Support to manage the menopause
The menopause is where your periods stop due to reduced hormone levels, it typically affects women aged between 45 and 55. It can cause symptoms including hot flushes, irritability, irregular periods and anxiety. Perimenopause is where you suffer with these symptoms but your periods have not stopped.
There are several things you can do to help you manage your symptoms:
- Make time for yourself- set aside time to relax and enjoy your hobbies. This will help reduce anxiety, boost cognitive function and mood and give you the opportunity to connect with others.
- Get outdoors as being in fresh air helps you feel good. It ill help you with stress relief, keeping active, aid sleep and boost bone health. Gardening is a good activity as it also provides you with a sense of achievement and purpose.
- Exercise regularly and try including weight bearing activities to boost bone health.
- Eat a healthy balanced diet that is high in calcium rich foods like yoghurts, cheese and green leafy vegetables to support bone health. Some practical tips for optimising your diet during menopause include choosing wholegrains, choose lean or plant based protein, reduce alcohol consumption, eat oily fish twice a week and regularly eat foods like lentils, beans and chickpeas. Discover more information around optimising your diet here- https://themenopausecharity.org/information-and-support/what-can-help/what-are-the-best-foods-to-eat/
- Stay hydrated to combat symptoms such as hot flushes and night sweats. Staying hydrated will also lower the impact of other symptoms including headaches, brain fog, UTI infections and incontinence. Opting for healthier choices like water and milk over alcoholic and caffeinated drinks is recommended.
- Try to get plenty of rest, by keeping to regular sleep routines.
- Try activities such as yoga, Taichi and meditation as they can boost your overall wellbeing and help you manage the physical and emotional symptoms of menopause. These activities will boost bone health, muscle flexibility, balance and general mobility.
- Try breathing and relaxation techniques to help reduce anxiety and prevent panic attacks. Techniques include box breathing, 4-7-8 breathing and checking in with your surroundings. Find out more about these techniques here- https://themenopausecharity.org/information-and-support/what-can-help/breathing-techniques/
- Treatment options- You could consider treatment options with your GP to help you manage and relieve symptoms of the menopause. Hormone Replacement Therapy works by increasing the level of hormones like oestrogen, progesterone and testosterone in your body which reduce as a result of menopause. Find out more about HRT here- https://themenopausecharity.org/information-and-support/what-can-help/treatment-options/hormone-replacement-therapy/. Cognitive Behavioural Therapy looks to encourage you to develop healthy strategies to manage symptoms such as anxiety, mood swings and insomnia.
Find out more about treatment options from the NHS and The Menopause Charity here:
https://www.nhs.uk/conditions/menopause/treatment
You can find more help with managing menopause symptoms below:
https://www.nhs.uk/conditions/menopause/things-you-can-do
