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Menopause A-Z

Anxiety:  Too much stress and worry  can leave us feeling drained and anxious so it’s important to create a balance. Give yourself time to relax and think about the things in your daily routine that are important to you and consider the things your grateful for. Meditation and mindfulness tapes are a great way of coping with anxiety or even getting out and having brisk walk. Talking to someone is so important as it stops your anxiety escalating.

Bone health: Women can lose around 20% of their bone density after menopause. This puts post-menopausal women at high risk of osteoporosis (weak bones) and fractures. Calcium and vitamin D will help maintain healthy bones and good sources include dried fruit, fish with the bones in and dairy products.

B- Vitamins: B6 and B12 /B9 ( folic Acid) are  important Vitamins in the menopause as they are responsible for Red Blood cells and the nervous system.

Chemical menopause: is a type of induced menopause. Induced menopause, due to the abrupt reduction of ovarian hormones, often causes the sudden onset of hot flashes and other menopause-related symptoms such as dryness of the vaginal lining and a decline in sex drive.

Digestion: Looking after your digestive health is key during menopause when hormonal changes can cause bloating and excess gas. Chewing your food fully to support better digestion and avoiding stimulants such as caffeine found in coffee and tea will help to promote healthy digestive function.

Exercises: is so important in menopause for our physical health as well as our mental health, with research showing that women who exercise regularly tend to live longer and have better moods than those who don’t. Even walking daily can help especially mood swings. Walking, bicycling, and dancing are all good examples of cardio exercise. Cardio exercises burn a good amount of calories, helping to prevent weight gain — which many women experience during menopause. It also helps ward off heart disease, a condition that’s more common among women of menopausal age.

Fatigue: One of the main causes of fatigue during menopause is changing hormone levels that regulate energy levels in the body. Getting a good night’s sleep is therefore key. Practising relaxation techniques before bed such as gentle breathing exercises can aid a restful night.

Gastroesophageal reflux disease (GERD):  symptoms of GERD include: A burning sensation in your chest (heartburn), usually after eating, which might be worse at night.    Chest pain ,Difficulty swallowing. Regurgitation of food or sour liquid. This is common in menopause as our digestive systems become sluggish.

Hot flushes: Whilst triggers can vary from woman to woman, avoiding spicy food, alcohol, smoking and stress can help greatly reduce the frequency . Maca powder is a natural supplement that helps reduce them.

Itchy skin:  Keeping your skin moisturised is one of the most effective ways of relieving this common problem during menopause. When taking a bath or shower, use warm water instead of steaming hot as this can strip your skin of essential oils.

Joint and muscular pain: Gentle stretches to boost flexibility can help ease painful joints, as well as ensuring you get plenty of calcium and magnesium in your diet. Alternative treatments such as massage or acupuncture help many women with their joint pain symptoms too.

Loss of libido: Changing hormone levels can often reduce libido. If you lose intimacy with your partner, your sexual desire will naturally reduce. It is important that you can communicate well with your partner to increase your emotional bond.

Mood changes: are one of the most commonly experienced symptoms of menopause, and a good diet plays an important role. Make sure you’re getting a good balance of protein, fruits, vegetables and complex carbohydrates such as beans, brown rice, nuts and seeds to keep your body balanced. The menopause can lead to changes in your mood, anxiety and lower energy. This is due to your body adjusting to the decline in levels of the hormones estrogen and progesterone. Lack of sleep due to night sweats may also lead to mood swings.

Night sweats: can cause sporadic sleep so it’s important to adapt your sleep routine. Practising relaxation techniques before bed such as meditation and gentle breathing exercises can help your body feel ready for sleep.

Oestrogen: levels reduce in a woman’s body when going through the menopause. The latest guidance states that for most women under the age of 60, the benefits of taking hormone replacement therapy (HRT) outweigh the risks – helping you tackle hot flushes and mood changes completely.

Progesterone is a female sex hormone. It’s produced mainly in the ovaries following ovulation each month. It’s a crucial part of the menstrual cycle and maintenance of pregnancy, after you ovulate each month, progesterone helps thicken the lining of the uterus to prepare for a fertilized egg.

Testosterone is the primary male sex hormone and an anabolic steroid. Although testosterone belongs to a class of male hormones called androgens, women also have testosterone. Women’s ovaries produce both testosterone and estrogen. Relatively small quantities of testosterone are released into a woman’s bloodstream by the ovaries and adrenal glands.

Painful sex: as a result of vaginal dryness can be one of the most distressing symptoms of menopause. Treatments such as oestrogen creams can help, and now more long-term solutions are available; safe and pain-free CO2 laser treatments specifically for treating intimate issues linked to menopause. When estrogen levels are high in comparison to progesterone levels, the uterine builds causing heavy periods as the lining sheds.Missed periods can also cause a build up in the lining causing heavy bleeding the next time you have a period . When bleeding is heavy, periods might last longer, they become harder to predict, this can be embarrassing and disruptive . Heavy bleeding can also cause fatigue and increase the risk of other health concerns like anaemia and fibroids.

Premature Ovarian Failure (POF): is a condition in women where the ovaries  stop producing eggs unusually early, before the age of 40. This is different from the menopause, which generally occurs around the age of 50. It is relatively rare, occurring in one in 1,000 women under the age of 30 and one in 100 women under the age of 40.

Relaxation: Try practicing mindfulness as a way to relax and quiet your mind. Sit comfortably, focusing on your breathing, and bringing your mind’s attention to the present moment without drifting into concerns about the past or the future. This form of relaxation has become increasing popular in recent years.

Skin: Oestrogen plays an essential role in our skin’s health and appearance. It works by activating key skin cells to produce collagen, elastin and hyaluronic acid, essential ingredients for maintaining healthy, vibrant and younger-looking skin. The low oestrogen levels associated with menopause can result in up to 30% loss of collagen in the first 5 years after the onset of menopause, this declines even further by a steady 2.1% in the following years. This significant reduction in collagen results in skin laxity, wrinkles, dryness and dullness, all of which ages the skin.

Thinning hair: Using a gentle shampoo and avoiding brushing hair while it’s wet as that’s when hair is the most delicate.  ** Follicles etc

Urinary tract: infections are more common in menopause as the lining of the urethra (the tube that drains your bladder) becomes more sensitive. Drinking plenty of water to help flush out the bacteria from your urinary tract will help, as well as drinking cranberry or lemon juices as these have mild antibiotic properties and may help to ease infection.

Vaginal changes: during menopause are common and should not be ignored. If you’ve noticed the appearance change, or pain or itching it could be signs of vaginal dryness.   Painful sex as a result of vaginal dryness can be one of the most distressing symptoms of menopause. Treatments such as oestrogen creams can help, and now more long-term solutions are available; safe and pain-free CO2 laser treatments specifically for treating intimate issues linked to menopause.

Weight gain: Hormonal and physical changes during the menopause make many women more likely to gain weight. According to the British Heart Foundation, our portion sizes have increased by more than 50% in the last 20 years, so try using your hand to measure your portion sizes: A portion the size of the palm of your hand should be your protein, two fist-size portions for your vegetables/salad, one fist or less is your carbohydrates (potatoes, rice, pasta etc.).

Falling oestrogens level can cause a problem with carbohydrate metabolism making it very easy t o gain weight .. loss of muscle mass slows down the metabolism . eating the same amount of calories without increasing physical exercise will cause weight gain.

Yoga: is a beneficial exercise for both mind and body. It’s also great for our core strength and improving our pelvic floor muscles, which can weaken as we age. Mediation, Stress relief, Pelvic floor and Strengthens bones.

Zinc: There is much more to a healthy immune system than just Vitamin C. Zinc, along with iron, copper and vitamins C, E and B-complex can all help to maintain a healthy immune system. Good sources of zinc include shellfish, liver, oxtail and corned beef, chickpeas, pumpkin seeds, nuts, wholegrains and cheese

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Even though today we are celebrating World Menopau Even though today we are celebrating World Menopause Day we must remember that everyday women are suffering from other gynaecological disease and are suffering daily without the correct diagnosis or support. Women’s health has to change entirely without constant taboo  innuendos when  talking about periods ,Menstrual  cycles and menopause.. support women and give them all the advice and support they need . Encourage larger establishments to create internal menopause hubs for their employees to seek advice and support without loosing time off work . GP’s need updated modules to identify symptoms earlier and therefore offer advice and support sooner . We may see a decline in mental health and anxiety if we could see these changes implemented.. spread the word ladies and be proud of your bodies and growing older gracefully 🥰💕😉 #hotflushclub #menopause #perimenopause #worldmenopauseday2021 #womenshealth #strongwomen #oestrogen #progesterone #testosterone #endometriosisawareness #lichensclerosus #breastcancer #fertility #hormones #womensupportingwomen #womenempowerment #womenshealth @drphilippakaye @libbystevenson.wellbeing @drshahzadiharper @davinamccall @shiva_shaktiyoga @
World Menopause Day 💕🌿 Wishing all our wonde World Menopause Day 💕🌿 Wishing all our wonderful followers a happy World Menopause Day . This year has been a change for many of us and we have had some positive changes and women who are helping with getting the taboo completely erased and allowing us all to talk about the menopause and support each other which is so important during this journey . Our friends and family are so important during this transition.. talk about the symptoms and remedies so that women all over the world will understand the process that is happening to their bodies . Share advice , remedies and stories so that other women can learn 💕🌿 #hotflushclub #menopause #perimenopause #worldmenopauseday2021 #strongwomen #oestrogen #hotflushes #insomnia #supplements #HRT #jointpain #vaginaldryness #libido #headaches #anxiety #talkaboutmenopause #womenempoweringwomen #menopausesymptoms #menopauseawareness #womenempowerment #womensupportingwomen #supplements #vitamins
Are you struggling to regulate your sleep patterns Are you struggling to regulate your sleep patterns ? Waking up at bonkers times ? Not able to sleep till after midnight? This time of year seems to reignite sleep problems and anxiety. It seems that our bodies become more confused . I wonder if way back , and I mean thousands of years , we may have hibernated ? I certainly feel like I want to at times !  A routine is still important and trying new mindfulness routines like clearing your mind space , doing a Yin Yoga class with amazing stretches , drinking Cherry 🍒 juice can help and magnesium glycinate which helps also with anxiety and easing stress .. a cool room with an open window normally helps me as it regulates my temperature so I do not wake to hot . Reading really sends me to sleep.  Insomnia is one of the big symptoms in menopause and this is due to the hormones dropping and the sedative affects of these hormones not being there anymore.  Replenishing your body with phytoestrogen foods can help , flaxseed is amazing and also helps the skin .  I think the key answer to getting the balance right is really what suits your body and as we are all so very different so when trying supplements and exercises make a note of the nights sleep you had to remember what worked , even add the foods you had eaten .. retraining your body to obtain quality sleep is so important to how we function daily . 💕🌿 #hotflushclub #menopause #perimenopause #sleep #insomnia #twilighthour #wideawake #serotonin #magnesiumglycinate #relaxingexercise #mindfulness #phytoestrogen  #happyhormone #womenshealth #womenempoweringwomen #womensupportingwomen #worldmenopauseday2021 #yoga #mindfulness #audreyhepburn #sleeping #menopausesleepproblems
Zora Neale Hurston was an American author, anthrop Zora Neale Hurston was an American author, anthropologist, and filmmaker. She portrayed racial struggles in the early-1900s American South and published research on hoodoo. The most popular of her four novels is Their Eyes Were Watching God, published in 1937. 
Born: 7 January 1891, Notasulga, Alabama, United States
Died: 28 January 1960 #menopause #perimenopause #hotflushclub #blackhistorymonth #racialequality #strongwomen #womensupportingwomen #womenempoweringwomen #womenshealth #discrimination #zoranealehurston #anthropologist #womannovelist
Do you suffer from joint pains in Menopause? Join Do you suffer from joint pains in Menopause?  Joint pain was one of the most debilitating symptoms of menopause that I faced . The pain in the hands and feet happened literally overnight and proceeded to interfere with my sleep as I felt the pain increase in the joints at night .  My GP referred me to  Rheumatologist who diagnosed Carpel Tunnel in one hand and De Quervains in another .. pain in my heels and ankles were also unbearable. I had cortisone injections in my wrists but changing my diet was probably the best way forward . Introducing glucosamine, Omega 3 ( fish oil ) and flaxseed has really helped . Turmeric is also an anti inflammatory. Vitamins D and K are really important as they help with cartilage repair . Oestrogen depletion can lead to chronic joint pain. Acupuncture is a good form of pain relief . Yoga and Pilates are great forms of exercise for building up cartilage and helps with mindfulness . 💕🌿 #hotflushclub #perimenopause #menopause #jointpain #kneepain #wristpain #carpaltunnel #cartilage #oestrogen #muscleskeletal #mobility #turmeric #vitaminD #vitaminK #omega3 #acupuncture #yoga #pulates #jointhealth #womensupportingwomen #womenshealth #womenempowerment @drshahzadiharper @drphilippakaye @shiva_shaktiyoga
Ladies, this weekend my “baby boy” all of 19 y Ladies, this weekend my “baby boy” all of 19 years old starts University and to say I’m going to miss him is an understatement as he’s been a fantastic source of support and the most considerate young man 🥰... along with menopause this will undoubtably be the most upsetting time. Many say I will have my independence but the last child leaving the nest brings a multitude of other issues and feelings .  How have you coped with this time and will this change you as a person ? 🌿💕 #hotflushclub #menopause #perimenopause #emptynest #emptynestsyndrome #anxiety #newhobbies #loneliness #newlife #independence #motherhood #womensupportingwomen #womenempowerment
Never allow your emotions to rule your life.. brea Never allow your emotions to rule your life.. breathe through the feelings as a new day can make such a difference.. counting to a greater number seems to help more especially in peri menopause/ menopause when our emotions are causing havoc with our mind . Paranoia feelings can consume us and make dramas out of nothing . That extra time helps with evaluating the moment and sometimes the situation can be sorted with time . 💕🌿 #hotflushclub #perimenopause #menopause #keepcalm #emotions #counttoten #feelingtheemotions #feelingthelove #emotions #emotional #hormoneimbalance #hormonal #womensupportingwomen #womenempowerment #womenempoweringwomen #talkingemotions #womensmentalhealth
Vaginal lubricants and moisturiser could make such Vaginal lubricants and moisturiser could make such a difference in how comfortable you feel .. I found a reduction in UTI and no dragging discomfort feelings .. sex life could also take a massive improvement ladies 😜. Talking lubes could really make a difference. There are quite a few lubricants but I found that Yes Organics really do take some beating . They are organic and easy on our body’s not causing me any irritation and I have fairly sensitive skin . If you are suffering from conditions such as Vaginal Atrophy or Lichen Scherlosus then these lubes are amazing .. also talking to your partner on what you enjoy can help them understand your body as it changes . #hotflushclub #menopause #perimenopause #vaginal dryness #lubricants #vaginalmoisturiser #vaginalatrophy #lichensclerosus #UTI #urineinfection #vulvahealth #vaginismus #vagina #womensupportingwomen #womenshealth #womenempowerment @yes_organics @drshahzadiharper @drphilippakaye
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