Shownotes
ADHD Coach Katherine Sanders ADHD Coach Katherine Sanders (AACG)
Welcome back to "Powerful Possibilities: ADHD Through Every Stage," with your host and friend, Coach Katherine. This week, we're wrapping up our enlightening series on the journey of women with ADHD - from childhood through to the transformative stages of perimenopause and menopause.
In this episode, we dive deep into the challenges and strategies for navigating ADHD during these significant life changes. Join us as we discuss the latest research on hormonal shifts, explore non-medication management strategies, and share personal insights into making this journey one of empowerment and growth.
What You'll Learn:
- The direct link between estrogen, dopamine, and ADHD symptoms.
- Insights into hormone replacement therapy (HRT) and its complexities.
- Practical strategies beyond medication to manage perimenopause and menopause symptoms with ADHD.
- The importance of diet, exercise, sleep, and mindfulness in navigating these changes.
- The role of therapy and coaching in supporting women through this transition.
If you're navigating the complex waters of ADHD and menopause, know that you're not alone. Join the conversation by sharing your experiences and strategies in the comments or on our social media pages. Don't forget to subscribe for more insights and support on your ADHD journey.
For more resources and to connect with Coach Katherine, visit https://lightbulbadhd.com
Next Week: We're shifting gears to explore ADHD's impact on executive functions in both personal and professional settings. Stay tuned for practical advice and expert insights to manage day-to-day life with ADHD.
Thank you for tuning in to "Powerful Possibilities." Remember, with the right guidance, the possibilities truly are powerful and endless. Until next time, take care and embrace your journey with kindness and courage.
Connect with Katherine here:
Resources Mentioned:
Dr Kathleen Nadeau: Still Distracted After all These Years https://amzn.eu/d/6KBTAr6
ADHD and Menopause: surviving the hormonal apocalypse - Previous Episode
Fitness Coaches:
Elspeth Alexandra (@elspethalexa)Instagram · elspethalexa1.9K+ followers
Carly | Strength & Wellness Coach | Dietitian ...Instagram · thestrongbonescoach2K+ followers
HeyMomma_Cam - Menopause Health & Fitness CoachInstagram · heymomma_cam2.5K+ followers
Your free 14 day Menopause journal: https://www.subscribepage.com/w9b2a1
& why it is useful (Pennebaker Protocol).
Pennebaker Journalling protocol https://www.va.gov/WHOLEHEALTHLIBRARY/docs/Therapeutic-Journaling.pdf
Melissa Orlov - ADHD & Marriage: https://www.adhdmarriage.com/
ADDA Women over 50 group: https://add.org/virtual-peer-support-group-women-50/
PMDD and ADHD/autism - This is a SERIOUS risk to health that is not really known widely enough yet. https://www.additudemag.com/pmdd-autism-adhd/#:~:text=PMDD%20disproportionately%20affects%20people%20with%20ADHD%20and%20autism%2C%20with%20up,though%20there%20are%20various%20theories.
https://chesapeakeadd.com/home/education-and-training/articles/hormones-and-adhd-in-women/
de Jong M, Wynchank DSMR, van Andel E, Beekman ATF, Kooij JJS. Female-specific pharmacotherapy in ADHD: premenstrual adjustment of psychostimulant dosage. Front Psychiatry. 2023 Dec 13;14:1306194. doi: 10.3389/fpsyt.2023.1306194. PMID: 38152361; PMCID: PMC10751335.
Shieh A, Karlamangla AS, Karvonen-Guttierez CA, Greendale GA. Menopause-Related Changes in Body Composition Are Associated With Subsequent Bone Mineral Density and Fractures: Study of Women's Health Across the Nation. J Bone Miner Res. 2023 Mar;38(3):395-402. doi: 10.1002/jbmr.4759. Epub 2023 Jan 17. PMID: 36542065; PMCID: PMC10023299.
Yelland S, Steenson S, Creedon A, Stanner S. The role of diet in managing menopausal symptoms: A narrative review. Nutr Bull. 2023 Mar;48(1):43-65. doi: 10.1111/nbu.12607. Epub 2023 Feb 15. PMID: 36792552.
Pines, "Midlife ADHD in women: any relevance to menopause?", Climacteric, Link
Leranth C, Roth RH, Elsworth JD, Naftolin F, Horvath TL, Redmond DE Jr. Estrogen is essential for maintaining nigrostriatal dopamine neurons in primates: implications for Parkinson's disease and memory. J Neurosci. 2000 Dec 1;20(23):8604-9. doi: 10.1523/JNEUROSCI.20-23-08604.2000. PMID: 11102464; PMCID: PMC6773080.
Conde DM, Verdade RC, Valadares ALR, Mella LFB, Pedro AO, Costa-Paiva L. Menopause and cognitive impairment: A narrative review of current knowledge. World J Psychiatry. 2021 Aug 19;11(8):412-428. doi: 10.5498/wjp.v11.i8.412. PMID: 34513605; PMCID: PMC8394691.
Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas). 2019 Oct 1;55(10):668. doi: 10.3390/medicina55100668. PMID: 31581598; PMCID: PMC6843314.
Miller VM, Naftolin F, Asthana S, Black DM, Brinton EA, Budoff MJ, Cedars MI, Dowling NM, Gleason CE, Hodis HN, Jayachandran M, Kantarci K, Lobo RA, Manson JE, Pal L, Santoro NF, Taylor HS, Harman SM. The Kronos Early Estrogen Prevention Study (KEEPS): what have we learned? Menopause. 2019 Sep;26(9):1071-1084. doi: 10.1097/GME.0000000000001326. PMID: 31453973; PMCID: PMC6738629.
Martel MM, Klump K, Nigg JT, Breedlove SM, Sisk CL. Potential hormonal mechanisms of attention-deficit/hyperactivity disorder and major depressive disorder: a new perspective. Horm Behav. 2009 Apr;55(4):465-79. doi: 10.1016/j.yhbeh.2009.02.004. Epub 2009 Mar 2. PMID: 19265696; PMCID: PMC3616481.
Saleh RNM, Hornberger M, Ritchie CW, Minihane AM. Hormone replacement therapy is associated with improved cognition and larger brain volumes in at-risk APOE4 women: results from the European Prevention of Alzheimer's Disease (EPAD) cohort. Alzheimers Res Ther. 2023 Jan 9;15(1):10. doi: 10.1186/s13195-022-01121-5. PMID: 36624497; PMCID: PMC9830747.
Maki PM. Critical window hypothesis of hormone therapy and cognition: a scientific update on clinical studies. Menopause. 2013 Jun;20(6):695-709. doi: 10.1097/GME.0b013e3182960cf8. PMID: 23715379; PMCID: PMC3780981.
E. Antoniou, N. Rigas, Eirini Orovou, Alexandros Papatrechas, Angeliki Sarella, "ADHD Symptoms in Females of Childhood, Adolescent, Reproductive and Menopause Period", Medical Science Monitor, Link
Pamela S Smith, "Menopause, Amino Acids, Nutritional and Neurotransmitter Influences on ADD/ADHD", Book Chapter
C. Epperson, S. Shanmugan, Deborah R. Kim, Sarah B. Mathews, K. Czarkowski, J. Bradley, D. Appleby, Cláudia Iannelli, M. Sammel, T. Brown, "New onset executive function difficulties at menopause: a possible role for lisdexamfetamine", Psychopharmacology, Link
Bettina Camara, C. Padoin, Blanca Bolea, "Relationship between sex hormones, reproductive stages and ADHD: a systematic review", Archives of Women's Mental Health, Link
Roger A. Lobo, "The 2022 hormone therapy position statement of The North American Menopause Society", Menopause, Link
[Author not listed], "The 2020 genitourinary syndrome of menopause position statement of The North American Menopause Society", Menopause, Link
Zec RF, Trivedi MA. The effects of estrogen replacement therapy on neuropsychological functioning in postmenopausal women with and without dementia: a critical and theoretical review. Neuropsychol Rev. 2002 Jun;12(2):65-109. doi: 10.1023/a:1016880127635. PMID: 12371603.
Transcripts
Welcome back.
2
:My friend.
3
:It is.
4
:ADHD.
5
:Powerful possibilities and I am your
host and friend Coach Katherine.
6
:It is wonderful to be back with you after.
7
:The cold hit.
8
:Our entire household and this
time last week, I could not talk.
9
:So I'm really happy to be back.
10
:This week we are exploring.
11
:Fresh information for us about ADHD
and perimenopause and menopause.
12
:It's the end of a series of four
podcasts, looking at the kind of
13
:journey from childhood through puberty.
14
:through teens through.
15
:Pregnancy and child
birth into perimenopause.
16
:And this week I'm also sharing.
17
:My very first guest episode with the.
18
:Wonderful.
19
:Dr.
20
:Kathleen Nadeau Who wrote
21
:still distracted after all these years.
22
:And if you buy any book about ADHD,
That is the one that I would recommend
23
:for men and women, for people of any
ages still distracted after all these
24
:years is a really fantastic book.
25
:That explores the impact of ADHD.
26
:As we get older.
27
:And I thought it would be lovely
to round off this little series.
28
:With an interview with somebody who
I've looked up to for years and who
29
:was at the forefront of research.
30
:On the impact of ADHD and women.
31
:At the time when it wasn't
even widely accepted that.
32
:The girls and women could have ADHD.
33
:So this week, we're going to focus
on perimenopause and menopause,
34
:and I will include a link to the
last episode I did about menopause.
35
:Because I think it's something
that bears repeating.
36
:There's a lot of talk about
HRT and about medication.
37
:But not all of us can take HRT and not
all of us are able to access medication.
38
:And supplies of both
have been unpredictable.
39
:I think it's worth exploring
what other aspects can we control
40
:or influence in our lives?
41
:That will improve how we feel
during menopause and perimenopause.
42
:But also acknowledging that.
43
:Scientists are doing research now
that shows the impact on our brain
44
:of our changing hormonal landscape.
45
:And I was shocked.
46
:How much dopamine production disappears.
47
:As our estrogen declines.
48
:And there's some research showing
that if you don't introduce HRT or
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:exogenous hormones within a year of
the menopause actually starting, which
50
:is one year after your last period.
51
:Within two or three years.
52
:Up to half of your estrogen
production cells, which are
53
:faked your dopamine have gone.
54
:They're not coming back on.
55
:So even if you start.
56
:HRT later It's not going to be the same.
57
:We often think of perimenopause as
something that happens in your forties,
58
:but it can start to read it's head in
the thirties, which is why a lot of
59
:women in their thirties are recognizing
that there may be not coping with
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:day-to-day life in the same way as
they were they might notice that
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:their periods are more unpredictable.
62
:There may be a bit heavier.
63
:And a lot of us put things like that.
64
:down to stress because
you're likely to be working.
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:You may have other responsibilities.
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:You may have a family to care for.
67
:And it's easy to shrug your shoulders
and say, oh I'm getting older and one of
68
:the main reasons that I've spent so long
focusing on the journey of women with
69
:ADHD is because we do have the additional
challenge of fluctuating hormones.
70
:Which our brothers with ADHD.
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:do not have to deal with.
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:And it makes life extra
challenging for us.
73
:Let's be honest because we know
now that estrogen production is
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:directly connected to dopamine.
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:And that's why many of us find that
in that week or two before our period.
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:Our medication just doesn't work so well.
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:It's not that the medication
doesn't work so well.
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:Our need for extra dopamine our
need for extra medication increases
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:because we have lower dopamine.
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:And in a recent studies that I will
include links to in the show notes.
81
:That confirm that.
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:Increasing our medication
temporarily in the.
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:Luteal phase.
84
:Can improve our day-to-day
lives, our experience of
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:managing our executive functions.
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:Our disability because
ADHD is a disability.
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:From most people, at
least some of the time.
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:And.
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:When you go into menopause,
the question is, what do we do?
90
:Do we increase our
medication consistently?
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:Do we try and use hormone
replacement therapy.
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:And what if we can't access
one or the other of those.
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:There are conflicting studies.
94
:Showing HRT, either benefiting.
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:Long-term brain health.
96
:Avoiding dementia and risks like that.
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:And then there are a couple of other
studies which appear to show the opposite.
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:And suggest that taking HRT.
99
:Can make your risk of dementia rise.
100
:This isn't that kind of to podcast.
101
:We're only going to talk
about HRT and ADHD.
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:But that's a conversation you need
to have with your doctor with a
103
:qualified medical professional.
104
:And I would be very careful to
check who you're talking to.
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:When you are.
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:Assessing the risk and benefit of
HRT just as you would with the risks
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:and benefits of ADHD medication.
108
:The other thing to bear in mind
is that with hormone replacement
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:therapy, unless you have had.
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:a hysterectomy you will still have
your womb, your uterus and ovaries.
111
:And there's a good reason to keep
your ovaries because they do appear
112
:to have a protective, beneficial
effect, even past menopause.
113
:But if you have your uterus and
ovaries, you will need to take
114
:progesterone as well as estrogen.
115
:And that balance can take
some time to get right.
116
:And you might need a different
kind of progesterone.
117
:bear in mind it's not a simple
takes a prescription and
118
:off you go into the sunset.
119
:You might need to make
adjustments as you go along.
120
:And the different kinds of
HR T whether that's a gel.
121
:Patch tablet.
122
:These can also have an effect
on how you're absorbing it.
123
:What the side effects are and
whether it suits you or not.
124
:But at the moment, there isn't
any research I could find.
125
:Directly looking at the impact of hormone
replacement therapy on ADHD medication.
126
:And I did spend quite
a bit of time looking.
127
:There's.
128
:It's very difficult.
129
:To get funding for that type of very
specific research and it can take time.
130
:Wherever you decide to do the most
important thing is to make sure you're
131
:monitoring and recording, how you feel.
132
:Where the side effects are.
133
:You've got somebody keeping an eye on your
blood pressure and your overall health.
134
:Because I do know that anecdotally,
lots of women with ADHD who try
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:hormone replacement therapy report.
136
:And to begin with until things are.
137
:Settle down.
138
:They can have more experience of
mood swings and that tracks for
139
:me because of the sensitivity.
140
:That we seem to have towards.
141
:Average levels of hormones.
142
:During a regular cycle.
143
:One of the reasons I mentioned Dr.
144
:Nadeau at the start is because her
book still distracted after all
145
:these years includes an acronym.
146
:MENDSS which I have decided is going
to be the cornerstone of my life going
147
:forward, but also includes things are
beneficial for us when we're going
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:through perimenopause and menopause.
149
:The simple interventions
are not the easy ones.
150
:It may feel.
151
:Too simple.
152
:To say something like improving
your sleep can help your.
153
:Experience of menopause.
154
:But that's because it's
not easy and upfront.
155
:I'm going to see these things
are simple, but they're not
156
:always easy or straightforward.
157
:And some of that is down to the physical
side effects of peri-menopause and ADHD.
158
:And some of that is down to
our unique circumstances and
159
:privilege or lack of privilege.
160
:The elements of MENDSS, which
are relevant for us here.
161
:are things like diet.
162
:And.
163
:Particularly looking at protein.
164
:And omega three.
165
:Fatty acids.
166
:And we know that.
167
:The right amount of omega three can help
with cognition, with your thinking,
168
:as well as your emotional regulation.
169
:But we also know that.
170
:As we get older, as we're busy,
we tend to drop off a little bit.
171
:on the focus on.
172
:Making sure we get plenty of
fruit, vegetables, protein,
173
:and a more balanced diet.
174
:So it doesn't need to be extreme.
175
:But focusing on that type
of basic whole food diet.
176
:When possible.
177
:Can make a real difference to
how you experience menopause.
178
:And this is particularly important
in the context of privilege.
179
:Because there are ways
to make that easier.
180
:And.
181
:There are ways to make that cheaper.
182
:The ways to make it convenient
are not always the most cheap.
183
:Or easy to access.
184
:And so your unique circumstance
and constellation of factors.
185
:will come into how you approach
things like changing your diet.
186
:But I would say that it is the most
impactful thing you can do apart
187
:from the next one, which is exercise.
188
:Yes again, exercise.
189
:In perimenopause and
menopause, it's different.
190
:We're not aiming for extremely
intense aerobic exercise.
191
:We're not aiming for the
same type of program.
192
:It's more an emphasis on.
193
:Building up your muscles.
194
:Because that will counteract both the.
195
:Perceived to decline in
your And your metabolism.
196
:It also means you're reducing
your risk of osteoporosis.
197
:And the more muscle you have the.
198
:Generally better, your body works.
199
:So in perimenopause and menopause,
It would be wise to move
200
:away from focusing on cardio.
201
:On its own.
202
:Making sure that you have at least two
to three sessions of weight bearing
203
:resistance exercise every week.
204
:And I will include links to two coaches.
205
:I know online in the UK and
one in the states who are
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:particularly relevant in this area.
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:They are just people.
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:I know who I respect.
209
:There's nothing beyond it.
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:This isn't diary of a CEO.
211
:And the reason you want to include
some aerobic exercise is because
212
:it's very good for your brain,
for your executive functions.
213
:So while resistance exercises.
214
:Magnificent for your body
and for your longterm health.
215
:The aerobic exercise helps your
brain to stay healthy and active.
216
:And combining both of them.
217
:Is wonderful.
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:There was a controversy this
week with someone taking issue.
219
:On one of these elastic band,
bungee type of exercise classes.
220
:And berating women for doing anything
rather than taking action in the gym.
221
:Personally, I think it looks wonderful
because the most important thing about
222
:exercise is what it does for your mood.
223
:And anyone who's gone through
perimenopause and menopause
224
:will tell you your mood.
225
:will be volatile.
226
:It's almost like you're going
through puberty at the other end.
227
:And of course the other thing
that changes as we go through
228
:puberty is our ability to sleep.
229
:We might.
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:We might have been children who resisted
sleep and then sleep all the time.
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:And perimenopause and menopause
are sleep changes again.
232
:Our need for sleep may decrease
slightly, but our ability to get
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:a good sleep changes radically.
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:Now f or me, this is the hardest one
personally, because my ADHD brain
235
:wakes up about four in the morning.
236
:And if my sleep is disturbed,
for instance, if I'm too hot
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:and I'm very uncomfortable.
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:If my brain wakes up at that point, then.
239
:It's very difficult for
me to get back to sleep.
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:I'm just going to get up and start work.
241
:If that's you.
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:We need to think about
moving bed team further back.
243
:And sleep is so important
for your mental health.
244
:For your physical brain health.
245
:The way that our brains are cleaned.
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:At night.
247
:I will include links to some wonderful
studies I've been looking at about how
248
:important it is to get that sleep for
your long-term brain health but also
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:emotionally, we need to feel rested.
250
:We need to feel recovered.
251
:And I think the hardest thing for
lots of people in perimenopause
252
:and menopause is that.
253
:Exactly the moment you need more sleep.
254
:And more rest.
255
:Your body decides?
256
:Nope.
257
:We're going to wake up at a hot sweat.
258
:We are going to have leg cramps.
259
:We are going to be constantly
aching, and your joints is
260
:connected to your menopause and.
261
:The lack of estrogen as well.
262
:And obviously the.
263
:The things that we can do
about that are limited.
264
:Medication in this instance,
doesn't really help because
265
:it just makes you unconscious.
266
:The physiological process of sleep.
267
:Isn't the one that you experience
when you're taking sleeping tablets.
268
:As far as possible, we want to front load
success with sleep and that includes.
269
:Making sure we are away from electronics?
270
:Making sure that we go
to bed at the same time.
271
:Crucially get up at the same time
every day and ideally see daylight
272
:as quickly as possible for me that.
273
:7:00 AM start every day of the week.
274
:with when it's not pouring rain,
a coffee outside with my dogs.
275
:And that does seem to help quite a lot.
276
:But the next step for me is making sure
that I am getting to bed early enough.
277
:And I'm actually trialing one
of these phone safes, where
278
:you lock your phone away.
279
:So you can't touch it.
280
:Because for me, it's not.
281
:Emotionally I'm connected
to it, but it's a habit.
282
:The picking up the scrolling is a habit.
283
:So I'm changing that I will
let you know how that goes.
284
:But see what works for you and identify
if you can where are the things that
285
:are getting between you and sleep.
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:' cause I feel like that is
the foundation for everything
287
:else that we're trying to do.
288
:And of course.
289
:A bit of mindfulness.
290
:A bit of presence.
291
:A bit of being mindful
in the present moment.
292
:Moving mindfulness.
293
:These are all very helpful because
they reduce our levels of stressour
294
:cortisol response goes down.
295
:And.
296
:Again, We experience higher levels
of stress, physical stress during
297
:perimenopause and menopause.
298
:Which has a significant health impact.
299
:And can mess up your sleep.
300
:So it's almost like this wonderful
wheel of things that can go
301
:wrong, but also things that are.
302
:Potentially within our power to make
changes in one element at a time.
303
:And I wanted to talk a
little bit today about.
304
:Therapy and coaching during
perimenopause and menopause.
305
:If you have ADHD.
306
:CBT cognitive behavioral
therapy, high school.
307
:A very negative reputation at
the moment, among many people and
308
:the ADHD and autism community.
309
:I can understand why.
310
:Because there are some elements of it,
which are not particularly friendly
311
:to our way of seeing the world and.
312
:The basis is what you think.
313
:It influences your behavior.
314
:And.
315
:They're asking us to change our
thoughts to change our behavior.
316
:For many people with autism and ADHD.
317
:We feel things in our bodies.
318
:And then we experienced a
thought and the emotion.
319
:And the sensation comes
before the thought.
320
:And then asking us to change
our thinking or a thought.
321
:Either it doesn't connect, it doesn't
work for us, or it feels like it's an
322
:invalidation of what we're experiencing.
323
:So that is one of the reasons
why some people find CBT.
324
:To be unhelpful.
325
:However, I would say that Sensitive
an experienced CBT practitioner.
326
:With enough information about ADHD.
327
:Perhaps they also have ADHD or autism.
328
:Can offer a really well structured plan.
329
:For dealing with the practical
implications of ADHD and Dr.
330
:Susan Young, who I've mentioned before.
331
:Has written a lot about
how to CBT, practically and
332
:sensitively for people with ADHD.
333
:But you might want to explore something
like DBT, which is an offshoot of CBT.
334
:Or even acceptance and commitment
therapy, which is again, A
335
:different form of therapy.
336
:But how are those related to coaching?
337
:So ADHD coaching is very much
focused on making positive changes.
338
:And I don't mean positive as in the
smiley hearts and flowers type of.
339
:Toxic positivity.
340
:In the practical sense.
341
:It's about moving forward.
342
:And it operates from a position
of all things being well.
343
:And although it may not feel like
it perimenopause and menopause
344
:are normal stages of life.
345
:Where we're experiencing problems that
could be supported by changes that we
346
:maybe struggled to make on our own.
347
:ADHD coaching can help
you to meet those changes.
348
:But in a way it works for you.
349
:And it's very personalized.
350
:Therapy would be looking at be looking
at something like your limiting beliefs
351
:and your negative thought patterns.
352
:And there are elements of that
was in ADHD coaching because we do
353
:have to recognize when they pop up.
354
:And one of my jobs is to catch that story.
355
:That belief for you.
356
:I don't change it.
357
:That's the job of yourself.
358
:And therapy.
359
:With ADHD coaching.
360
:We have an element of that.
361
:Where it's impacting things like
managing your routine about going to bed.
362
:Is there something getting in
your way of going to bed on time?
363
:If it's a therapeutic issue, then we pass
that back to a therapist or counselor.
364
:But if it's a.
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:Simple one where we can have a look at it.
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:Identify what's in your way.
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:And then come up with a more joyful.
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:Possible alternative.
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:That's a coaching process.
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:And I do think there's a great
value in having a partner.
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:in an ADHD.
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:Coach.
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:Because.
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:It's an equal relationship.
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:I I'm somebody who's studied it a
lot, but I'm just a human being.
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:And
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:Ethical guidelines and boundaries
aside I'm a partner, not a leader.
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:The benefits of ADHD coaching.
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:And that partnership is that
you have a companion while you.
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:You go through these changes.
381
:And they can allow you to reflect.
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:On what's happening and you will
have insights that you may be don't
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:have time for in day to day life.
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:And one of our jobs is to
give you that space and time.
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:To identify things.
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:Your brain is recognizing, but you
don't have the opportunity to ponder.
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:And to adjust.
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:And of course.
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:Another benefit of having a
coaching partner is we can
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:support you to self-compassion.
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:And those sort of practical self care.
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:Practices.
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:in place.
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:And it's difficult without a partner.
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:who gives you that time and space.
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:And who gives you that
focus and attention?
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:That.
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:Unquestioning acceptance and support.
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:To process a lot of the emotional changes.
400
:And it allows you to build up the
self-compassion because somebody else is
401
:going to model that compassion for you.
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:And then you will start to
recognize it when you're using
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:those words and those ideas.
404
:With yourself.
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:And that is.
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:Incredibly powerful.
407
:Because very often.
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:By the time you're in
perimenopause and menopause.
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:You are the person who's
doing that for other people.
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:There may not be much space for it.
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:With others.
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:If you have friends.
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:Who are wonderful and accepting.
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:There lately to be just as busy.
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:As you are the thinly spread jam
in the middle of the sandwich.
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:And a coach allows you to
have, and hold that space.
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:At the same time, if
things are going well.
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:It doesn't feel like you need to
drag something up to be fixed.
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:Because coaching assumes
that you are already whole.
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:And capable and creative and resourceful.
421
:And our job is to.
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:Hold that mirror up and reflect all the
good, amazing stuff that we see back.
423
:So you can identify it to.
424
:Building and self-compassion
does take practice, but it is.
425
:So powerful.
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:When it comes to.
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:Accepting and moving through
this next stage of life.
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:I used a phrase earlier today.
429
:Embracing your crone energy.
430
:There's a lot of talk about main
character energy, but if you've ever
431
:heard of the mother maiden crone
idea, All of the stages of womanhood.
432
:When you enter menopause, you are
officially in your crone era but there's
433
:a freedom and that power there, which is
so different from any other state in life.
434
:And to allow yourself to embrace that.
435
:Gently with compassion as you transition
from the mother into the crone.
436
:Can be a challenge.
437
:And that's a good reason to have
either a social support network
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:friends who had at the same point
or someone like a thinking partner.
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:A coach, a counselor or someone.
440
:Who can accompany you and allow you to.
441
:Decide what that looks like for you.
442
:But when do you look
for professional help?
443
:Personally, I think you need
to make friends with your GP.
444
:If you have a gynaecoloist in the states.
445
:Make sure you have someone who
acknowledges the reality of the
446
:challenges of menopause and that
these are avoidable for lots of women.
447
:Who doesn't just tell you
to go away and lose weight.
448
:The same in the UK.
449
:If your GP just told you to
go away and go on a diet.
450
:And it doesn't check your thyroid,
your iron levels, your blood pressure.
451
:These things.
452
:Find someone who does.
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:And I'm aware that in the
context of the health service
454
:in the UK, that is not easy.
455
:I'm not bashing doctors.
456
:They're all facing a very difficult time.
457
:but you don't have to suffer.
458
:And if your mood is persistently low, if
you're feeling constantly anxious, if it's
459
:anxiety, that's waking you up at night,
rather than your regular busy ADHD brain.
460
:That is a very good point to
go and speak with your doctor.
461
:Many people have told me that HRT
resolve that anxiety for them.
462
:But it may be that you need
to look at something else.
463
:And that's why it's great to have
a checkup, an mot, if you like.
464
:And if you're looking for
support around exercise around
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:nutrition, any of these things.
466
:Find people who really
know what it's like.
467
:Again, I'll include links below to a few
professionals that I trust and respect.
468
:And remember that you are.
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:The only person who's going to
experience your constellation
470
:of ADHD and menopause symptoms.
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:So if other people have horror
stories, It's awful, but you don't
472
:necessarily have to go through that.
473
:And if you are having a really difficult
time, And things like diet and sleep and
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:nutrition and exercise are beyond you.
475
:Because of your ADHD.
476
:Get that treated first, get that
support first, because very often.
477
:And the same way as
antidepressants allow a.
478
:Person who's experiencing
depression to engage.
479
:And be supported with therapy.
480
:Sometimes we need the ADHD medication
first, so we can make the lifestyle
481
:changes that are essential.
482
:And then it becomes this wonderful circle
of ever improving health and wellbeing.
483
:Although this was a very
short episode today.
484
:I want to flag up the
other menopause episode.
485
:And thank you again for listening.
486
:We're moving on to pastures
new and looking at.
487
:The executive functions more globally.
488
:So things that will affect
your day-to-day life at home
489
:and in work.
490
:And those will begin in April.
491
:After the guest episode with Dr.
492
:Kathleen Nadeau.
493
:So thank you again for listening.
494
:I have put together.
495
:Some resources for you.
496
:Which you can access through
a link in the show notes.
497
:You can also find it through my website.
498
:I'll try to remember to include
it in any posts that I make.
499
:And if you want to know more about ADHD
and coaching, you can always visit my
500
:website, which is light bulb, adhd.com.
501
:Thank you again for being with me today.
502
:I hope that this has given you some hope
that you can make changes, that will make
503
:a difference to how you feel everyday.
504
:I look forward to seeing
you again very soon.
505
:Please get in touch.
506
:If you have any questions
about today's show.
507
:ADHD, or if you've got ideas for what
you want me to talk about in future.
508
:I look forward to being
with you next week.
509
:And in the meantime, until
we meet again, Take care.
