March is for Menopause Matters
March Focus: Menopause Matters, Navigating Change with Confidence
Menopause is a significant phase in a woman's life, affecting half of the population directly and the rest indirectly. With high-profile figures like Davina McCall opening up about their personal experiences, as well as it being discussed in schools and workplaces the conversation around menopause is becoming more mainstream.
The medical definition of being menopausal is when you have not had a period for one year. It occurs when the ovaries no longer produce eggs and, as a result, the levels of hormones called oestrogen, progesterone, and testosterone fall. It usually occurs between 45 and 55 years of age, with the average being 51 though some women experience it earlier. The transitional perimenopause phase occurs beforehand. While it's a natural event, factors like surgery, cancer treatments, and genetic conditions can induce it prematurely.
Despite the challenges, understanding and managing menopause symptoms can lead to a smoother transition. Here are some practical tips to help you through this change:
1. Understand Your Symptoms
Whilst many women sail through menopause without problems, the majority encounter a wide range of symptoms which may not be automatically associated with the menopause. Oestrogen protects the brain, skin, bones, heart, urinary functions, and the genital area so low levels can affect all parts of the body. Common symptoms include hot flushes, night sweats, mood changes, anxiety, sleep disturbances, lethargy, exhaustion, dry eyes, tinnitus, aches and pains and vaginal dryness to name a few. Vaginal dryness is rarely talked about yet can be responsible for a vast array of problems including painful sexual intercourse and urinary tract infections. There are solutions to this.
Symptom checkers are available online and many women find these useful, as well as keeping a diary of symptoms which can help identify patterns and triggers. Tracking symptoms can facilitate more effective management strategies.
2. Discuss Hormone Replacement Therapy (HRT) with your doctor
HRT can be a game-changer for many women, alleviating symptoms by replacing the hormones that are no longer being produced. There has been a lot of misinformation surrounding the use of HRT following a report in 2002 from the Women’s Health Initiative study which said that there were more risks to using HRT than benefits for all women.
A recent review of the data and more research has since found that the benefits of taking HRT outweigh any risks for most women. HRT can also protect bone health and the heart, reducing the risk of osteoporosis, and heart disease, type 2 diabetes, bowel cancer and dementia.
HRT may not be right for everyone, so it is important for women to discuss the risks and benefits with a doctor to make an informed decision based on the personal health profile.
3. Lifestyle Adjustments
Making healthy lifestyle choices can significantly impact the menopause experience:
Diet and nutrition: Incorporate a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in phytoestrogens, such as soybeans, flaxseeds, and berries, may help balance hormones.
Exercise: Regular physical activity is a must as it supports overall health, improves mood, and strengthens bones. As we age it is important to aim for a mix of cardiovascular, strength, and flexibility exercises over a minimum of 150 minutes a week. Getting outside into nature to exercise or move purposefully has been found to have enormous benefits for overall health.
Sleep Hygiene: Creating a calming bedtime routine and a comfortable sleeping environment helps to combat sleep disturbances. Getting early morning light into the eyes outside in the fresh air has been found to help promote quality sleep by letting your body know you need to be awake and active. This resets your circadian rhythm, so you feel sleepy later.
Stress Management: Techniques like mindfulness, yoga, and deep breathing can reduce stress and improve emotional well-being.
Stay Hydrated: Drinking at least 1500 ml water a day can help with dry skin and overall hydration, potentially easing some menopause symptoms.
And of course, cutting out smoking and reducing alcohol.
4. Seek Support
Building a support network of friends, family, and healthcare professionals who understand menopause can provide emotional comfort and practical advice. Consider joining a support group or online forum to share experiences and coping strategies.
Some doctors and health care practitioners do not have adequate training necessary to treat women in perimenopause or menopause, which means that many women are not getting appropriate treatment for the relief of their menopausal symptoms.
5. Educate Yourself and Others
Staying informed about menopause and sharing knowledge can demystify this life stage and foster a more supportive environment for everyone affected. Encourage open discussions in your community and workplace. There are lots of useful resources available for anyone interested in learning more.
6. Monitor Your Health
Regular health check-ups are crucial during menopause. They can help detect and manage risks associated with decreased hormone levels, such as osteoporosis and cardiovascular disease.
Report any vaginal bleeding that occurs after your menstruation has stopped for a year to your doctor.
Menopause is not just about managing symptoms; it's a time of transition, growth, and rediscovery. Hopefully, these tips will help you embrace this phase with confidence, knowing that with the right strategies, you can maintain your health and vitality.
Carrie Cannon - Certified health coach, Registered nurse (UK/Lux)
www.carriecannonhealth.com