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Tips on dealing with menopause

Tips on dealing with  menopause

At some time between the ages of 45 and 55, most women will enter the menopause. The menopause is a rite of passage for women, that occurs when your ovaries stop making the two key hormones oestrogen and progesterone, that have always controlled your menstrual cycle. This change happens over a few years, and women will generally start to experience an issue with their periods: they either become heavier, more or less frequent, or they just generally start going crazy.

In addition to the end of menstruation, women experience a range of other emotional and physical symptoms such as hot flushes (known as flashes in the USA), night sweats, and poor mood and irritability. Of course no two women are the same, so everyone’s experiences of the menopause will be different, and some women will have more of a challenging time than others.

Symptoms of the menopause

  • Hot flushes
  • Night sweats
  • Mood swings
  • Loss of libido
  • A dry vagina (which can sometimes lead to inflammation, make sex uncomfortable or cause urinary problems)
  • Weight gain
  • Low energy or fatigue
  • Forgetfulness

Because the menopause tends to occur at the same time as other transition periods in life (such as children leaving home, the end of long-term relationships, failing health of parents, bereavement etc.), it can sometimes be difficult to discern whether symptoms are as a result of the menopause or of the other emotional upheavals. In any case, this period of time in a woman’s life can be deeply unsettling.

Physical changes after the menopause

The long-term effects of the menopause include an increased risk of osteoporosis and cardiovascular disease. Osteoporosis comes about thanks to reduced amounts of minerals in the bone and slower production or replacement of bone cells, and this the weakens after the menopause, something that occurs in one in three women, and one in twelve men.

Breast changes are also apparent after the menopause, because breasts lose their firmness, change shape, shrink in size, become less dense and also become more prone to certain abnormal lumps. It is imperative to check your breasts for changes, and talk to your doctor if you have any concerns.

Menopause treatments

The most common treatment for menopause has traditionally been hormone replacement therapy (HRT). This helps to protect women against osteoporosis and controls other menopausal symptoms. However, HRT does slightly increase the risk of developing certain conditions including stroke, heart disease, breast cancer, and deep vein thrombosis so taking this needs serious thought and consultation with your doctor.

Tips for coping with your menopausal symptoms

Combatting hot flushes

The most common symptom of the menopause is the hot flush – which is characterised by a feeling of deep heat sweeping through the body, blushing, palpitations, and/or sweating. They vary in severity depending on the individual. There are a number of ways to combat these.

Avoid known hot flush triggers

  • Woolly jumpers
  • High necked clothes
  • Stress
  • Alcohol
  • Coffee
  • Spicy food
  • Smoking

Medical treatments for hot flushes, besides HRT, other treatments include vitamin E supplements and some antidepressants.

Complementary therapies for hot flushes include acupuncture, substituting soy for dairy, black cohosh, red clover, pine bark supplement, folic acid, and evening primrose oil.

Take steps to keep yourself cool, especially at night. Use a fan where necessary (either electric or handheld), use a water atomiser to spray yourself with cool water, or use a cold gel pack.

Layer up. Choose natural materials that breathe, and wear layers so that you can slip a few off if you start to overheat. Similarly, in the bedroom, have layers on the bed so you can remove them as you need to. Keep the window open and have throws available just in case.

Have a supply of cold or iced drinks to sip on

Avoid hot baths and showers and opt instead for lukewarm water.

Reduce your stress levels

Relax. It is thought that many psychological symptoms are associated with hormonal changes so the menopause can leave you feeling down, anxious, irritable or tired. Yoga and tai chi are recommended to help you relax.

Lose weight. Being overweight might be a factor in the worst cases of hot flushes.

For vaginal dryness, you can purchase vaginal lubricant like K-Y Jelly or Astroglide, or a vaginal moisturizer such as Replens, over the counter of your pharmacy.  

Take plenty of exercise as this will help you to sleep well. Avoid large meals before bedtime and avoid coffee and caffeine after noon. Avoid napping during the day.

Finally, practice good sleep hygiene. Getting enough sleep and keeping physically active will help improve symptoms of memory loss or forgetfulness, as well as irritability.

Created by Tom Vermeersch

Tom Vermeersch

Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.

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Tips on dealing with menopause

Tips on dealing with menopause
Tips on dealing with  menopause

At some time between the ages of 45 and 55, most women will enter the menopause. The menopause is a rite of passage for women, that occurs when your ovaries stop making the two key hormones oestrogen and progesterone, that have always controlled your menstrual cycle. This change happens over a few years, and women will generally start to experience an issue with their periods: they either become heavier, more or less frequent, or they just generally start going crazy.

In addition to the end of menstruation, women experience a range of other emotional and physical symptoms such as hot flushes (known as flashes in the USA), night sweats, and poor mood and irritability. Of course no two women are the same, so everyone’s experiences of the menopause will be different, and some women will have more of a challenging time than others.

Symptoms of the menopause

  • Hot flushes
  • Night sweats
  • Mood swings
  • Loss of libido
  • A dry vagina (which can sometimes lead to inflammation, make sex uncomfortable or cause urinary problems)
  • Weight gain
  • Low energy or fatigue
  • Forgetfulness

Because the menopause tends to occur at the same time as other transition periods in life (such as children leaving home, the end of long-term relationships, failing health of parents, bereavement etc.), it can sometimes be difficult to discern whether symptoms are as a result of the menopause or of the other emotional upheavals. In any case, this period of time in a woman’s life can be deeply unsettling.

Physical changes after the menopause

The long-term effects of the menopause include an increased risk of osteoporosis and cardiovascular disease. Osteoporosis comes about thanks to reduced amounts of minerals in the bone and slower production or replacement of bone cells, and this the weakens after the menopause, something that occurs in one in three women, and one in twelve men.

Breast changes are also apparent after the menopause, because breasts lose their firmness, change shape, shrink in size, become less dense and also become more prone to certain abnormal lumps. It is imperative to check your breasts for changes, and talk to your doctor if you have any concerns.

Menopause treatments

The most common treatment for menopause has traditionally been hormone replacement therapy (HRT). This helps to protect women against osteoporosis and controls other menopausal symptoms. However, HRT does slightly increase the risk of developing certain conditions including stroke, heart disease, breast cancer, and deep vein thrombosis so taking this needs serious thought and consultation with your doctor.

Tips for coping with your menopausal symptoms

Combatting hot flushes

The most common symptom of the menopause is the hot flush – which is characterised by a feeling of deep heat sweeping through the body, blushing, palpitations, and/or sweating. They vary in severity depending on the individual. There are a number of ways to combat these.

Avoid known hot flush triggers

  • Woolly jumpers
  • High necked clothes
  • Stress
  • Alcohol
  • Coffee
  • Spicy food
  • Smoking

Medical treatments for hot flushes, besides HRT, other treatments include vitamin E supplements and some antidepressants.

Complementary therapies for hot flushes include acupuncture, substituting soy for dairy, black cohosh, red clover, pine bark supplement, folic acid, and evening primrose oil.

Take steps to keep yourself cool, especially at night. Use a fan where necessary (either electric or handheld), use a water atomiser to spray yourself with cool water, or use a cold gel pack.

Layer up. Choose natural materials that breathe, and wear layers so that you can slip a few off if you start to overheat. Similarly, in the bedroom, have layers on the bed so you can remove them as you need to. Keep the window open and have throws available just in case.

Have a supply of cold or iced drinks to sip on

Avoid hot baths and showers and opt instead for lukewarm water.

Reduce your stress levels

Relax. It is thought that many psychological symptoms are associated with hormonal changes so the menopause can leave you feeling down, anxious, irritable or tired. Yoga and tai chi are recommended to help you relax.

Lose weight. Being overweight might be a factor in the worst cases of hot flushes.

For vaginal dryness, you can purchase vaginal lubricant like K-Y Jelly or Astroglide, or a vaginal moisturizer such as Replens, over the counter of your pharmacy.  

Take plenty of exercise as this will help you to sleep well. Avoid large meals before bedtime and avoid coffee and caffeine after noon. Avoid napping during the day.

Finally, practice good sleep hygiene. Getting enough sleep and keeping physically active will help improve symptoms of memory loss or forgetfulness, as well as irritability.




Bach flowers mix 40: Menopause

Bach flowers mix 40 helps to:

  • Sleep better and have less fatigue 
  • Have less ups and downs 
  • Avoid irritation 
  • Stimulate your libido 
  • Control your weight
Discover how Bach flowers mix 40 can help you
Marie Pure

Other articles


Are things moving too fast for you

Are things moving too fast for you?

If you're worried that the world is changing too fast, you're not alone: technology is constantly developing, and it can be challenging to keep up with all the changes. As a result, many people - not just the older generations - feel anxious that they might get left behind.

Read the complete article

verleden-loslaten

Letting go of the past: 5 tips

Lynn Anderson told it very nicely in her song “I beg your pardon; I never promised you a rose garden”. Life isn’t all roses and everybody experiences something they would rather not once in their life.

Read the complete article

Simple tips to not be afraid of the future

Simple tips to not be afraid of the future

No one knows what the future holds, so don't waste time and energy worrying about it. Read our tips and find out how to stop being afraid of what might never happen.

Read the complete article

Six things we think will make us happy, but don't!

Six things we think will make us happy, but don't!

When you think about things that will make you happy, what are the images that come to mind? Wealth, beauty, a dream house, long holidays, a top of the range car? Happiness is not a constant and how happy we feel depends on the way we choose to live our lives. 

Read the complete article

have you considered yoga

Have you considered yoga? The advantages of practicing yoga

Have you considered yoga? There are many advantages to practicing yoga. It is a holistic practice benefitting you physically, emotionally & mentally.

Read the complete article

Hiding a depression find out if someone you know - or you yourself! - is doing this

Hiding a depression: find out if someone you know - or you yourself! - is doing this

It's not always easy to tell if someone has depression. While some signs such as sadness, pessimism and withdrawal from social interaction are easy to recognise, other symptoms may be less obvious. And some people are very good at hiding their depression - even from themselves!

Read the complete article

Is it OCD Find out!

Is it OCD? Find out!

While you often hear people joking that they have OCD because they like to keep their house clean and tidy, Obsessive Compulsive Disorder can be a distressing and debilitating mental health condition with a wide range of symptoms.

Read the complete article

How to spot toxic behaviour

How to spot toxic behaviour

You see the word "toxic" everywhere these days, but what does it really mean? You've almost certainly come across someone who fits the description. Dealing with difficult personalities can be challenging and emotionally exhausting, to say the least.

Read the complete article

What to do when the spark is fading

What to do when the spark is fading

Why do you feel butterflies at the start of a new romance, and how can you keep the flame burning in a long term relationship as the spark starts to fade?

Read the complete article

Do We Label Too Fast

Do We Label Too Fast?

Nowadays, it can sometimes seem almost everyone has a mental health issue or learning disorder. But, are we too quick to label people, or is it that we are more aware of the problems? This article looks at some of the issues surrounding these sensitive questions.

Read the complete article

Bach Flowers are not medicinal but harmless plant extracts which are used to support health.

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