Survival guide to the menopause
THE menopause affects lungs in the same way as smoking 20 cigs a day for 10 years, leaving many tired and breathless.
Latest research by Norwegian scientists seems to bring another reason for women to dread the menopause. But here are ten top tips to help get you through. Keep cool to beat night sweats Hot flushes at night can leave you drenched in sweat and wide awake. So keep a fan by your bed and sleep under layers you can remove, not one thick duvet.
Hormone r eplacement therapy is the most effective way to stop hot flushes but vitamin E and antidepressants can help. Ditching alcohol, coffee and tea, sipping iced drinks and having a lukewarm shower may work too. Get a good night’s kip Sleep can reduce the severity of symptoms so maximise your chances of getting a decent rest.
Exercise may help, just make sure you stop at least three hours before bedtime. Try yoga and meditation. Skip the nightcap and sip warm milk.
If you can’t sleep, read until you feel sleepy again. Keep calm Emotional highs and lows can be far worse than PMT. Speak to your GP, who may suggest a lowdose birth control pill, antidepressants or therapies.
Spend fun time with your friends and family and try tai chi. Head off headaches Many headaches women suffer from are caused by hormones, s o dramatic changes in menopause can lead to migraines or make otherwise everyday headaches worse.
Your doctor may be able to prescribe the contraceptive pill, HRT or anti-migraine pills.
Try to avoid stress, make sure you get plenty of sleep and eat regular snacks, including one before bedtime to keep your blood sugars up. Have sex Continuing to enjoy sex during and after the menopause has many health benefits – and can make you look and feel better. The increased blood flow to your vagina helps keep it toned. But hormone changes can leave it thinner and drier, making sex painful. Try lubricants or ask your GP about pills. Give up smoking Women who smoke have an earlier menopause, worse flushes and often don’t respond as well to HRT tablets. So quit now. Eat well Failing to eat the right things can make symptoms worse. One third of what you eat should be starchy foods, such as potatoes and wholegrain pasta. Get your five a day and eat lots of protein, which helps us recover from illness. Protect your bones Your bones can grow weaker after the menopause as oestrogen levels fall. But you can slow bone loss. Get lots of exercise outdoors to soak up vitamin D from the sun and eat enough dairy to get your calcium. Eat leafy veg, fish, eggs, and fortified breakfast cereals with added vitamin D. Stay active Women who are the most active suffer less from symptoms. If your fitness levels are not great, try walking three times a week for at least half an hour a time. Care for your hair All those hormonal changes can mean your hair thins or sheds faster around the menopause.
Use colouring products and shampoos that don’t contain harsh chemicals and avoid strong sunshine.