It’s a word and topic with so much weight behind it, yet it’s rarely discussed. At TimeForTalking we like to try and keep the conversation going and keep things open and honest, so let’s try and break down Menopause, what it is, how it affects us, and what we can do.
Menopause is when your periods stop due to lower hormone levels. This usually happens between the ages of 45 and 55, and sometimes it happens earlier naturally. Other reasons such as surgery to remove the ovaries or the uterus, cancer treatments, genetic reasons, or sometimes the reason is unknown.
Perimenopause is when you have symptoms before your periods have stopped. You reach menopause when you have not had a period for 12 months.
Anxiety, mood swings, brain fog, hot flashes and irregular periods. These symptoms can start years before your periods stop and carry on afterwards and can have a big impact on your life, including relationships and work.
Many women experience a degree of weight gain before and during menopause, particularly around the waist area. Whilst this is one of the more stubborn and frustrating symptoms of menopause, it is also one of the most common.
This can be due to a decrease in oestrogen levels which causes the body to store more fat in the abdomen than in other areas. Together with age-related decreasing muscle mass, this can lead to higher levels of body fat and a heavier appearance, even without a change in weight. Other factors, such as lack of exercise, sleeplessness and increased stress levels, can also lead to weight gain.
Although weight is one important marker of health, our mental health, fitness, and happiness are equally important. Focusing on these factors will make managing any potential weight gain more achievable.
Avoiding processed foods, sugar and alcohol, instead opting for fresh and nutritious alternatives is key to maintaining a healthy lifestyle. Resistance training once or twice a week using weights, bands or even gardening can be extremely effective at preserving and increasing lean muscle mass, along with daily exercise such as walking, swimming or cycling. Gradually increasing the distance, length or intensity of your workout as well as mixing up exercises, routes and company can help combat boredom and keep the body and mind challenged.
One of the lesser-publicised symptoms of menopause and perimenopause is dry skin, which can lead to itching, thinning, poor wound healing, fragility and loss of elasticity. Some women also report symptoms of numbness or a tingling, prickly feeling on the skin.
Despite the fact that this condition is less well known, it is surprisingly common and is due to a drop in oestrogen, an important contributor to the condition of the skin. Low oestrogen levels affect the production of collagen which is primarily responsible for the elasticity and support of the skin and as a result, the body lacks the necessary oil levels to keep the skin moist.
Some small and healthy lifestyle changes can help these uncomfortable symptoms. There are a wide variety of treatment options for dry and itchy skin including herbal supplements and prescription medication.
When your body is going through the drastic changes of menopause, stress can worsen your symptoms and even increase your risk of health problems later on in life. Adding relaxation techniques such as meditation to your routine can allow you to feel centred and less overwhelmed. It is a totally natural and completely free way to approach navigating the hormonal rollercoaster of midlife.
Benefiting from meditation need not require a lot of time or training. Being mindful in the moments when you are alone helps you become more aware and present. The key is taking the time to practice. Here are some suggestions for integrating meditation into your routine:
Menopause can be very challenging for women, but it can also be a time for re-evaluation and an opportunity to encourage positive change. Leading a sedentary lifestyle is not good for anybody, and staying active can help to manage menopausal symptoms and improve long-term health.
Something as simple as a 10-minute walk during the day can have a huge raft of benefits. Walking is a free and accessible way to keep the body and mind in the best possible shape and balance and can help to improve symptoms such as low mood, cardiovascular disease risk factors, body weight, self-esteem, and quality of life.
Whatever your fitness level, remember it’s Ok to start slowly, and any amount of activity, however small, is better than none. Once you take that first step, you’re on the way to an important destination – better health.
Calcium is an important mineral that supports the body’s function and growth. Although getting enough calcium is important at any age, it is even more important for women going through menopause. The hormone oestrogen assists in the absorption of calcium, so as this decreases during perimenopause and menopause, women become more susceptible to calcium deficiency. This can increase the risk of developing osteoporosis, a condition in which bones become less dense and are more prone to fractures.
The good news is that calcium can be found in a wide range of food sources. Incorporating these foods into your diet can help to improve your calcium intake:
The absorption of calcium into your body is enhanced with a little vitamin D, so consider getting outside to enjoy some regular exercise such as walking. This can increase your bone strength and will also leave you feeling great!
Insomnia and sleep disturbances are common and often debilitating symptoms of perimenopause and menopause, which can impact significantly a woman’s mental abilities and emotional wellbeing. Restless legs, a frequent need to urinate and night sweats can also affect the quality and ability to enjoy the benefits of a good night’s sleep, often resulting in exhaustion, poor concentration and memory, irritability and the increased risk of depression and anxiety.
Unpredictable fluctuations in the levels of the hormones oestrogen and progesterone are often the root cause of restlessness and frequent sleep interruption. There is evidence to support the use of HRT in effectively treating this and other symptoms, along with complementary and alternative therapies such as aromatherapy, hypnosis and yoga.
Some simple lifestyle changes such as exposure to natural sunlight, avoiding caffeine after lunchtime and a healthy bedtime routine involving relaxing activities such as reading, deep breathing or meditation can also help to trigger melatonin, the hormone responsible for inducing sleep.
