Menopause

This information is designed to help people to adopt a healthier lifestyle through taking some simple steps. It includes why changes should be made and the support available to help achieve it. Here we are looking at the menopause.

Common symptoms include:

  • Hot flushes Night sweats
  • Difficulty sleeping Joint pains and aches
  • 'Brain fog'/ memory and concentration issues Mood swings/low moods and anxiety Vaginal dryness
  • Discomfort during sex Lack of energy
  • Lower libido
  • Changes in skin elasticity or thickness

It's important to remember that symptoms differ in severity and frequency for each person. Always see your GP if menopausal symptoms are concerning you.

Diet and Nutrition

  • Try to eat a diet that is low in salt and saturated fats to reduce risk of cardiovascular disease
  • Ensuring to you get enough vitamin D and calcium in diet will help protection you from osteoporosis
  • Eat plenty of fruits, vegetables, low fat milks and yogurts
  • Avoiding possible trigger foods such as spicy food and caffeine which can cause hot flushes and night sweats

Regular Exercise

  • Helps to improve and maintain physical health
  • Reduces chances of developing osteoporosis
  • Helps mental health and wellbeing
  • Relaxing activities such as Yoga and Tai Chi help with mood swings

General Lifestyle

  • Drink alcohol in moderation- alcohol is a trigger for hot flushes and night sweats, not exceeding 14 units of alcohol a week
  • Stop smoking – smoking triggers hot flushes and also increases your risk for cardiovascular disease and osteoporosis
  • Go to your health screening and speak to GP about symptoms if you are worried
  • Discuss treatment options for menopausal symptoms including HRT and non-hormonal medication with GP
  • Getting enough sunlight – vitamin D is important to keep bones strong
  • Cognitive Behavioral Therapy (CBT) talking therapy can help with low mood and anxiety
  • Speak to your employer if menopause symptoms are affecting your work to discuss if any adjustments are possible such as a desk fan
  • Make sure to have 'me time' to be able to relax, such as practicing mindfulness or meditation

See Also:

Information on the NHS website about the Menopause