Morning Glow Newsletter Vol. 12

Solana
Aug 6, 2025
7 min read

6 August 2025

Why Sleep Quality During Menopause is a Critical Factor in Women’s Heart Health

Sleep disturbances are among the most common symptoms reported during perimenopause and menopause, often due to hormonal fluctuations that affect thermoregulation, mood, and circadian rhythm. Recent research published in the journal Menopause highlights the strong association between poor sleep and increased cardiovascular risk in midlife women.

The study evaluated the American Heart Association’s eight health metrics, diet, physical activity, smoking, sleep, body mass index, blood pressure, cholesterol, and blood glucose, and found that poor sleep was the strongest predictor of future cardiovascular events and all-cause mortality among menopausal participants.

As oestrogen and progesterone levels decline, their protective functions diminish. These hormones influence both sleep regulation and cardiovascular health. Reduced oestrogen may lead to disrupted sleep, increased blood pressure, elevated cholesterol levels, and insulin resistance. Simultaneously, lack of restorative sleep worsens these same risk markers, reinforcing a harmful cycle.

Adequate sleep, generally considered between seven and nine hours per night, supports inflammatory regulation, metabolic balance, and vascular repair. Chronic disruption to this process, particularly in menopausal women, compounds existing cardiovascular risk.

Early menopause (before age 45) or premature ovarian insufficiency (before 40) is associated with even greater risk of heart disease. While hormone replacement therapy (HRT) can be considered for symptom relief and is often effective at improving sleep quality, it is not universally recommended solely for heart protection in women entering menopause at the typical age.

Improving sleep quality during menopause involves both behavioural and environmental strategies:

Establishing a regular sleep schedule promotes circadian rhythm stability and hormone balance.
Morning sunlight exposure supports melatonin production and helps reset the body clock.
Limiting caffeine intake and avoiding daytime naps reduces the likelihood of nighttime wakefulness.
Cooling the sleep environment, particularly in the presence of night sweats, aids the natural drop in core temperature needed to fall asleep.
Balanced nutrition, especially meals that regulate blood sugar, supports more stable sleep cycles.
Regular physical activity, including gentle exercise such as yoga or walking, contributes to both better sleep and overall cardiovascular health.

Women experiencing persistent sleep difficulties during menopause should consider consulting a healthcare professional. HRT, where appropriate, may be used to target both vasomotor symptoms and sleep disruption.

In conclusion, sleep is not a secondary concern during menopause. It is a cornerstone of cardiovascular protection and essential to physical and emotional resilience in midlife and beyond.

— Yara x

Hair Transformations After 40: What Midlife Women Need to Know

Hair naturally undergoes significant changes after the age of 40. Oestrogen and progesterone levels decline during perimenopause and menopause, causing hair to thin, slow its growth, and lose some of its natural sheen. Hair may also become coarser in texture and more prone to breakage.

The pace of hair growth slows gradually. Many women notice that strands shed more visibly, yet may struggle to replace lost volume. Hormonal shifts influence the hair follicle cycle, extending the resting phase and shortening the growing phase. As follicles shrink, the hair shaft narrows and becomes fine or wispy.

Age-related changes, including oxidative stress and reduced blood circulation to the scalp, can compound these effects. Increased inflammation and lower nutrient delivery may further impair hair strength and thickness. Lifestyle factors such as stress, diet, sleep quality and chronic conditions also play a role.

Fortunately, there are practical approaches to support hair health in later life:

Prioritise scalp care: Gentle massage stimulates circulation and nutrient delivery. Use mild, pH-balanced shampoos and conditioners formulated for maturing hair.
Maintain a balanced diet: Ensure ample protein, iron, zinc, B vitamins and omega-3s. These nutrients support follicle health and reduce shedding.
Avoid harsh styling: Heat tools, tight hairstyles and chemical treatments can accelerate breakage. Limit use and choose gentler options.
Consider targeted treatments: Ingredients like mild minoxidil or peptides can promote growth in some cases, under professional guidance.

Regular trims help manage split ends and maintain a tidy appearance, while insulating the ends with nourishing oils or masks supports softness. Above all, realistic expectations and gentle care foster a resilient, manageable mane. Hair can remain vibrant well into midlife with attentive support and modest adjustments that respect the body’s evolving biology.

Japanese Walking: The Simple Midlife Reset You’ve Probably Overlooked

Have you heard of “Japanese walking”? It’s not a workout, a trend, or a TikTok challenge, it’s just walking, done mindfully and with intent. Rooted in centuries of everyday movement across temples, gardens, and shrines, Japanese walking is all about posture, pace, and presence.

The idea is simple: walk tall (crown of your head lifted), soften your knees, land softly with your feet, and breathe as you go. That’s it. No need for Lycra or step targets.

So why does it matter for midlife women? Well, it’s gentler on joints than power walking, improves balance (which women need more of post-45), and helps lower cortisol… hello, calmer nervous system. Some studies even link slow, purposeful walking with better blood pressure and improved sleep.

You can do it anywhere: a park, your hallway, or while walking the dog.

Do it most mornings, ten minutes, no phone, no fuss and come back feeling more human.

What about you?

Do you already walk this way without realising?
Would you try it?
Does slowing down feel hard or helpful?

Drop a comment below. Let’s get moving, but with intention.

Five Supplements for Women Over 40 That Can Make Real Differences to Hair, Skin and Possibly Breast Cancer Risk

As women move into their 40s and beyond, shifts in hormones and metabolism can affect everything from hair strength to skin tone and even cancer risk. These five supplements, backed by research, can help support overall well-being during this stage of life. Where possible, obtaining nutrients through food remains the most effective approach.

1. Vitamin D₃

Vitamin D supports bones, muscles, immunity and cell regulation. Low levels have been linked to increased inflammation, higher rates of telogen effluvium (a type of hair loss), and possibly a higher risk of breast cancer mortality. Supplementation is often needed, especially in countries with limited sunlight exposure.

Tip: Get it from food: – Fatty fish like salmon and sardines, egg yolks, and fortified plant milks are good sources. But sun exposure remains the most reliable natural method.

2. Vitamin E

This fat-soluble antioxidant helps protect skin cells and may support scalp health. While trials haven’t strongly supported high-dose supplements for disease prevention, moderate intake from food appears safe and beneficial.

Tip: Get it from food: – Sunflower seeds, almonds, and spinach are excellent sources of vitamin E.

3. Vitamin C

Essential for collagen formation, vitamin C supports skin firmness, elasticity and healing. It also helps the body absorb iron and acts as a key antioxidant.

Tip: Get it from food: – Bell peppers, kiwi, strawberries, citrus fruits and broccoli are all rich in vitamin C.

4. Zinc

Zinc plays a key role in hair growth, skin repair, and immune response. Deficiency may lead to brittle nails and thinning hair. Supplementation can help if blood levels are low.

Tip: Get it from food: – Pumpkin seeds, chickpeas, lentils and beef are good sources of zinc, especially when paired with vitamin C-rich foods to boost absorption.

5. Selenium

This trace mineral is needed in very small amounts and supports DNA repair and thyroid function. While early studies suggested it might reduce cancer risk, high-dose supplements haven’t shown strong benefit and may be harmful in excess.

Tip: Get it from food: – Just one to two Brazil nuts a day can meet your selenium needs safely.

Final word

Supplements can fill nutritional gaps, but they’re not a shortcut to good health. A varied, mostly plant-based diet with healthy fats, regular movement, and stress management still does the heavy lifting. Always consult a healthcare professional before starting supplements, especially if you’re on medication or managing a condition.

The Unexpected Fruit That May Help Prevent UTIs (And It’s Not Cranberries)

While cranberries have long been associated with urinary tract infection (UTI) prevention, a different fruit is gaining attention for its potential protective effects: kiwi.

Rich in vitamin C, kiwi fruit helps support immune function and may create an internal environment less hospitable to the bacteria commonly responsible for UTIs. By helping to maintain a more acidic urinary pH, vitamin C can interfere with bacterial growth in the bladder and urinary tract.

In addition to its high vitamin C content, kiwi contains antioxidants and small amounts of vitamin E—both of which support the body’s ability to fight infection and reduce inflammation. This is especially useful for women in midlife, when hormonal shifts can increase the risk of recurrent UTIs.

Notably, the skin of the kiwi contains even more fibre and antioxidants than the flesh, and is entirely edible. Including the skin when consuming the fruit may enhance its health benefits further.

Although more direct research is needed to confirm its role in UTI prevention, kiwi can be considered a supportive addition to a balanced diet. Combined with hydration and good hygiene, this often-overlooked fruit may offer an effective and natural defence against recurring infections.

Azelaic Acid: The Unsung Hero of Midlife Skincare

Azelaic acid is quietly earning its place as a key ingredient in modern skincare routines. Known for its gentle yet effective properties, it targets a wide range of common concerns including redness, acne, pigmentation, and uneven texture.

This naturally occurring acid has antibacterial and anti-inflammatory qualities, making it ideal for calming rosacea and treating mild to moderate acne. Unlike more aggressive acids, azelaic acid rarely causes irritation, making it suitable for sensitive or reactive skin types.

It also works to fade post-inflammatory marks and smooth uneven skin tone by slowing down melanin production in targeted areas. This makes it particularly useful for those managing midlife pigmentation changes or dullness.

Often available in 10 to 20 per cent concentrations, it can be used daily and layered with other actives. For women looking to refine and brighten their skin without the risk of over-exfoliation, azelaic acid offers a balanced, well-tolerated solution.

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.