Menopause Symptoms & Relief Part 1: Physical Symptoms
Welcome to week 1 of my dive into the world of menopause.
If you haven’t done so already I suggest you go back & read my intro to all things menopause. I explored the different stages & gave a short history of menopause research. This week we find that there is so much more than hot flushes to menopause!
Physical symptoms of menopause & how to manage them.
Vasomotor (hot flushes & sweats) are hallmarks of menopause, with 75% of women experiencing them & a median duration of 7 years.
Urogenital symptoms such as dryness, burning, irritation & UTI’s, are just some of the symptoms women can experience as part of menopause.
How can we help ourselves?
Lifestyle changes
Exercise regularly: research shows that light impact (jumping & skipping) can help to halt the decline in muscle & bone reduction.
Reduce stress: try relaxation techniques like yoga, deep breathing & mindfulness (search YouTube using these phrases for guidance).
Stay hydrated: drink plenty of water to regulate body temperature but avoid alcohol.
Avoid triggers: reduce or eliminate alcohol, spicy food, caffeine & hot drinks (particularly before bed).
Stay cool: put a fan on at night & have a lukewarm shower before bed (some gently scented relaxation products might be nice).
Dress in layers: loose fitting, light, natural fibres like cotton or silk are your best friends now!
Medication
MHT or HRT: find a good GP that understands all things menopause & ask about menopause hormone therapy.
A Practitioner’s Toolkit for Managing Menopause: developed by the Women’s Health Research Program in the Monash University School of Public Health and Preventative Medicine 2023. This publication is free to download. Print it & present it to your GP & help them help you.
Talk therapy
I’m a bit biased here but talking to a therapist can be really helpful.
Friends are for friendships & whilst you might be experiencing the same or similar symptoms, you don’t always want to be unloading on those people you usually relax & laugh with every time you’ve managed to organise a meet up.
Talking to a therapist can help you gain perspective on what you’re dealing with & it’s often easier to share ‘embarrassing’ symptoms with a stranger you don’t see every day.
Other ideas
Seek support: talk therapy can reduce stress & boost confidence. Setting goals with a therapist & being held accountable can increase the chances of making a plan that works & sticking to it.
YouTube: finding a routine on-line which you can do in your own time & space can increase the chances of you moving your body.
Podcasts: to motivate you or to put you to sleep…the possibilities are endless. My favourite at bedtime is ‘Nothing much Happens’, guaranteed to send me into the land of nod.
Challenges: many people find an organised challenge keeps them motivated to lose weight & keep fit. Contact your local gym, PT or search online. Try Strava, Glofox or 30 Day Fitness challenge.
Managing menopause requires a comprehensive assessment & this is just a guide & starting point. Seek professional advice before making any major changes to your routine.
Download the Practitioner’s Toolkit for Managing Menopause https://www.menopause.org.au/images/pics/ptmm/a-practitioners-toolkit-for-managing-menopause.pdf & speak to your GP in the first instance.
The Australasian Menopause society has a variety of useful fact & information sheets available to download for free & is a good place to keep up with the latest developments in women’s health https://www.menopause.org.au
Listen to:
The Happy Menopause, a nutrition & lifestyle podcast for midlife women
Menopause Natural Solutions presented by Naturopath Jennifer Harrington
Don’t despair, there are plenty of menopause supports available & whilst you may experience physical & emotional changes during menopause it doesn’t mean life is over! This can be a time of reflection, of setting new goals & of being an unfiltered version of ourselves.
Create some time for yourself. Put yourself first & make a commitment to your own wellbeing. Get fitter, feel better & step into this new era of your life with joy & excitement.
Next week…Psychological & cognitive symptoms of menopause & how to manage them.