For World Menopause Day, we've teamed up with Menopause Specialist Aly Dilks, founder of Simply Menopause, to talk all things Menopause and her tips and tricks for dealing with symptoms:
What is the Menopause?
Menopause is a normal part of the aging process. It affects all women at some time in their life. The average age of the menopause is 51, and life expectancy for women in the UK is 83- so women potentially spend 1/3 of their life post menopausal.
Menopause is when a woman has gone 12 whole months without a period and so menopause actually lasts 1 whole day, because the following day you are post menopausal. However, there is a time leading up to the menopause called the peri menopause. This is when the hormones start fluctuating and symptoms can begin. On average, the peri menopause starts somewhere is your early 40’s and symptoms can last anything from several months to several decades with the average length of symptoms being 7 years.
What are the symptoms of Menopause and how can you deal with them?
There are 64 recognised menopausal symptoms - some women sail through the menopause while other women suffer all or most of these symptoms. As hormones are fluctuating, symptoms can appear to come and go so it is always worth making a note of your symptoms.
Every women’s menopause journey is unique and women should not be left to feel a failure if they are struggling with their symptoms and should always seek help and advice from their GP surgery or a menopause specialist.
It is important to try and take some time to look at your diet and lifestyle habits and make some small changes to ensure that you can manage the menopause transition as smoothly as possible.
1) Weight Gain
The metabolic rate gradually decreases as we age, meaning you need to consume slightly less calories to prevent weight gain. However, women often eat the same or sometimes more. Be careful with ‘ empty calories such as sweets chocolate and alcohol too and make sure you eat a well balanced, nutritious diet with plenty of fresh fruit and vegetables, protein and calcium.
2) Low Mood
Many women find anxiety, loss of confidence, low mood, mood swings and rages are common menopausal symptoms and taking supplements such as KNOWN ASHWAGANDA GUMMIES can help to promote a feeling of calm as well as help to promote sleep.
Poor sleep is very common due to night sweats or anxiety, leaving you feeling fatigued and exhausted. Reducing caffeine and other stimulants in the diet and making sure you have a period of relaxation before going to bed can also help. There are also KNOWN SLEEP BETTER GUMMIES which can help.
4) Bone Health
Women loose 5% of their bone density in the first 5 years of the peri menopause and this can lead to osteoporosis. Taking KNOWN Vitamin D supplements and ensuring there is adequate calcium in the diet can help promote bone health as well as 30 minutes of walking, 5 times a week, to help maintain bone density.
Menopausal symptoms are due to the ovaries producing less oestrogen. The ovaries are not going to wake up and suddenly start producing hormones again and so we need to start thinking of the menopause as a long term hormone deficiency, rather than a phase women are going through. For many women, taking HRT will help to relieve menopausal symptoms as well as providing long term health benefits such as preventing oestroporosis, heart disease, some types of dementia and some bowel cancers. It is quite safe to take HRT as well as supplements (such as KNOWN HORMONE BALANCE GUMMIES), just known hormone balance gummies, or HRT alone- it all depends on each women as an individual . HRT is far safer than many women realise, but some women choose not to take HRT and some women are unable to due to other medical conditions. The majority of HRT prescribed today is body identical- meaning they are natural hormones taken from soya beans and yams, rather than synthetic hormones, which is why the effects are very good and there are very few side effects or risks associated with HRT.
Menopause is not optional and happens to all women at some point and so it is important to be well informed to ensure that you can make the rest of your life, the best of your life.
Simply Menopausal is a private, nurse led menopause clinic that offers 45 minute consultations to enable you to discuss your own menopause journey, your past medical history, talk about diet and lifestyle modifications and be prescribed HRT, if appropriate. Appointments can be face to face in both Leicester and Ely, Cambridgeshire or online if you prefer. The advice is research based and follows The British Menopause Society Guidelines and include a letter to your GP so that you can arrange your ongoing prescriptions on the NHS.
For more information or to book a consultation, visit the website simplymenopausal.co.uk
You can also follow Simply Menopausal on Facebook and Instagram for more information.