People don’t like talking about Menopause. Well tough – the more we are open and honest about health (be it mental health, or physical), the better! Menopause is going to happen to all women – fact. There are 13 million women in the UK going through menopause as your read this. It isn’t always as traumatic as the news portrays. There are many ways of dealing with symptoms naturally, as well as going on HRT. If there is one message I’d hope people take away from this, it’s that different approaches work for different people – there is no right or wrong way to deal with it – just the way that feels the best for you.
What happens in menopause?
Put simply: your ovaries no longer release an egg every month and your periods stop. There are three stages. In peri-menopause, approximately 5 years leading up to menopause, gradually your body makes less oestrogen. (Essential oestrogen will still be made by your adrenal glands, but ovaries will stop producing it). In the 1-2 years leading up to your final period, when this drop is significant, many women experience symptoms such as hot flushes, aching joints, “brain fog” and anxiety. Menopause is the point where you have had your last period (usually diagnosed as 12 months after your last period). In the post menopause stage, symptoms ease for most women, though it’s important to look after your health, particularly bone density & heart heath.
So, how do you deal with these changes in your body? There are two main ways:
The HRT route:
Many women swear by HRT to help ease symptoms. Advice is conflicting as to whether the benefits outweigh the risks. The main consideration is that there is an increased risk in breast cancer: an additional 4 in 1000 women. Whilst, in medical terms, this isn’t a large risk (obesity will “add” another 23 women to the 1000 – ie being obese is 26 times more likely to result in breast cancer*), it’s still a risk.
The Natural route:
This is less well publicised in the news. However, many women do manage their symptoms naturally very successfully. In fact, with acupuncture and lifestyle advice, I’ve helped a lot of women reduce their symptoms too. So it’s well worth seeing what you can do to help reduce your symptoms, whether you choose to take HRT or not.
It’s worth remembering that whilst in the West 85% of women suffer from menopausal symptoms, in the Far East, 85% of women DON’T. Our Western diets, stressful lifestyles & lack of exercise have a lot to answer for…
What can you do to help yourself during menopause?
- Increase your underlying health: get to – and stay at – a healthy weight. Not only will it help your energy levels and reduce stress on your back & knees but it will help manage your oestrogen levels.
- Eat foods that have been shown to help ease symptoms. Japanese women have few problems at menopause, largely because of their diet which is high in soy (think unprocessed, such as edamame beans, organic tofu, miso) and oily fish (salmon & mackerel). Phyto-oestrogens help to manage oestrogen levels naturally (lentils, chickpeas, beans). Omega 3 fats have been shown to help ease hot flushes**. For a full review of your diet, I would always recommend seeing a fully qualified nutritionist, but hopefully these tips will give you food for thought (pun intended!)
- Minimise stress, maximise sleep. Try & reduce stress, or your reaction to it. Also, try and get more sleep: yes it’s difficult if you are waking 5 times a night & throwing the covers off – but did you really need to stay up to watch that program? Catchup TV is there for a reason…
- Get regular exercise: exercise produces endorphins: natures happy high. It also helps sleep, manage weight and – most importantly for post-menopause, weight bearing exercise (including walking, cycling & running) helps maintain bone density.
- Perhaps the most important one: do what you need to stay balanced. Some quiet time (meditation, yoga, walking) away from the business of life. A new interest, or hobby? Go for it!
Interestingly, many of the symptoms of menopause are the same as those of adrenal fatigue or stress. Tiredness, poor sleep, irritability… so make sure you are looking after yourself, to help yourself through this time of change.
In Lockdown, as I write this, some of these ideas may seem easier than others. Do what you can: even one positive step can help. I advise women to start their days on a positive note. A quiet 10 minutes, a quick walk (or run), a healthy breakfast… All these send a signal to your body that you have listened, you care, and you are trying to help.
Can acupuncture help me through menopause?
I know many women who have benefited from acupuncture to help them balance hormones, reduce night sweats and hot flushes, and deal with anxiety (one of the lesser mentioned symptoms that can happen during menopause). By balancing your energy, and improving your health, it helps ease you through what is, after all, a natural process.
There will always be those who swear blind by HRT, those who would do anything to avoid it – and plenty of women inbetween. My own take? Just as in childbirth, there is no such thing as right. Some women opt to have children at home, others in midwife led centres, others in hospitals with lesser (or greater) intervention by medical staff. Intrinsically, women have a gut feel about what they want to do.
And, don’t forget, there can be a positive side. In eastern medicine, menopause is associated with increased wisdom. The menopausal years are often linked to a surge in creativity and power. Many women feet the need to go and do something new in their late 40s/early 50s. In the last year I’ve designed & made a unique coffee table, made giant pineapples for a school do (why? I just needed to….!), pulled together a fantastic decoration scheme for a big birthday bash and re-engaged with knitting…. So don’t be afraid to embrace your hidden talents & discover something new about yourself in this time of change.
*BBC “The Truth about Menopause” Nov 2018, figure from Royal College of Gynaecologists and Obstetricians
** Freeman 2011