Menopause

What happens during the menopause?

Perimenopause is the stage leading up to menopause and whilst the average length of the perimenopause is 4 years, it can in some cases only last several months or continue for up to 10 years. During this time, a women’s period becomes more irregular and they can also experience other symptoms including:

• Hot flushes
• Night sweats
• Irritability
• Poor concentration
• Brain fog
• Headaches
• Joint pains

How can the menopause impact my physical health?

It is also important to mention that the fall in oestrogen can also cause other physical changes to occur, including higher blood pressure and changes in cholesterol (which can increase your risk of heart disease). Women become more at risk of osteoporosis as the drop in oestrogen causes an increased loss of calcium from bones.

Healthy Lifestyle & Wellbeing Guide

There are however, a range of lifestyle and wellbeing factors that can help to manage symptoms and to make them more tolerable. Diet and lifestyle factors can help with symptoms as too can hormone replacement therapy (HRT). The decision to take HRT is a very personal choice and some women cannot take HRT due to other health conditions, so it is always something that should be discussed with your doctor.

• Vitamin D is also very important for bone health. Sunlight encourages the production of vitamin D, which helps your body absorb calcium which is important in maintaining good bone density. A daily vitamin D supplement containing 10 micrograms is recommended from October to March in England, Wales and Ireland and all year in Scotland. There are not many foods that are good sources of vitamin D, however some include – oily fish, some mushroom fortified beverages, fortified cereals and eggs)
• Choose unsaturated healthy fats – opt for nuts, seeds, avocados, oily fish, olive and plant oils instead of saturated fats found in fatty meats, butter and spreads.
• Reduce salt intake – the recommended intake in 6g per day – this can be achieved by reducing your intake of ultra-processed foods like ready meals, soups and cooking sauces, and limiting salted snacks. Cooking from scratch means you can use different ingredients for flavour such as herbs and spices.
• Reduce caffeine and alcohol intake – both caffeine and alcohol can make symptoms like hot flushes worse – try to moderate intake and opt for decaffeinated options, where appropriate.
• Consider portion size. As we get older, we need fewer calories as our metabolic rate slows down. Being overweight has been shown to worsen hot flushes and increase the risk of heart disease and diabetes.
• Try including plant-oestrogens into your diet - foods containing plant oestrogens (such as soya and linseeds). Plant-oestrogens, also known as isoflavones, have a similar structure to oestrogen and y help with some symptoms. Why not try calcium-enriched soya products like tofu, soya milk, yoghurts, soya and linseed bread or edamame beans two to three times each day before.
• Give up smoking. Women who smoke have an earlier menopause than non-smokers, have worse flushes and often do not respond as well to the tablet form of HRT. Smoking also has a toxic effect on your bones and stops bone density being built up.

Physical Wellbeing

It is also important to look after your physical wellbeing, especially during perimenopause and menopause. Exercise and moving your body in a way you enjoy has multiple health benefits. Exercise releases endorphins which is your ‘feel good’ hormone. This not only helps to reduce your stress/cortisol levels, but it also important for your overall physical and mental health. It is recommended that adults do at least 150minutes of moderate intensity exercise each week (or 75minutes of vigorous activity). Cardiovascular exercise raises your heart rate, which helps to decrease the risk of developing cardiovascular complications.

It is important to do weight bearing exercise. Weight bearing and resistance exercise improves muscle strength and bone health. These don’t have to be complicated - Walking, climbing stairs, dancing, jumping and running are all classified as weight bearing activities. Muscle strengthening exercises can include lifting weights, using resistance bands or even taking the weight of your own body for example doing press-ups. The Royal Osteoporosis Society recommends two to three sessions of strength training each week. A simple activity could be sitting to standing from your chair without using your arms eight to twelve times.

Find our more about how you can move more here.

Sleep

The hormonal changes experienced during menopause can have a big impact on sleep, with some women experiencing night sweats an insomnia. Top tips to help focus on sleep hygiene include:

• Try to get into a routine of going to sleep at the same time each night
• Avoid screen-time too close to bedtime
• Caffeine and alcohol can sometimes have a negative impact on sleep quality and quantity
• Ensure the bedroom is at a comfortable temperature. A slightly cooler bedroom may help this.

Always consult your doctor or GP is you concerned about any symptoms you are experiencing or to find out more information about the menopause and HRT.

References:

NHS, 2022. Menopause - NHS (www.nhs.uk)

BDA, nd. Menopause and diet - British Dietetic Association (BDA)

BNF, nd. Nutrition and menopause | British Nutrition Foundation