YOUR MENOPAUSE TOOLKIT
Studies increasingly show that good nutrition and optimising the intake of specific nutrients, together with minor lifestyle changes, can make a big difference to how you cope. When it comes to treating menopausal symptoms, trial and error is key. What works for a friend may have no effect on your symptoms.
GET UP AND GO
You would think that increasing your heart rate and sweating through exercise would make hot flushes worse, but the opposite is true. A study found exercise that makes you hot and sweaty can reduce the number and intensity of hot flushes. Regular exercise can help you maintain a healthy weight, relieve stress and improve your quality of life. Exercise in the morning when you have more energy.
MIND YOUR MOOD
Some women experience mood changes such as depression and irritability – symptoms that are often caused by hot flushes, night sweats and poor sleep. However, you might also be feeling down about reaching this stage of your life – particularly if you’re experiencing early menopause.
Other factors that can add to mood problems around this time of life are: Physical signs of ageing.
Changes to libido.
Other health issues.
Family changes like children leaving home or divorce.
Caring for ageing parents.
Job changes or redundancy. Financial worries. Talk to your doctor or a psychologist if you are experiencing significant or persistent changes in mood that last longer than two weeks.
Sleep problems, such as insomnia, are
common during times of hormonal change. Symptoms, particularly hot flushes and night sweats, can disturb sleep. The night sweats may change your usual pattern of sleep and the broken sleep pattern then becomes the new norm.
Go to sleephealth.org.nz for information and advice on how to break the cycle.
A study found exercise that makes you hot and sweaty can reduce the number and intensity of hot flushes
80% of women suffer from hot flushes, with 20% reporting severe hot flushes