ME…. AND MY HOUSEKEEPING!
with presenter Katie Derham
Niggle 2 Night-time anxiety
I know I’m a worrier. I have a tendency to mull things over as soon as the lights are out and end up tossing and turning for hours. I would never resort to sleeping tablets; not only do they become less effective within days, but they can cause serious addiction and have even been linked to higher death rates.
My solution is a combination approach. First, I have a much stricter bedtime routine. If I’m feeling stressed, I write down a list of my concerns and actively ‘put them to bed’. If I find myself thinking about them at night, I make an active effort to push them gently out of my mind. I also do a killer sudoku or two in bed without fail. This demands my complete attention, preventing me from dwelling on worries and, because I only allow myself to do them at night, they provide me with a subconscious marker that it’s nearly time to sleep.
I never work in bed at night, especially not on my laptop, and I’ve switched my digital alarm clock for a phone that doesn’t emit blue light, which is known to interfere with sleep. I’ve invested in a new mattress and I also try to practise mindfulness for a few minutes a couple of times a day. It really works for me.
Niggle 3 Neck pain
Years of high-impact sport without good running shoes are almost certainly to blame for the neck osteoarthritis that causes my pain. It’s too late to reverse the damage, but I can reduce future impact. I’m now obsessive about high-quality trainers with decent shock-absorber insoles. I also use a cross trainer or cycle rather than jogging on hard surfaces.
Since I walk seven miles a day carrying my laptop, I’ve switched to a light one and shed everything unnecessary from my bag. I use a backpack or an air steward-style bag on wheels. I never carry a bag on one shoulder.
I take the rosehip supplement Gopo; I heard about its benefits at a medical advisory board and was impressed. If I have a flare-up, I use a topical anti-inflammatory, such as diclofenac or ibuprofen. Evidence suggests that they’re as effective as oral anti-inflammatories for localised problems, but carry none of the same side-effects.
Niggle 4 Ears and aeroplanes
Blocked ears on a plane can be a misery. I’m an expert in the Valsalva manoeuvre: closing my mouth, holding my nose and blowing out hard. It doesn’t do any harm and, while I need to repeat it a few times, I find it very effective. If I have a cold, I’ll use a decongestant nasal spray for a couple of days before flying and keep a supply of sugar-free menthol chewing gum close by, as chewing works in a similar way to the Valsalva manoeuvre. When swimming on holiday, I wear a tight-fitting cap and silicone earplugs to keep my ears dry. This reduces the chance of inflammation of the outer ear.
Niggle 5 Restless legs and cramp
People who suffer migraines are more likely to develop restless leg syndrome, which affects up to one in 20 women. It’s not life-threatening, but the aching/fidgety/electric shock sensation that makes it impossible to keep still usually strikes at night, when you’re trying to rest.
I have a ‘double whammy’ because I also get muscle cramps at night. These can start at any age, but are more common as you get older (one in three over-60s has them). Both can be side-effects of certain medication. I don’t take anything regularly, but if you do, you can discuss possible side-effects with a pharmacist. I’ve had my thyroid, kidney function and iron levels checked to exclude problems with them as a cause.
Things have improved since I cut out caffeine and stopped lie-ins. If I’m going to the theatre or cinema, I go to matinees, as sitting with legs down in a cramped position is a key trigger for restless leg symptoms at night. I also avoid travelling by car or plane at night. I am fine on a train, as I can walk around.
I sleep with my legs up on a pillow and I’ve also found that regular calf muscle stretches work for my cramps (three times a day and before bed). While the evidence for their effectiveness for muscle cramps isn’t strong, they’re at worst completely harmless.
If the cramps start getting worse, my next stop is magnesium supplements.
Niggle 6 Hot flushes and night sweats
Yes, I’ve reached that age. I’m adopted, so I don’t know about my family history. As a result, I’m a bit wary about the small increased breast cancer risk associated with HRT. For most of my patients, I can be fairly reassuring about HRT taken for a few years around the menopause but, fortunately, my symptoms aren’t too bad so I’ve gone for the natural route.
My hot flushes have been mild, but I dress in layers so I can shed clothes, if needed. I’ve been more troubled by night sweats and find myself alternating between feeling freezing cold and boiling hot. First to go were cuddles in bed (luckily, I have an understanding husband!). My bed is made so that I can throw off the duvet and substitute a single sheet, then a duvet cover with no duvet inside when the worst of the sweat has settled. I keep windows open and often have a tepid shower before bed. If I hadn’t done it already, I would have cut out caffeine and alcohol at night, and I never exercise within three hours of bedtime. Finally, I’ve increased my soya intake. Evidence suggests that Japanese women have fewer hot flushes than Western women.