Wendy Green - 100 Tips to Help You Through the Menopause

100 TIPS TO HELP YOU THROUGH THE MENOPAUSE

Copyright Summersdale Publishers Ltd, 2020

All rights reserved.

No part of this book may be reproduced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publishers.

Wendy Green has asserted her moral right to be identified as the author of this work in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

Condition of Sale
This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

An Hachette UK Company
www.hachette.co.uk

Vie Books, an imprint of Summersdale Publishers Ltd
Part of Octopus Publishing Group Limited
Carmelite House
50 Victoria Embankment
LONDON
EC4Y 0DZ
UK

www.summersdale.com

eISBN: 978-1-78783-129-2

Substantial discounts on bulk quantities of Summersdale books are available to corporations, professional associations and other organizations. For details contact general enquiries: telephone: +44 (0) 1243 771107 or email:

The author and the publisher cannot accept responsibility for any misuse or misunderstanding of any information contained herein, or any loss, damage or injury, be it health, financial or otherwise, suffered by any individual or group acting upon or relying on information contained herein. None of the views or suggestions in this book is intended to replace medical opinion from a doctor who is familiar with your particular circumstances. If you have concerns about your health, please seek professional advice.

INTRODUCTION

T he menopause is the life stage when your ovaries stop releasing eggs and you no longer have a monthly period. The hormonal changes this causes can affect women in a variety of ways though some sail through virtually problem-free. But remember, menopause is a normal, natural process and often the ideal time to welcome change and revamp your lifestyle. Whether you think youre approaching the menopause, or your symptoms have already started, this book aims to help you understand what is happening in your body and to navigate your way through the various lifestyle changes, complementary therapies and medical treatments that could benefit you. Chapter 1 talks about the symptoms you could experience and why, while in Chapter 2 youll find practical tips to help you cope. The hormonal havoc menopause causes can also impact on your mood, so Chapter 3 explains how you can boost your mental well-being.

Improving your well-being should not only reduce your menopausal symptoms, but also set you up for a fitter, happier later life, so youll find lots of healthy living advice specifically aimed at this life stage in Chapter 4. However, if you find your menopausal symptoms are severely affecting your quality of life, you should seek advice from your doctor or medical practitioner, who may prescribe HRT. Given the negative press about HRT in recent years you may feel unsure whether it is safe for you to take. The final chapter aims to help you weigh up whether the benefits of HRT are likely to outweigh the risks for you personally. If you decide that HRT is not for you, youll also find details of other treatments and therapies that could help ease your symptoms.

CHAPTER 1

UNDERSTANDING MENOPAUSE

M enopause is the end of menstruation and as a result the ovaries stop producing the female hormones oestrogen and progesterone. In a way it is a non-event, as you will only know for sure that you have gone through the menopause when you have not had a period for one year. Experts advise women to continue using contraception for a year after their last period, as there is still a risk of falling pregnant. If you experience any bleeding 12 months or longer after the date of your last period you should seek medical advice. The dip in hormone levels causes changes in the body, just as rising levels did at puberty. But remember, this fall in female hormones does not make you any less attractive; with age comes wisdom and a feeling of being more comfortable in your own skin.

Also, its important to realize that although your oestrogen levels will decrease dramatically, your body will still produce about 40 per cent of your pre-menopausal levels. This mainly happens in the fat cells, which turn hormones called androgens which are made by the adrenal glands into a form of oestrogen called oestrone. The hormonal changes the menopause brings can give rise to a range of symptoms. This chapter aims to give you an overview of the kind of symptoms you might experience and why, as well as the effects they can have on your everyday life. But dont despair, the chapters that follow offer you practical lifestyle tips to help you deal with the challenges the menopause brings and turn it into a positive experience.

IVE DISCOVERED THAT THIS IS YOUR MOMENT TO REINVENT YOURSELF AFTER YEARS OF FOCUSING ON THE NEEDS OF EVERYONE ELSE.

Oprah Winfrey

KNOW WHEN TO EXPECT MENOPAUSE

M enopause usually happens between 45 and 55 years of age, when a womans oestrogen levels naturally decline. The average age at menopause is 51. The age that you can expect to reach menopause is often genetic, so finding out when your mother had her last menstrual period could give you some idea of when to expect yours. Some women go through the menopause earlier sometimes in their 20s or 30s. This is defined as early menopause and usually needs medical attention because, as well as affecting fertility, it can also have long-term consequences for heart and bone health. Early menopause can be triggered by undergoing breast cancer treatment or having your ovaries removed, or by a stressful life event like divorce or losing a loved one. Lifestyle factors may also play a part for example, women who smoke may start menopause earlier than average.

RECOGNIZE THE SYMPTOMS

M enopausal symptoms can vary from one woman to another. The first sign youre starting the menopause is usually a change in the frequency and pattern of your periods they may happen more or less often, and be either lighter or heavier. Other menopausal symptoms you may experience to varying degrees include hot flushes and night sweats, insomnia, vaginal dryness and urinary tract infections (cystitis), as well as loss of libido, anxiety, depression, aches and pains (including headaches and migraines), bloating and weight gain. You may even be one of the lucky ones who experience hardly any problems at all! However, if your symptoms are especially troublesome, or if they happen before youre 45, its important to seek advice from your medical practitioner. They will likely confirm you are menopausal from your symptoms, but they may do a blood test if there is any doubt.

KEEP A SYMPTOM DIARY

Y ou may find it helpful to start keeping a diary of your symptoms brief notes to keep track of the changes happening in your body, both physical changes and any unusual emotions you are experiencing. This can be useful if you need to look back and assess your progress and to have a record if you need to seek medical help. It may also help you determine which of the following tips work best for you, whether its modifying your diet, taking certain supplements, or becoming more physically active. If you make positive lifestyle changes for a period of at least three months, but your records show no obvious improvement in your symptoms, you might consider discussing the possibility of trying HRT with your medical practitioner. For more information see Chapter 5.