise used to take her supplements in tablet form growing up as a competitive athlete, but the big pills could be difficult to swallow and the number of tablets difficult to keep up with. ‘I take Artron Collagen liquid supplements daily, often in the morning or in the afternoon as part of my workout and body maintenance routine,’ she says, adding: ‘It’s great to see science evolving to offer easy-to-take daily shots. Liquid supplements are more easily digested too, and they’re delicious!’
Save £10 per box* at gold-collagen.com. Also available as part of the 3 for 2 offer at boots.com. T&Cs apply**.
*Until 28 February 2025
**Price per day is based on the subscription, which offers the lowest price available
