Published April 2022
Menopause Care Tips
Menopause Care Tips
Menopause is a time of life dreaded by many women. It’s a time of change, which can have a huge impact on your physical and mental wellbeing. It’s also nothing to be afraid of.
The majority of women will start experiencing menopause between the ages of 45 and 55, although a smaller number of people get the onset of symptoms as early as their 20s.
There are several menopause symptoms to look out for including hot flushes, chills, irregular periods, sleep problems, thinning hair, vaginal dryness, dry skin, mood changes and changes to your physical function. During the different stages of menopause, the body also begins to use energy differently, fat cells change, and as a result, many women also gain weight more easily.
Sounds fun, right?
And, while it’s true that the menopause experience is different for everyone, all women will go through menopause at some point in their life. So, rather than dreading the process, why not look at it as a time to begin or reinforce healthy changes in your life?
Here are some of our top menopause care tips – give them a go!
What is menopause?
Menopause marks a point in a women’s life when they experience their last period. It occurs when they haven’t menstruated in 12 consecutive months, and they are no longer able to get pregnant naturally.
The menopausal transition generally begins between the ages of 45 and 55, and you’ll probably notice symptoms developing around four years before your last period. They may also continue for around four years after your last period – although, for some women, this can be as long as 12 years.
When you’ll start menopause depends on a range of factors, including your genetics and the health of your ovaries.
What can you do to help with menopause?
The good news is that there are lots of lifestyle changes that you can make to help to manage the symptoms associated with menopause, including:
Maintain a healthy weight
It’s not uncommon to gain weight during menopause as the body adjusts to changing hormones and lifestyle changes. However, gaining weight can increase your risk of developing a whole host of different health conditions including heart disease and diabetes.
With this in mind, during menopause, you should focus on reaching and maintaining a healthy weight by exercising frequently and eating a healthy and balanced diet.
Treat vaginal dryness
Vaginal dryness is a common symptom of menopause and can have a huge impact on your sex life. Vaginal dryness can cause vaginal tissues to become thinner and more easily irritated as a result of the natural decline in your body’s oestrogen levels.
The good news is that there are lots of ways to treat vaginal dryness and make sex more comfortable and enjoyable again, including vaginal lubricants which can help enhance sexual activity and alleviate pain during intercourse.
Your vagina isn’t the only place that can become dry during menopause – you might also notice your skin becomes drier too. So try to get into the habit of moisturising daily and establish a skincare routine.
Exercising on a regular basis is not only important for maintaining a healthy mind and body, but it can also help you to get a better night’s sleep, increase your energy levels and pave the way for healthier joints and bones.
Drink Enough Water
Remaining hydrated during menopause is essential. Drinking between 8-12 glasses of water a day can help to decrease oestrogen levels, reduce the bloating that can occur during hormonal changes, and help to prevent weight gain.
Alongside a host of stressful symptoms, menopause can also cause anxiety and depression. Practising relaxation and breathing techniques can help you remain calm and focused, helping you maintain a healthy mindset. Yoga and meditation can be particularly helpful.
If you’re a smoker, it’s never been more important to quit. When you’re going through menopause, you’re already at a higher risk of heart disease, so the last thing you need is to increase your risk further by smoking.
Many people going through menopause experience hot flushes, which can feel extremely unpleasant. To manage these and ease the discomfort, dress in loose, layered clothing when possible and keep your bedroom cool to reduce the risk of being rudely awoken by night sweats.
If your flushes are particularly bad, you might want to carry a handheld or portable fan to help cool your down when they strike.
Menopause Diet Tips
Don’t skip meals
During menopause, it’s incredibly important that you eat regularly and do not skip meals. In fact, skipping meals can actually impact weight loss efforts, making it harder to reach your healthy weight goals.
Eat more foods that are high in phytoestrogens
Eating foods that are high in phytoestrogens can help balance out your hormones during menopause, mimicking the effects of oestrogen in the body.
Foods that are rich in phytoestrogens include:
- Soy products
- Sesame seeds
These foods have also been linked to reducing cholesterol levels, blood pressure and limiting the severity of hot flushes and night sweats.
Eat fruit and vegetables
We all know that a diet packed with lots of fruit and vegetables is good for us. And, fruit and veg can also help to prevent a number of different menopause symptoms, assisting with weight maintenance and helping to reduce oestrogen levels.
Avoid trigger foods
Hot flushes, mood swings and night sweats can have a debilitating impact on our lives, affecting sleep, social activities, and work.
One way to help manage these symptoms is to avoid foods and drinks that will trigger them. For example, sugary and spicy foods, along with alcohol and caffeine are well-known for triggering menopause symptoms.
Supplement your diet
Certain supplements can help you tackle the symptoms of menopause, particularly calcium, vitamin D, and magnesium.
Cut down on alcohol
Heavy drinking during menopause can increase the risk of health concerns and make your symptoms worse. So cut back on your drinking if you notice your symptoms are getting worse or during challenging periods – that’s not to say you can’t still indulge in the odd glass of wine!
Menopause Care FAQs
Are bananas good for menopause?
Yes, bananas are considered a cooling food, which makes them perfect for helping to manage hot flushes. Oh, and bananas are also rich in nutrients and disease-fighting chemicals.
Does menopause age your face?
Unfortunately, menopause does affect your skin as the body stops making as much collagen. This can lead to sagging, particularly around the neck, jawline and cheeks.
What time of day are menopause symptoms worse?
Hormone levels do not stay steady throughout the day and many menopausal women note that their symptoms are worse in the evening, with night sweats, sleep disruption and hot flushes a lot more intense.
What is the average weight gain during menopause?
The average woman tends to gain about 10 to 15 pounds on average during and after menopause. Of course, how much weight you will gain does depend on other factors, including your diet, genetics, and lifestyle choices too.
What stops hot flushes naturally?
There are lots of ways to help stop hot flushes naturally, including meditation, slow, deep breathing and stress management techniques. Incorporating more plant oestrogens into your diet and avoiding caffeine, alcohol, and spicy foods can also help.
What is the best natural remedy for menopause?
People recommend a whole host of natural remedies for menopause symptoms. Black Cohosh, Soy, Flaxseed, and Vitamin E are all worth looking into, alongside lifestyle changes.
Find out more
For more information on menopause, sexual health, lubricants and more keep up to date with our AH! YES blog.