Meno-pause for thought
More than 50% of women feel unsupported in the lead up to menopause and many don’t want to ‘bother their GP’ about symptoms – but advice and relief is out there, as experts Eileen Durwad and Alison Cullen explain
The menopause is often portrayed as a bit of a ‘joke’ topic, but for many women experiencing it, it’s anything but.
A physically and emotionally challenging time, it can also be quite isolating, with many admitting to feeling confused about their symptoms and unsure what to do about them.
In fact, a recent survey by herbal remedies manufacturer A.Vogel reveals that the majority of menopausal women feel unsupported, 20% feel lonely, nearly 40% feel that experiencing symptoms is not a reason to visit their GP, while almost 30% believe little can be done to relieve it anyway.
The findings come as no surprise to menopause expert Eileen Durward, who answers women’s questions via A.Vogel’s helpline and online Menopause Health Hub (www.avogel.co.uk/health/
She’s keen to highlight there are lots of things women can do to make managing the menopause much easier, but first, it’s important to realise that its effects on people can vary greatly.
“There are no hard and fast rules when it comes to the menopause, though most women will begin to experience some symptoms from 45 onwards,” she says. “The frequency and severity of these will vary widely – with some women experiencing every symptom going and others seeming to sail through.”
The scope of symptoms is also very wide, and some may be quite surprising, going far beyond the telltale hot flushes.
“Itchiness, or formication, is a common symptom that often surprises people,” Durward adds. “There’s rarely a rash but it may be uncomfortable and creams and lotions may not help. The cause is often lowered oestrogen levels and other factors, like stress, dehydration and even constipation, can all contribute.”
Oestrogen levels begin to decrease in the lead up to the menopause (known as perimenopause), when the body’s menstrual cycle slows down. Eventually, the ovaries stop producing eggs and periods stop. But how long this process takes and when it starts – though 51 is the average age, some women go through premature menopause in their 20s or 30s – again varies.
Fluctuating hormone levels can also cause night sweats, vaginal dryness, muscle and joint paint, headaches, memory lapses and digestive problems.
Menopause can also affect women psychologically and emotionally. This can be due to hormonal factors, but also simply because it may be a challenging time and a significant period of change in a woman’s life. “Mood swings, irritability, feeling weepy and not like your usual self often occur,” says Durward.
In the survey, 51% of menopausal women said they feel ‘on the shelf’, but Durward points out it’s “perfectly normal” to feel this way.
“As women, we all have confidence dips at the best of times, let alone when we’re going through such a big life change.”
But it isn’t all doom and gloom. Relief is out there, and the menopause certainly doesn’t mean you’re “passed it” and can no longer live life to the full.
“That’s why I started writing my blog, to talk about my own experiences and show women that there is life beyond the menopause,” says Durward. “It’s worth remembering that it can be a positive change too and many women feel liberated afterwards.”
Though people may not think it’s worth going to their GP, for anybody who experiences significant changes or symptoms it’s advisable to visit your doctor. Firstly, symptoms may be due to another cause, in which case they’ll need to be checked out. Secondly, treatments, like Hormone Replacement Therapy (HRT) may be suitable.
However, for milder or ongoing symptoms which may be making your life a little miserable, there’s a wealth of information on the A.Vogel website.
Perhaps most importantly of all, preparing your body and taking good care of yourself through lifestyle measures – like healthy eating, being active and making time for relaxation – can make the world of difference. In fact, research suggests that setting aside just 30 minutes a day for relaxation can significantly reduce symptoms.
“Diet and nutrition can play a big role in helping you cope with the changes and symptoms, especially as keeping the adrenal glands (an important part of your nervous system) strong will reduce the likelihood of unpleasant symptoms,” says Alison Cullen, A. Vogel nutritional therapist. “Try to keep stimulants like caffeine, alcohol and refined sugar to a minimum, and drink plenty of water and calming herbal teas to help reduce symptoms of anxiety.
“Aim to eat regularly, as skipping meals can affect blood sugar and cause adrenal surges which won’t help you maintain a healthy weight.”
Eating well isn’t rocket science; it’s mostly about being sensible – avoid processed foods and keep refined carbs (like white bread and pasta) to a minimum, and ensure you regularly pack in plenty of fruit, veg and wholegrains.
Food containing phyto-oestrogens may also help, suggests Cullen – as well as wholegrains, sources include quinoa, pumpkin seeds, garlic, red lentils, berries and leafy greens.
A sage supplement may help reduce flushes and sweats, and a “good female multivitamin and mineral supplement with B vits and magnesium can also help with mood swings and tiredness”, Cullen suggests.
A.Vogel’s Menoforce Sage Tablets (£12.80 for 30 tablets) and Menosan Menopause Support (£14.99 for 60 capsules) are both designed specifically for menopausal women, and available online or in pharmacies and Boots stores nationwide.
Weight gain is often a concern for women going through the menopause. “Many women find their weight’s affected at this time, though getting older does often mean a natural reduction in physical activity, which can also have an affect too,” notes Cullen.
“The best policy is to prepare yourself by eating carefully and exercising regularly. This will have added benefits, like calming anxiety levels and improving sleep.”
And, as Cullen stresses, poor sleep impacts general health and wellbeing in countless ways, physically and mentally, from weakened immune function to poor concentration.
“If you are finding life challenging, due to physical or emotional changes, getting sufficient rest to restore your tissues physically and revive your mind mentally is extremely important. Without sufficient sleep, it becomes increasingly difficult to cope.”
Cullen and Durward both agree that talking to others about their experiences can also help women cope.
“The menopause can be a time of significant physical and emotional upheaval and women can and should be seeking support,” says Cullen. “Talking to family and friends or other women going through the same thing can be a great stress reliever.”
Durward adds: “Remember you are not alone, and there is something you can do to help relieve symptoms.”
:: For more information visit www.avogel.co.uk/health/
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