Embracing Menopause

Embracing menopause: knowledge is power

Menopause is a natural phase every woman goes through, usually starting in the late 40s or early 50s. It marks the end of menstrual cycles and the reproductive years. While it’s a significant change, it’s nothing to be afraid of. Let’s break it down and talk about how to manage this new stage of life.

What is menopause?

Menopause officially begins when you haven't had a period for 12 months straight. The time leading up to this is called perimenopause. During perimenopause, your body’s production of oestrogen and progesterone starts to decrease, leading to a variety of symptoms.

Common symptoms

1. Hot flushes and night sweats: Sudden feelings of heat that can make you sweat, often at night.

2. Irregular periods: Your periods might come more or less frequently, and they can be lighter or heavier.

3. Sleep problems: Many women have trouble sleeping, sometimes due to night sweats.

4. Mood swings: Changes in hormone levels can affect your mood, causing irritability or depression.

5. Vaginal dryness: Less oestrogen can lead to dryness, making sex uncomfortable.

6. Weight gain: Your metabolism might slow down, leading to weight gain, especially around your belly.

7. Memory issues: Some women have trouble concentrating or experience memory lapses.

Managing menopause

Getting through menopause can be tricky, but there are plenty of ways to make it easier. At Ascot Menopause Solutions we approach menopause using the six pillars of lifestyle medicine.

Lifestyle Tips

1. Healthy eating: A diet rich in fruits, veggies, whole grains, and lean proteins helps manage weight and reduces the risk of heart disease and bone loss. Foods with phytoestrogens, like soy and flaxseeds, might help with symptoms.

2. Physical activity: Regular physical activity helps control weight, improves mood, and boosts overall health. Weight-bearing exercises like walking or lifting weights are great for your bones.

3. Better sleep: Create a sleep-friendly environment and stick to a regular sleep schedule. Avoid caffeine and alcohol before bed.

4. Mental wellbeing: Yoga, meditation, and deep breathing can help reduce stress and improve your mood.

5. Healthy relationships: connecting with people who make you feel good.

6. Minimise harmful substances: no amount of HRT will help if you are consuming too much harmful substances such as alcohol and tobacco.

Medical treatments

1. Hormone Replacement Therapy (HRT): HRT can help relieve many symptoms by replacing oestrogen. It’s not for everyone, so talk to your menopause clinician.

2. Non-hormonal medications: Some medications, like antidepressants or blood pressure meds, can help with hot flashes and mood swings.

3. Vaginal oestrogen: Creams, tablets, or rings can help with vaginal dryness.

Alternative Remedies

Some women find relief with alternative therapies like acupuncture, herbal supplements, or homeopathy. Always check with your clinician before trying new treatments.

Emotional changes

Menopause isn’t just about physical changes. It’s an emotional journey too. You might feel a mix of emotions, from sadness to relief. Talking to your partner, friends, or joining a support group can help. You don’t have to go through it alone.

Embracing the change

Menopause is a new chapter in your life. It’s a chance to focus on yourself and your health. With the right information and support, you can handle menopause with confidence and thrive. Every woman’s experience is different, so find what works best for you and seek professional advice when needed. This is your time to embrace the change and enjoy the journey ahead.