I was recently speaking to a friend who was suffering due to the menopause. I know that for some it may slip by almost unnoticed, while others really struggle, but doing what you can to help, rather than just putting up with it, can make all the difference to your whole quality of life, mentally, emotionally and physically.
Menopause is a natural stage in a woman’s life that may typically occur between the ages of 45 and 55. Although it marks the end of menstrual cycles and comes with various physical and emotional changes due to fluctuating hormone levels, life can be as normal as it was previously with a few lifestyle adjustments. The symptoms such as hot flushes, night sweats, mood swings and sleep disturbances can impact daily life, so getting through it with as much ease as possible can make all the difference.
Maintain a balanced diet to help alleviate many menopause symptoms, increasing calcium and vitamin D. Menopause leads to a decline in bone density, increasing the risk of osteoporosis. Including dairy products, leafy greens, almonds, and fortified foods will provide essential calcium. Vitamin D from sunlight exposure and supplements can also support bone health.
Eat phytoestrogen-rich foods. Phytoestrogens are plant-based compounds that mimic oestrogen in the body. Foods like soy products, flaxseeds, chickpeas, liquorish root and berries can help balance hormone levels.
Limit alcohol, caffeine and spicy foods, as they may trigger hot flushes and night sweats.
Keep hydrated by drinking plenty of water; the usual recommended eight glasses can help manage dryness and bloating.
Regular exercise has numerous benefits during menopause, boosting bone and muscle strength; weight bearing exercises such as strength training, dancing, swimming, hiking can help muscle mass.
Menopause can cause sleep disturbances and increased stress levels. Practicing strategies to improve sleep and mental well-being such as meditation, mindfulness and breathing techniques which can help lower stress and improve sleep quality. Aromatherapy oil scents on a pillow, along with a cool bedroom can help enhance sleep.
Herbal remedies such as chamomile tea, Valerian root, and magnesium supplements may promote relaxation and better sleep.
For women who suffer with severe symptoms, Hormone Replacement Therapy (HRT) can be an effective option. Taking oestrogen and sometimes progesterone to balance hormone levels may often be advised by a Doctor.
Natural supplements like black cohosh, evening primrose oil and red clover are popular remedies for those hot flushes and mood swings, but checking with a GP beforehand is always a good idea first.
Maintain social connections with others – friends, family and support groups can help reduce mood swings. Engage in hobbies and fun activities that you enjoy.
Some women experience a higher libido because the worry of pregnancy may be lowered.
Many women experience a lower libido due to reduced estrogen and testosterone levels that can lead to a drop in sexual desire; understanding any changes and addressing them can help maintain a fulfilling sexual relationship during and after the menopause.
A low body image with anxiety and stress may contribute with emotional factors, so boosting self-confidence with good exercise and maintaining glammed up as you always did is important or, step it up even more and create better change.
Remember that the power of the mind, with all those fantasies that enhanced sexual activity, can still work and transform your physical action, so long as you don’t give up on it.
Some women feel that life really begins in the later years, children may be grown up and flown the nest, work may be reduced, leaving more free time for fun and exploring life itself for oneself, rather than everyone else.
Look at life as though you are still young in your head, and act accordingly by keeping active and being fun. Don’t be brainwashed into having to act your physical age, or wear age-appropriate clothing (whatever that is). You are as young as you feel mentally – feeling fit and full of life is all you need to get through.
Learning new skills and knowledge helps keep you up to date with modern times, keeps you and others interested in conversation.
Get out there, keep yourself fit and fabulous.
Definitely don’t act you age and have some fun!
Love and Sparkles
Samsara x