Daily Mirror (Northern Ireland)
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Avoid potential triggers: Alcohol and coffee can increase the sensitivity of the blood vessels in the brain and central nervous system.
Feverfew: This herb contains a range of biochemicals that can reduce migraine frequency and discomfort. Try Healthspan Feverfew Migraine Relief Capsules (£14.95; healthspan.co.uk).
Increase magnesium levels: US researchers found that up to half of migraine sufferers had low magnesium levels. Taking a supplement has been shown to reduce the frequency and severity of attacks. Try Nature’s Aid Migraeeze (£9.95; naturesaid.co.uk).
Hair thinning
About 40 per cent of women will experience hair loss during and after the menopause. Oestrogen promotes hair growth so falling levels can alter the texture of hair, leaving it finer and drier, while androgens, the collective term for male hormones, can lead to finer head hair but excess facial hair.
Diet: Lack of iron and protein in your diet can also affect hair growth.
Increasing your intake of lean protein, calcium from dairy products and iron (green leafy veg, dried apricots, cashews, whole lentils and chickpeas) can help. Cut back on caffeinated drinks which deplete iron stores.
Hot flushes and night sweats
Hot flushes go hand in hand with night sweats and are the most common symptom.
Oestrogen has a direct effect on the brain’s thermoregulatory centre so, when levels fall, you are more sensitive to changes in body temperature.
Herbal help: Sage leaf can help rebalance the brain’s sweat-regulating mechanism. Steep leaves in boiling water for five minutes then drink hot, or chill and add to fruit juice.
A. Vogel Menoforce (£13.99; independent pharmacies) containing fresh herb extract of sage leaf, is shown to reduce severe hot flushes by 79 per cent after eight weeks.
Diet: Spicy foods, alcohol and caffeine can be a trigger. Eating a diet rich in soya is believed to be one reason why Asian women experience fewer hot flushes.
Manage stress: CBT can help manage stress, which can also trigger hot flushes.
Weight gain and bloating
Falling oestrogen levels can alter the way we store fat. Combined with the natural ageing process of a slower metabolism and declining muscle mass (sarcopenia), this is why many women complain of a thickening middle and a “flat” bottom. “Symptoms like aching joints, low mood and self esteem, and fatigue mean you’re less likely to exercise, which adds to the problem,” says Dr Henderson.
“The reduction in progesterone can reduce the motility of the gut, slowing everything down, leading to bloating that tends to feel like persistent PMT.”
Diet: Eat wholesome, high-fibre, unprocessed foods and cook from scratch. Reassess your portion sizes and cut down on alcohol, which contains a lot of sugar but no nutrients.
Try the FODMAP diet to combat bloating: “Work out which foods make symptoms worse – often refined carbs and gluten – and avoid them,” advises Dr Henderson.
Vaginal dryness
Surveys suggest as many as 80 per cent of women entering menopause experience vaginal dryness.
As oestrogen levels fall, the vaginal tissues produce less natural lubricant and lose their elasticity and strength, becoming more fragile and sensitive.
Lubricate: Topical HRT treatments (a cream or pessary) deliver oestrogen directly to the vagina so it doesn’t have the same associated risks as HRT.
“For a natural alternative, I recommend the Yes, Yes range of vaginal lubricants (yesyes.org), which are hypoallergenic, ph-balanced and organic,” adds Dr Henderson.
Take a supplement: Menopause Support also helps with dryness.
Joint pain and leg cramps
Collagen reduction affects joints as well as the skin, so women may experience the effects of wear and tear while dehydration and muscle loss can trigger leg cramps, says Dr Henderson.
We start losing muscle after the age of 30 but this accelerates as we age, which has implications for weight, fitness, bones, joints and muscle fatigue.
“The key thing women can do to protect muscle mass is strength training with hand weights and/or resistance bands,” urges Dr Henderson, who recommends using tutorial videos online for 20 or 30 minutes, incrementally increasing the weights over time.
Keep stiffness in check: Aerobic exercise is essential, as is keeping a healthy weight to prevent stiffness and swelling. Low-impact activities like cycling and walking are easier on joints than running, while swimming takes off the weight load completely.
Yoga can strengthen muscles and reduce aches and pains.
Herbs such as devil’s claw or sigesbeckia can help as they have anti-inflammatory properties similar to non-steroidal anti-inflammatory drugs, such as ibuprofen, but without the risk of gastric complications. Try Phynova Joint & Muscle Relief (£19.99; Boots).
Magnesium is linked to greater bone density in women and can help soothe muscular and joint pains. Eat almonds, raw spinach, wholemeal bread and yoghurt, and consider a supplement.
Pay more attention to your diet:
Nutrition plays a major role in vaccine efficacy, found a recent study in the journal PLOS, which concluded that good nutrition bolstered the immune response to the BCG tuberculosis (TB) vaccine.
“This study showed that malnourishment in developing countries is a significant factor altering immune response to vaccination,” explains Dr Ross Walton, immunologist and founder of A-IR Clinical Research.
“While we can’t yet conclusively state that improved nutrition provides better efficacy of the Covid vaccine here, it’s prudent to suggest that enhancing and enriching our diet may help.”
The study, published in the journal PLOS, suggests we should focus on fresh fruit, vegetables, whole grains, lean proteins, beans, lentils, nuts and seeds, while avoiding highly processed foods and takeaways.
Doing this will bump up our intake of vitamins A, C and E, vitamin B6, zinc, iron and magnesium – vital for a strong immune system.
Don’t skimp on sleep: “We need good restorative sleep for an optimum immune system, to fight off infection and for antibody production,” explains Dr Walton.
University of California researchers found that healthy volunteers who had the least sleep the night before having a flu jab produced the lowest level of antibodies to the flu in the months afterwards.
Avoid alcohol: Booze negatively impacts our gut microbiome and has an inflammatory effect on the body which could reduce the effectiveness of the body’s immune response.
In the recent BBC programme The Truth About Boosting Your Immune System, blood samples revealed that three glasses of prosecco reduced levels of lymphocyte cells, which are responsible for sending out antibodies, by as much as 50 per cent. The alcohol charity Drinkaware advises that you avoid alcohol for at least two days before and at least two weeks after you’ve been vaccinated.
Keep moving – in moderation:
Exercise has a positive antiinflammatory effect on metabolic function, which is why it protects against the development of chronic diseases and helps regulate the flow of immune cells around the body.
“Exercise is also central to our mental wellbeing, helping us deal with the effects of stress,” adds Dr Walton.
But don’t go overboard. Too much high-intensity exercise can actually trigger stress chemicals, such as cortisol, which suppress the immune system.
Don’t assume you’re invincible:
“It can take two to three weeks to develop immunity after your vaccination so there is still a chance you can catch the virus,” warns Dr Walton. And, although you must have your second dose to receive maximum protection, “no vaccine is 100% effective”, he adds, so it’s possible to still get infected and, we think, be able to spread the disease.
“It’s vital that we continue to adhere to social distancing and hygiene measures to protect ourselves and others,” he says.
“This really does work. The proof is the 95 per cent reduction in flu cases this year, entirely due to changes in social behaviour.”
Pop a pill: There’s growing support for vitamin D supplements as studies suggest that it plays a key role in immunity. “Studies show that low levels leave people susceptible to respiratory infections,” says Dr Walton.
Research shows Echinacea purpurea can support the body’s immune system to reduce the occurrence, duration and severity of cough, cold and influenza symptoms.
While there’s no specific data related to vaccine efficacy, Dr Walton suggests it could be helpful for those who need to travel by public transport or who work in close proximity to others.
A Vogel Echinaforce Drops (£10.50; Boots) have been shown to repel and reduce respiratory infection.
‘‘ Avoid alcohol for two days before and two weeks after having a vaccination