The Menopause

The Menopause

Experiencing the menopause is a difficult time for women as the body undergoes physical changes that can alter mood and provoke emotional difficulties. The menopause usually affects women in their 50s and is caused by the body reducing lower amounts of the hormones oestrogen and progesterone, causing symptoms such as hot flushes, mood swings, sleeplessness, night sweats, incontinence and thinning of the bones (osteoporosis). By recognizing the symptoms and learning to cope with them, women can protect their health and maintain a positive outlook on life.

Tips:

  • Talk to your doctor about Hormone Replacement Therapy (HRT), which artificially boosts the hormones oestrogen and progesterone and can dramatically alleviate menopausal symptoms.
  • Learn to identify your mood swings as symptoms and develop coping strategies to deal with them. Try meditation or learn other relaxation techniques.
  • Keep stress to a minimum. Emotional difficulties and mood swings can be exacerbated by stress. Try to avoid stressful situations like arguments and driving in heavy traffic.
  • Maximize your chances of getting a good night’s sleep by going to bed at the same time every night, avoiding caffeine and abstaining from exercise for at least two hours before bedtime.
  • Take regular light exercise. Weight gain is common during menopause so light exercise sessions of 30 minutes five times a week are important to help you stay in shape.
  • Regular exercise can also help you sleep better, alleviate hot flushes, and reduce stress levels.
  • Maintain a good diet. Eat fewer saturated fats and more unsaturated fats, include plenty of fruits and vegetables and switch to wholegrain sources of carbohydrates. This will protect your heart and help you maintain a healthy weight, so your body will be more able to deal with the symptoms of menopause.
  • Talk to someone. The emotional problems that accompany menopause do not have to be suffered in silence or alone. Talk about your feelings with a trusted friend or relative, or ask your doctor for advice.

Remember, it’s your life, your future, Your Health First.