What is the menopause?
The menopause is when the ovaries stop producing eggs and levels of hormones oestrogen, progesterone and testosterone fall.
The definition of menopause is when a woman hasn't had a period for 12 months, and the average age of the menopause in the UK is 51.
What sort of symptoms can women expect?
-Fatigue and insomnia
-Poor sleep
-Low sex drive
-Brain fog and memory problems
-Low mood and anxiety
-Reduced concentration
-Weight gain - the middle age spread isn't a myth!
-Headaches, and more regular or intense migraines
-Vaignal dryness and soreness
-Recurrent UTIs and urinary incontinence
-Oral symptoms like dry mouth, gum disease and even tooth loss
-Dry, itchy skin and thinning hair
-Joint and muscle pain
-Tinnitus
-Pins and needles
-Heart palpitations
Exercise
Unless you have been told to avoid a particular exercise by a health professional, all exercise will be beneficial to your general health and wellbeing before, during and after your menopause.
There are two types of exercise that are particularly good for bone health. The first is weight-bearing exercises, where our bones support our weight. Examples of good weight-bearing exercise includes brisk walking, dancing or aerobics.
The second type is strength exercises, when you use your muscles to pull on your bones. Your bones will respond to this by renewing themselves or maintaining or improving their strength. Examples of strength activity include yoga, Pilates or exercises involving weights or resistance bands.
The main thing is to find an exercise that you enjoy so you will be more likely to stick to it.
Food and nutrition
A great place to start is by eating a balanced diet with lots of fresh fruit and veg. Try to cut back on processed foods and also reduce your sugar intake. Healthy fats, such as olive oil, avocados and nuts, are really beneficial. Spicy foods and caffeine can trigger hot flushes. Likewise so can smoking, so yet another reason to quit.
Many women drink more alcohol to try and numb their symptoms or to help them sleep but it actually worsens the quality of sleep and can lead to early waking. It can also lower mood, which is not ideal.
Treatment
Hormone replacement therapy (HRT) is usually the first-line treatment for women. It does what it says on the tin - it replaces the hormones a woman is deficient in, which in turns relieves symptoms and helps to protect a woman's heart, bones and body.
There are lots of different ways to take HRT, including a skin patch, gel or spray. This means HRT can be changed according to the individual and can be adjusted if needed. It's so important that women speak to their healthcare professional to talk through the individual benefits and risks of HRT based on their age, symptoms, medical history and personal preference.
What about other treatment options?
There is more to good menopause care than just taking HRT - having a good and healthy menopause is all about holistic care. It's never too late - or too early - to start making some simple but effective changes to make the perimenopause as smooth and symptom free as possible.
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