LETS TALK MENOPAUSE – Published 14th July 2019
There is a word that comes to mind that is not often spoken about, heard about or seen!
I’m about to break all those habits of dusting these situations under the carpet, it’s all taboo! Or feeling embarrassed, ashamed or even isolated.
Fortunately, we are in a society today where these things are coming to light, but more needs to be done to spread the word on..
Menopause seems to be a taboo subject for many! How do you know if you’re going through the menopause, what are the early signs of menopause (Perimenopause), what can be done to help, is there someone I can talk too?
Most of the time menopause is not openly spoken about, is it too private, is it a fear of judgement, labelled ‘menopausal’ and to be avoided at all cost considering some of the negative impressions that have been made about it. With lack of information, and a fear to talk to someone about it, could lead to loneliness, worrying if what you are feeling is normal and part of the process. Now is the time to change that, let’s start talking menopause to help create a fantastic network of support between women, sharing experiences so no one feels on their own!
Every woman will experience menopause at some stage in her life, although perimenopause which mirrors puberty with hormonal shifts could start at the age of 35 and transition to menopause, the stage when menstruation and fertility come to an end 12 months after your last period, could take 6-10 years, there is no set age/time frame when it will happen, peri-menopause will affect each woman differently. But what we do want to do is TALK!! Just talking alone can have a great sense of relief, be it to your mum, auntie, sister, friend, it all helps to break that taboo! Let’s not dust it under the carpet!! Open up about it, this is when the support will come through, and some understanding!
Here are a few options to help:
- Hormonal testing to understand if you could be dominant or lacking in a certain hormone and how to best manage it.
- Changes to your diet, reducing sugar intake and alcohol, limit caffeine to mornings, swap processed foods for more colourful natural foods, increase water intake if it’s a bit low for instance.
- Talk to your partner and family about what you are going through, it could help them to understand what you are going through and how they can help you.
- Creating a support network, this could be asking members of immediate family to help with household chores, anything to help off load some of that pressure where you may feel overwhelm when things just become too much!
- Do something for yourself that helps you to relax and makes you happy, a relaxing bath, a good book, a walk in the great outdoors, meditation…the list goes on, aiming to reduce stress is important so not to end up on the stress rollercoaster, which could lead to eating foods high in sugar to keep going and relaxing with that glass of wine or two which could then lead to poor quality of sleep!
- Set a good sleep routine, go to bed at the same time every day, limit alcohol and sugar before bed, switch off all blue light/ technology at least 2 hours before bed, a good dark cool room could aid good sleep.
- A woman’s figure may change during this time, but! This doesn’t mean hours on end a week of exhaustive exercise, when already feeling fatigued, if anything it should be more of a pick me up with the right exercises, aiding bone density, heart health, muscle maintenance, balance, posture, wellbeing and more!
- You may notice a change to your pelvic floor in this life phase, which could lead to those ‘oops’ moments when coughing, laughing, sneezing, jumping etc an area that many women seem to put up with as ‘part of the process’ relying on pads or having to plan journey’s in advance for toilet stops, rest assured there is help available through specific pelvic floor programmes such as the EveryWoman programme, however I always work alongside a Women’s Health Physio to ensure you get a programme that’s tailored specifically to you.
- A healthy lifestyle means healthy adrenals= less fatigue, brain fog, good thyroid balance and healthier metabolism, increased energy and reduced stress, be kind to your body, live, laugh, and love.
There is so much more to help make this experience a positive one, the key is education/information and understanding of the peri/menopause life phase.
Please get in touch If you would like to book onto a menopause health and fitness programme that’s tailored to you.
Certified 3rd age woman’s health instructor, specialist wellness coach for perimenopausal and beyond females.