Dr Helen Wall, an NHS GP and public health leader with over 25 years of medical experience, shares the personal daily habits that inform her practice. Running an NHS menopause clinic and a dedicated advocate for women’s health, Dr Wall’s insights are a valuable lesson in navigating life’s challenges and prioritising well-being.
Embracing Risk: A GP’s Perspective
My journey as a General Practitioner has profoundly shaped my approach to risk in everyday life. Once a shy child uncomfortable with uncertainty, the demands of the profession have instilled a unique resilience. Constantly tasked with synthesising vast amounts of information, discerning the inconsequential from the potentially harmful, has become an intrinsic part of my identity. The necessity of making rapid, life-altering decisions based on limited information has fostered a greater confidence in managing the broader uncertainties that life presents. I find myself less inclined to dwell on specific decisions, instead becoming adept at weighing potential consequences, which ultimately empowers me in my daily life.
Proactive Health: The Power of Screening
One of the cornerstones of my personal health strategy is an unwavering commitment to preventative screenings. Whether it’s cervical screening, mammograms, or other recommended health checks, I embrace every opportunity for early detection. My personal experience, witnessing the trauma of cancer firsthand – including my mother’s battle with breast cancer – fuels this dedication. Consequently, I undergo an annual mammogram, particularly due to a genetic predisposition. This commitment extends to vaccinations; all my children have received their full childhood immunisation schedules, and I ensure I’m up-to-date with all eligible NHS vaccinations. While I strive for punctuality, I acknowledge the realities of a busy life. I recently found myself a couple of months overdue for my cervical smear, a testament to the fact that life, with its demands of work and family, can sometimes intervene. However, the key is not to postpone these vital checks indefinitely.
Stress Management: The Great Outdoors and a Furry Friend
My most consistent practice, and one I genuinely advocate for, is daily outdoor activity. Even a brief walk, primarily for fresh air and mental clarity rather than strenuous exercise, can be incredibly beneficial. Years of long days spent at a desk have highlighted the physical toll of sedentary work, leading to back and leg pain. A simple 20-minute stroll around the block acts as a pressure release valve, significantly alleviating these discomforts and contributing to better sleep.
Beyond walking, I find solace in nature’s embrace. During warmer months, gardening becomes my primary release. My garden also houses a spacious rabbit hutch, and I often find myself simply sitting with my pet rabbit, finding a moment of quietude amidst the hustle and bustle. My children frequently discover me in the rabbit pen, enjoying a peaceful interlude.
The Transformative Impact of Strength Training
The gym and weight training have become powerful allies in my stress management arsenal. My experience as a menopause specialist has underscored the critical importance of building muscle and bone density as we age. It’s been three years since I recommitted to strength training. I was a regular at the gym in my late teens, but the demands of medical training, including long shifts and night duty, followed by starting a family, led to its discontinuation. It was during perimenopause that I recognised the urgent need to proactively address potential bone and muscle loss, prompting my return to weight training.
Navigating Supplements: A Lesson Learned
The world of supplements presents a significant area of apprehension for many, particularly women in their forties experiencing perimenopause, who can be susceptible to persuasive marketing. I confess, I too fell prey to this. Upon noticing the early signs of perimenopause – disrupted sleep, brain fog, persistent fatigue, and aching joints – I sought ways to feel better. My attempts to obtain Hormone Replacement Therapy (HRT) from my GP were met with hesitation, as I was deemed too young to be seeking such treatment.
In my desperation, I turned to supplements marketed as “hormone balancing.” Despite their promises, I experienced no discernible improvement. Further investigation revealed a concerning lack of robust scientific evidence supporting many of the herbal ingredients. In fact, some of these herbs were found to potentially counteract estrogen activity. While one might expect a doctor to approach this with scientific rigour, my purchasing decisions were driven by the immediate needs of a tired, perimenopausal working mother of three simply trying to cope. Ultimately, I discontinued the supplements, consulted a menopause specialist, commenced HRT, and experienced a remarkable improvement in my well-being.
While I never judge patients for exploring supplements, I cannot endorse them due to the absence of credible medical evidence. Furthermore, the variability in product purity is a significant concern.
Nutritional Choices: Prioritising Colour and Moderation
My approach to nutrition centres on a colourful and balanced diet. A key practice is the deliberate moderation of red meat consumption, owing to its established links with bowel cancer and heart disease. I prioritise chicken and fish, ensuring a daily intake of fruits and vegetables. And yes, I confess, I also indulge in a fair amount of chocolate! Witnessing the health challenges faced by patients on a daily basis as a GP instils a subconscious drive to make the most beneficial dietary choices possible.
The Gym Membership: A Catalyst for Exercise
While a gym membership isn’t a prerequisite for everyone’s health journey, I’ve discovered its necessity for my own consistent exercise routine. Without the structure and commitment of a membership, home weights often languish in the garage, used sporadically before being forgotten. The gym environment, coupled with the investment of a membership, fosters a greater enjoyment of my workouts and allows me to dedicate that time to myself. Without this external structure, my efforts to exercise consistently tend to falter.
Daily Meditation: Cultivating Mindfulness
I incorporate a daily mindfulness practice, typically using an app for about half an hour in the evening. This ritual profoundly influences my outlook, shaping my feelings about both the day that has passed and the one ahead. I’ve observed numerous individuals who have found significant benefit from meditation. A GP colleague, who had previously taken time off work due to stress, initially recommended it to me. A wealth of free guided meditations are available online, and while I personally favour the Headspace app, the specific programme is less important than the act of dedicating that time to oneself. It provides a valuable opportunity to shift one’s mindset.
