BALANCE YOUR HORMONES AND BEAT YOUR SYMPTOMS

Oestrogen is vital in maintaining our reproductive system, but there are oestrogen receptors all over our body – in the blood vessels, bones, brain, breasts, skin, heart, liver, urinary tract, hair, mucous membranes and pelvic muscles – and when levels fall we feel it. So it’s vital to plan ahead and understand exactly how our body is changing, how to balance our hormones and ease symptoms. If you feel truly overwhelmed by symptoms, see your GP – there is never any need to suffer in silence.

WHAT YOU NEED TO KNOW

✽ REFRESH AND REPLENISH

Avoid flushing triggers by stopping smoking and avoiding excess alcohol. Reduce or cut out caffeine and drink plenty of water.

✽ LOOK AFTER YOUR GUT

Increasing scientific and medical research is proving that gut health can have an influence on mood, emotions and mental wellbeing. Unfortunately, our levels of friendly bacteria in the gut can drop as we get older. Taking a probiotic will increase levels of good bacteria in the digestive system (and may also help guard against thrush and vaginal and urinary tract infections). Choose a capsule or powder that contains several different strains of microflora with at least six to 10 varieties.

✽ CONTROL YOUR WEIGHT

According to the latest research from the North American Menopause Society, hot flushes and night sweats experienced during the menopause are associated with higher body mass index, and other symptoms such as joint and muscular pain and urinary problems are more prevalent in those who are obese.

✽ KEEP MOVING Women who do little or no exercise experience

more severe menopause symptoms compared with those who are more active, according to a study of more than 3,500 women in Latin America. Those who exercised fewer than three times a week were 28% more likely to report severe menopause symptoms than those who exercised more. Participants in an American study found that the number of them suffering from hot flushes had decreased by 30% after attending a weekly yoga class for 10 weeks.

✽ MANAGE MOOD SWINGS with omega-3 rich foods (such as salmon, tuna, mackerel) and bananas, which are packed with potassium. NICE recommends considering cognitive behavioural therapy as a way to help with low mood or anxiety due to the menopause.

✽ REGULATE HORMONES with phytoestrogens such as flaxseeds (linseeds), lentils, chickpeas, soya and green vegetables – research shows they help balance hormones by mimicking oestrogen and may stimulate the liver to produce sex hormone-binding globulin, which controls the levels of oestrogen and testosterone circulating in the blood.

✽ HERBAL THERAPIES may help ease symptoms for some women. Agnus castus may help balance hormones and is recommended by some herbal practitioners for mood swings, tension and anxiety. Black cohosh may help alleviate irritability, vaginal dryness, palpitations, night sweats, mood swings and anxiety. There have been rare cases of liver failure, so as with all herbal remedies, always choose a preparation with a THR (traditional herbal remedy) logo on the packaging to reduce the risk.

◆ In April, we’ll be joined by Liz Earle in central London for an evening talk about how to have a happy and healthy menopause. Tickets are £30 each plus booking fee, and include welcome drinks and a GH goodie bag. Visit hearstlive.co.uk/liz-earle for more information. Liz’s book,

The Good Menopause Guide

(Orion, £25) is out on 8 March