Menopause

Perimenopause and Menopause

Perimenopause is the period before the menopause. Perimenopause starts when the amount of oestrogen made by the ovaries begins to decline. It usually begins in your 40s, although it can start earlier.

Menopause is when you have not had your monthly period for at least 12 months. Menopause is only one day in your life.

Find out more by visiting our Perimenopause and Menopause practice information page.

Diet and Lifestyle Changes 

Lifestyle changes to help perimenopause and menopause: 

  • A healthy balanced diet is good for general health
  • Spicy foods, alcohol, caffeine (tea and coffee as well as chocolate and cola drinks) can make hot flushes worse so avoiding these may help
  • Up your intake of vitamins B, C, D and E
  • Drink lots of water, this could be infused with fruit, or sugar free squash, anything which helps you to remain hydrated
  • Take up regular exercise that you enjoy. It needn’t be a chore to move your body, take a walk with a friend, join a class, try relaxing activities like yoga or Pilates. Regular exercise may improve hot flushes and night sweats and improve sleep as well as helping you maintain or lose weight. Weight bearing exercise such as walking, running and dancing can improve bone strength
  • Take up meditation, breathing exercises or mindfulness
  • Get a good night’s sleep of seven to eight hours a night if you can and if night sweats or insomnia keep you awake, speak to your doctor

Mood symptoms 

Antidepressants can help with mood symptoms if you’ve been diagnosed with depression or anxiety. 

Cognitive behavioural therapy (CBT) 

Cognitive behavioural therapy (CBT) is a talking therapy which can help with: 

  • low mood and anxiety caused by menopause and perimenopause 
  • some physical symptoms like hot flushes and joint pain

Menopause Matters

Menopause Matters is an award winning, independent website providing up-to-date, accurate information about the menopause, menopausal symptoms and treatment options.

Website:www.menopausematters.co.uk

Rock My Menopause

Rock My Menopause was set up to give women the confidence to recognise and discuss their symptoms and equip families, friends, employers and the wider public with information about the menopause to support women at this time of life.

Website: www.rockmymenopause.com

Health risks linked to the menopause 

As life expectancy has increased, you can expect to be post-menopausal for at least one third of your life. This is why it’s important to think of the menopause as a long-term female hormone deficiency. 

Like any other deficiency, this is associated with several health risks. 

Osteoporosis 

This is a condition that weakens the bones and makes them likely to break much more easily. Bone is a living tissue which regenerates throughout our lives, and oestrogen helps to keep your bones strong and healthy. The risk of osteoporosis increases during menopause, when bones begin to break down more quickly than they can be rebuilt. Women can lose up to 10% of their bone strength in the five years after menopause, as a direct result of the drop in oestrogen. 

Cardiovascular disease 

Oestrogen helps to keep your blood vessels healthy, and can also help to control cholesterol levels. This is why low oestrogen can affect the heart and blood vessels, increasing the risk of coronary heart disease, stroke and vascular dementia. 

Diabetes 

Oestrogen is important at maintaining blood sugar levels and low levels of oestrogen can lead to metabolic changes occurring in the body. This can lead to an increased risk of developing type 2 diabetes 

Dementia and clinical depression 

Oestrogen and testosterone are really important to maintain the function of your brain. The cells in the brain need these hormones to process information and work properly. After the menopause, women are more likely to develop dementia and also clinical depression when the levels of these protective hormones reduce. 

Other diseases 

Research has shown that women who have an early menopause also have an increased risk of lung diseases including asthma, kidney diseases, bowel cancer and irritable bowel syndrome, osteoarthritis and also some auto-immune conditions. These risks increase if you have an early menopause, but it’s important to know that these risks can be reduced if you take hormone treatment such as HRT. 

There are things you can do to help with symptoms. There are also medicines that can replace the missing hormones and help relieve your symptoms.

Hot flushes and night sweats 

There are some medicines that can help with hot flushes and night sweats. These include: 

  • a blood pressure medicine called Clonidine 
  • an epilepsy medicine called Gabapentin 

Talk with a GP about these medicines and their side effects, and if they might be suitable for you.

Balance Menopause

Balance are on a mission to make support with the menopause inclusive and accessible to all women, and trans and non-binary people.

Website: www.balance-menopause.com

Menopause and Me

Menopause and Me is dedicated to supporting women throughout the menopause journey.

Website: www.menopauseandme.co.uk