Menopause
Menopause – Natural but Challenging!
We know menopause is a natural stage in a woman’s life, another stage along the way but it is not the same for every woman. Let’s look at the main experiences and symptoms and ways to work with them.
Menopause – what is it?
Menopause is technically when a woman has had their last ever period, the average age in the UK is believed to be 51. If a whole year has passed since their last period then she is believed to be officially in menopause.
There is a stage prior to this called the perimenopause. It can start several years before and it is during this stage that women start experiencing symptoms. As a woman gets older and their egg supply declines, the ovaries gradually produce less oestrogen. It is this change in hormone levels that cause the symptoms of menopause.
The final stage is called post menopause.
There are no set ages for the different stages and no set time length. How women experience menopause is as unique as they are.
Symptoms
The most common symptoms are:
- hot flushes,
- night sweats,
- irritability,
- weight gain,
- loss of libido,
- hair thinning,
- broken or reduced amounts of sleep
- anxiety
Other symptoms include, brain fog, mood swings, vaginal dryness and pain during sex, urinary problems, painful joints and itchy skin
I recently saw a list where there were 34 different possible symptoms of menopause. This does not mean that all women will experience all the symptoms. In fact, some will be affected by a handful, some women will glide through menopause largely unaffected and some will find it a most challenging time. Even those that are experiencing the same symptom are not always impacted to the same degree.
Reduce or Manage Symptoms
Speaking to a GP and starting HRT (Hormone Replacement Treatment) can be a good option for some women. Others might want to find more natural or holistic measures to help. There is no right or wrong way to navigate this stage of life, it is a good chance to practise discernment on what feels the best route to take.
Let’s take a look at some of the natural options for some of the symptoms.
Exercise
Regular exercise can ease several of the menopause symptoms. It can help manage any extra weight gain and support the bones through the menopausal changes that can occur.
Exercise can also regulate moods. Choosing a form of exercise that is enjoyable is key to making it a regular activity and form of uplift. Some women like to exercise solo but some find if there is a social aspect it can improve their mood. Doing exercise such as walking, dancing, rock climbing, kayaking or sea swimming with friends or making new ones in a group can be fun as well as beneficial.
Activities such as yoga, tai chi and pilates can help retain physical flexibility, are deeply calming and the breath work eases any irritability and stress.
Avoid Hot Flush Triggers
75 % of women report hot flushes. There is no predicting them and they can be distinctively uncomfortable and sometimes embarrassing at times.
Hot flushes can sometimes worsen when alcohol, caffeine or spicy food is taken. Avoiding any food or drink that triggers a hot flush could lessen the number of hot flushes or reduce the severity.
Improve Sleep
Sleep is often impacted during menopause. There can be trouble going to sleep, waking repeatedly, night sweats or waking early. Poor sleep can impact your ability to concentrate the next day, it can cause irritability and low energy levels and generally lowers your sense of wellbeing.
There are lots of things that you can do to improve your sleep
- develop a relaxing bedtime routine
- drink sleep teas
- have reflexology regularly
- spray a blend including lavender in your sleeping area
- have a weekly sound bath to relax your system
- Do yin yoga or yoga nidra
Manage Anxiety and Mood Swings
As the hormonal shifts occur many women experience mood swings, irritability or anxiety. Some women can find themselves worried about their future roles and opportunities.
Talking to someone about feelings and the symptoms experienced can be very useful. If supportive families or friends are not available then community groups or professional therapists can provide the support.
General things to boost mood and positivity
- Walking in the woods
- Meditating
- Doing something you love
- Exercising
- Bach’s flower remedies
- Aromatherapies
- Spending time with people who lift you up
- Listening to your favourite music
Eat Healthy Food
For some women weight gain occurs during this time. It is a good time to review the food being offered to your body and to make sure you are giving it what it needs for optimal health.
Food choices can also help maintain the calcium levels which will support bones in menopausal women. Milk, yogurt and green leafy vegetables can help maintain calcium levels.
A range of food can also have a role to play in supporting the body as oestrogen levels fall during menopause. This fall in oestrogen levels is believed to cause some of the symptoms such as hot flushes, mood swings and fatigue. Seeing a GP or a nutritionist might be useful generally to help you find foods that imitate oestrogen in the body and support health during menopause. Alternatively there is a lot of good info online available (eg www.naturesbest.co.uk)
Menopause Products
There is a wealth of natural products aimed at helping women through the menopause. Find a knowledgeable and helpful practitioner in a reputable healthcare shop to help you find products that help with your specific menopause issues. A good healthcare shop will have a range of quality, organic, natural products and be able to direct you to the products that are most appropriate for your needs and existing conditions.
For those women who start to have aches and pains there are many products available to help including magnesium sprays, Epsom salt foot soaks, soothing balms and salves, natural supplements and commercial pharmaceutical products.
Some companies such as Holland and Barrett in the UK have a good help and info section on their websites and currently offer a free consultation service.
Menopause - an Ending or Beginning?
Although it is obvious that on a physical level one stage of a woman’s biological life is ending or has ended, what is less obvious is the fact that a new stage is starting. Looking for the positives can help women move through menopause with a little more ease. For many women, menopause can be the start of having time and energy to focus on themselves. It can be an incredibly liberating time where new experiences have time and space to develop and new plans made.
Menopause can be challenging but it is natural and can bring the promise of brand new phase of life.
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