Feeling Good in Menopause

5 minute read

In the years leading up to the menopause, the transition period known as the Perimenopause can give rise to new changes and symptoms (there are 34 of them) many women may not even be aware of. And as our oestrogen levels decline, symptoms can have an effect on your day-to-day. It is so important for women to understand not only the physical, but the emotional changes that take place during the onset of menopause in order to successfully manage the harder days. Often the first signs that present are brain fog, fatigue, depression or anxiety and these can be confused with general stress levels - especially with the added worries of this year. The challenge is to figure out if what you are feeling is, in fact, due to a decrease of hormones, or whether you are dealing with stress. If you are feeling a change in your mood and energy levels the first step is always a visit to your GP to discuss your overall health picture and see if perhaps starting on HRT will help, but small lifestyle changes can have a hugely positive effect too.

STAY ACTIVE

This one is even more important during Lockdown 2. Exercise releases endorphins, the hormones which trigger a positive feeling in the body, but it also helps the body to detoxify itself, flushing out unwanted toxins which can trigger symptoms. Not only will you feel great, but it will also benefit your heart, bones, mental health and go a long way to improve any issues with sleeplessness.

LOOK AT YOUR SLEEPING HABITS

And speaking of sleeplessness, there are things you can do to aid a night of restful sleep. Avoiding caffeine after 1pm and wine in the evening are helpful – two things that really should be avoided if you’re dealing with night sweats. Also look at your stressors – what are your triggers during the day? What’s sending you over the edge and feeling stressed? Stress is such a compounding factor of menopause symptoms. If you can pinpoint and work on these during daylight, the night time will be much easier. When it’s time to rest, do just that. It may sound like a broken record, but turn off your tech, take a bath, listen to music or meditate. All these will help level you out and soothe your busy mind. Try Magnesium or Melatonin to help induce sweet slumbers.

EAT WELL

A whole-foods diet which contains a variety of fruit, vegetables and high-quality proteins may help to reduce menopause symptoms. As the saying goes, ‘eat the rainbow’. Focusing on a Mediterranean diet with colourful vegetables, low levels of white carbs, olive oil and plenty of white and oily fish will not only serve to help with hot flashes, but also amp up your overall vitality, help manage weight and mood, support healthy skin and look damn good on a plate too.

GET ORGANISED

If you’ve had a bad night's sleep or you are feeling particularly foggy, maintaining concentration throughout the day can be a real challenge. Write your to-do list the night before so you’re on top of key priorities for the next day ahead and can ensure the important tasks get done.

TRY A HERBAL REMEDY

Herbal and mineral alternatives have long been studied as an option when it comes to combating various menopausal symptoms, especially if you can’t, or don’t want to take HRT. Options from magnesium to St John’s Wort to Ginseng, all can have a beneficial effect. We talk more in-depth about these here.

TALK ABOUT IT

One of the many things we do know about menopause is that we need to be talking about it more. There’s so much we don’t want to mention, but we must. Mental health, the impact on relationships and work are just some things not widely spoken of. Anxiety and depression can be very severe in menopause also, and often women do not connect the mental health aspects with the falling hormones. If we are to remove stigmas and normalise what is a very natural part of the life cycle; this time for renewal and a new beginning, openness about fatigue, brain fog and forgetfulness goes a long way to making the difficult days easier. We love the advice of Dr Louise Newson, Dr Naomi Potter, Emma Bardwell and in Ireland, we love Wellness Warrior and The Menopause Hub among many others. It is intensely comforting to see the topic being spoke of more and more across all media. Do yourself a massive favour by following these great sources of expertise.

Like lots in life, it’s all about finding your tribe.