STEPS FOR A BETTER CHANGE

The menopause is a good time to take control of your health now and in the future

Keep moving

Studies show that exercising regularly can help to reduce menopause symptoms, including hot flushes and insomnia, because it helps to stabilise the thermoregulatory system, lowering body temperature and improving how your body distributes heat. ‘We’re only now beginning to understand the true power that exercise has,’ says Dr Juliet Mcgrattan, author of Sorted: The Active Woman’s Guide To Health. ‘It can also counteract the fall in muscle and bone mass, plus lower the risk of heart disease and certain cancers that increase at the menopause.’

TOP TIP Add weights or resistance bands when you exercise, or try hill walking, push-ups, sit-ups or squats.

Menopause diet

LOOK AFTER YOUR GUT ‘Emerging research into the gut microbiome and how it relates to hormonal health may place nutritional interventions more centre-stage in future,’ says Dr Hannah Short, a specialist in menopausal and premenstrual disorders. ‘A fibre-rich diet improves gut health and evidence indicates that women who eat a wide

variety of plant-based foods suffer fewer menopausal symptoms.’

EAT HAPPY-HORMONE FOODS

Research has found that symptoms are also reduced in women who eat a lot of phytoestrogens (naturally occurring plant compounds that are structurally similar to oestrogen). ‘Phytoestrogens can cushion the effect of the hormone rollercoaster,’ says Dr Marilyn Glenville, a nutritionist specialising in women’s health. ‘Don’t base everything around soya: also include chickpeas, oats, lentils, flaxseeds (linseeds) and kidney beans, and aim for variety.’ GET YOUR CALCIUM QUOTA We lose up to 20% of our bone density five to seven years after the menopause. Sources of calcium include green leafy veg, nuts, seeds, tinned fish (with bones) and dairy. You also need vitamin D gained from sunlight, so take a supplement from

October to March. EAT LITTLE, BUT OFTEN ‘Don’t go for more than three hours without eating,’ says Dr Glenville. ‘If you wait longer, your blood sugar will drop and adrenaline and cortisol will be released, leading to anxiety-related symptoms.’

RETHINK DRINKS Cut back on caffeine and alcohol, which can stimulate your body and make symptoms worse.

Your mental health

We have numerous oestrogen receptors in the brain, so it’s little wonder that wayward hormones can trigger everything from mood swings to ‘brain fog’. In fact, a survey by Healthspan found that a third of menopausal women had feelings of anxiety and almost a third felt depressed.

‘There’s a huge lack of awareness of psychological symptoms: I’ve seen women worried that they’ve developed dementia,’ says Dr Megan Arroll, a chartered psychologist and co-author of The Menopause Maze. ‘However, psychological symptoms are often the first signs of plummeting oestrogen, which also has soothing properties.’ They can affect anyone, but some studies suggest those who’ve struggled with premenstrual syndrome or postnatal depression, who might have a higher sensitivity to hormones, could be more predisposed. ‘Dropping levels of hormones are causing the symptoms: they’re not a reflection on your ability to cope,’ says Dr Arroll. Then…

SEE YOUR GP Your doctor can refer you for Cognitive Behavioural Therapy (CBT) or recommend an online course. If you live in England, try NHS counselling through IAPT (Improving Access to Psychological Therapies) at nhs.uk.

TACKLE STRESS ‘When stressed, your cortisol levels shoot up,’ says Dr Short, ‘which can affect the balance of oestrogen and progesterone as well as exacerbating any symptoms.’ So, delegate more and talk to friends and family. Mindfulness can ease anxiety, while exercises such as yoga can help reduce psychological difficulties.

REFRAME YOUR THINKING In Japan, the menopause is seen as a time to embrace wisdom and freedom. Eileen Durward, an A. Vogel menopause expert, suggests turning your thoughts to silver linings. ‘Period-free life, without anaemia, fatigue, and the emotional rollercoaster, can provide huge opportunities both practically and health wise,’ she says.

Don’t assume the menopause is to blame for everything. If you notice any sudden or irregular changes, including with your breasts, energy levels, mood, bloating, bowel habits or bleeding, see a GP.