Understanding menopause: it’s more than just the end of periods
Menopause is a natural part of life, that signals the end of your reproductive years. But it’s more than just no more periods– it’s a whole new chapter that comes with its own set of challenges and surprises. From hot flushes to mood swings, these symptoms can impact you physically, emotionally, and mentally. But don’t worry, we’ve got some practical tips to help you manage these symptoms and feel your best. Inspired by our new course, Navigating Perimenopause and Menopause with Confidence, we’re here to guide you through it all.
Real women, real insights
We asked over 40 women who’ve been through menopause what they wish they’d known beforehand. Here’s what they shared:
- Understanding symptoms: Knowing the wide range of symptoms and how they can impact daily life is crucial.
- Support networks: Having a strong support system can make a big difference.
- Managing symptoms: Making lifestyle changes early can help manage symptoms better.
These insights are the foundation of our course, ensuring it meets the real needs of women going through menopause.
Common menopause symptoms
Some common symptoms you may experience during menopause include:
- Hot flushes
- Night sweats
- Irregular periods
- Vaginal dryness
- Loss of libido
- Mood changes
- Sleep problems
- Skin changes
While there’s no magic pill to make menopause symptoms disappear, adopting healthy lifestyle habits can really help ease them and boost your overall health and wellbeing. Here are some key areas you can focus on:
Balanced nutrition
Nutrition is crucial for staying healthy, especially during menopause. Try to:
- Eat a variety of foods: Include foods from the five food groups including fruits, vegetables, whole grains, dairy and alternatives and lean proteins in your daily diet.
- Stay hydrated: Drink at least 2 litres of water each day, more if you’re experiencing hot flushes and night sweats or if you’re very active. Staying hydrated is key to supporting your mental and physical health.
Regular movement
Staying active is essential for both mental and physical health, especially during menopause. Aim for 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity each week. Exercise is great for your heart and helps prevent diseases, particularly during menopause.
What type of movement should you do?
- Strength training: This helps maintain muscle mass and bone health, which can decrease during menopause. This might include exercises like pushups, pullups, squats and resistance activities such as lifting weights.
- Aerobic movements: These can help improve cardiovascular fitness and avoid access weight gain. Examples include brisk walking, cycling, swimming, dancing, and exercise classes.
- Flexibility activities: These help to improve range of motion, balance, posture, and help to reduce the risk of injury. Examples include yoga, Pilates or at home static stretches.
There are some great suggestions for movement ideas at home here.
Mental and emotional wellbeing
As your hormones change, you might find yourself dealing with mood swings, anxiety, and even bouts of depression. These shifts can really affect your wellbeing, so it’s important to find ways to keep your mental and emotional health in check. Tackling these challenges head-on can help support you through menopause with more ease and resilience. Here are some things you can try:
- Manage your stress: techniques like mindfulness and meditation can reduce stress and improve mental clarity.
- Prioritise your sleep: good sleep is crucial for mental and emotional wellbeing. It also helps regulate hormones. Set up a consistent sleep routine to get better rest.
- Enjoy your hobbies: engage in activities that bring you joy and relaxation. It’s important to nurture yourself and your interests, especially if you have a busy work or home life.
- Build a support network: talk to friends, family, or join support groups. It helps to have people who understand what you’re going through.
- Consider further help: if you’re experiencing anxiety, depression, or mood swings, seeking further help and speaking with a psychologist or therapist may be beneficial.
Communication is key
Talking with the people around you can really make a difference during menopause. Opening up to friends, family, and even your coworkers can help them get what you’re going through.
- Talk to your doctor or health professional: Write down and take a list of your symptoms and concerns to an appointment to clearly explain and get the best care you can. Bring a partner or friend for support if needed. Don’t hesitate to seek a second opinion if your concerns aren’t addressed.
- Share your experience: Educate your family and friends about your experiences to foster understanding and support. This can help reduce stigma and misconceptions about menopause.
Embrace this new chapter
Menopause is a natural part of life, but it doesn’t have to be overwhelming! By understanding the common symptoms, adopting healthy habits, and using practical strategies, you can navigate this transition with confidence. Remember, you’re not alone. Many women share your experiences, and there are resources and support systems to help you thrive.
