The Good Guide to Menopause or Will Menopause Ruin My Life?
At first, I thought I was going crazy. Now, I know it’s just menopause.
I would walk into a room and completely forget what I came in to do. Night sweats lasted for 2 weeks straight. My hearing became heightened and sensitive. And, in a split second I could go from irritable and angry to a flood of tears. I knew something wasn’t right, but I didn’t know quite know what it was.
As with any huge life change, there’s a period of breakdown, of unlearning, and relearning. It’s an opportunity for a whole new perspective and a new start, where you can become more aware of yourself and have the confidence and head space to focus on your own choices.
An estimated 13 million women in the UK aged 45-60 are currently going through one of the stages of menopause (perimenopause to post menopause), and 1 in 4 experience severe symptoms that negatively impact their lives, their work and their relationships.
This post is an evolving journey to uncover the many parts of the menopause. Join me, as I go through my own menopause journey and document my story along the way.
Here’s what you’ll find in this post:
What does menopause mean?
Did you know?
What are the symptoms of menopause?
Can essential oils help and where do I begin?
What are the natural options available to me?
How can essential oils help menopause symptoms?
How can simple changes in my diet help?
How can breath work, yoga and meditation help?
What podcasts do you recommend?
What books do you suggest?
What does menopause mean?
The definition of menopause is the end or cessation of menstruation. Menopause is just 24 hours long. It is 12 months after your last period. The following day you are considered to be in post menopause.
Perimenopause is the transitional period from fertility to the end of the menstrual cycle. This period can last anywhere from a few months to a few years, during which time women can experience a wide range of symptoms, some of which can be debilitating, if we’re not prepared.
The average age in the UK for women to experience menopause is 51, however the ranges given are much broader - between 45 and 60.
Did you know?
Photos: Katherine Hanlon; Vadim l
Menopause is not a new phenomenon. But only in the last hundred years or so has it been studied in detail, with treatments ranging from the bizarre and absurd to life-threatening.
In 350 BC Aristotle noticed menopause. Though the word menopause didn't yet exist, the philosopher decided it started at age 40 and noted women couldn't bear children after age 50.
In 1821, a French physician named Charles Pierre Louis De Gardanne coined the term la ménépausie (menopause.)
Symptoms of menopause differ in different areas of the world. In the West it's hot flushes, in Japan shoulder pain and in India low vision are the hallmarks of menopause.
Menopause treatments during the 1800s and early 1900s included electric therapy, taking opium, cold water directed to the abdomen, the filtered juice of guinea pigs' ovaries, arsenic thyroid gland extract and playing golf!
What are the symptoms of menopause?
There are so many!
The most common include: hot flashes, night sweats, mood swings, anxiety, insomnia, low mood, irritability, depression, midriff weight gain, headaches, and fatigue.
I know this because I am experiencing them myself, right now.
When I first started noticing a change, I was around 48 (I am 50 now). I was completely unaware what was happening to me. I went to my GP and had some blood tests and was diagnosed with hypothyroid (underproducing thyroid gland.) I was given a pill to take. This didn’t feel right to me and some how masking what was truly happening. So, I decided to dig a little deeper.
Here’s a more comprehensive (but not exhaustive) list of symptoms - some of which I just had no idea about. Some of the tell-tale signs that you may be experiencing symptoms of menopause:
PHYSICAL SYMPTOMS
• night sweats and flushes
• daytime sweats and flushes
• palpitations
• insomnia
• low energy
• tiredness
• headaches
• joint and muscle pain
• itchiness
ANXIETY SYMPTOMS
• panic attacks
• low mood
• tearful, depression
• irritable, frustrated
• anger
• aggression
• bitterness
• feeling unworthy
• inability to cope
• not feeling yourself
• loss of memory
• loss of concentration
BLADDER OR SEXUAL PROBLEMS
• passing urine more frequently
• leakage of urine
• bedwetting
• vaginal dryness, soreness or itching
• painful sex
• bleeding with sex
• low sexual desire
• difficulty with achieving orgasm
CHANGE IN PERIODS
• irregular periods
• heavier or longer periods
• lighter periods
• bleeding between periods
If any of these symptoms seem familiar to you, then PLEASE reach out and get help!. If you’re like me, then many of these symptoms just crept up on you. Each symptom in isolation might not seem like much, and you might choose to just get on with things, but once you notice that all of these symptoms (and more) are part of the menopause journey, then I hope you will reach out for support from your family, friends, support groups, and seek out medical advise. GET INFORMED so that you can make the right choices for you!
I’ve listed resources at the end of this post.
Photo: Sabine Schulte
What are the natural options available to me?
If you’re like me, then you immediately opted for all of the natural ways to support yourself first. There are many simple steps we can take to create positive change, so I’m sharing the ones that continue to support me:
Making nutritional changes for hormone health
Using essential oils for hormone support
Practising yoga, breath work and meditation
At this stage in our lives, more than any other, it’s important to nurture and nourish our body and carve out time for ourself!
Making nutritional changes to support hormone health
Hormones need a steady stream of nutrients for them to work effectively. I am certainly not a nutritionist, so will leave that to the experts, but here’s a few simple changes you can make that can have HUGE benefits:
drink more water
cut down on caffeine and alcohol
reduce your sugar intake
eat more green leafy vegetables to keep bones strong
research supplements to support your overall health such as magnesium, omega 3, vitamin D, and vitamin B12
Julie Preston, nutritionist and Ayurvedic practitioner, suggests some simple hormone rebalancing recipes to try, like this one:
Nourishing Berry Porridge Bowl
Full of fantastic and yummy hormone balancing foods, learn to listen to your body and feed it well:
OATS ( I use organic gluten free jumbo oats cooked in filtered water) are a fantastic way to increase your soluble fibre intake - so important for gut health, heart health, blood sugar control (hello insulin, one of our hormones that can run riot during menopause and perimenopause) as well as improving digestion and cholesterol.
BERRIES in recent studies there's been a link between blueberries and improved memory / decreased cognitive function ( bye bye brain fog) They're also low GI so they don't spike sugar levels. Rich in fibre, and a great source of vitamins, minerals and antioxidants
GROUND FLAXSEED is a fantastic source of PHYTOESTROGENS which are plant-based foods that mimic oestrogen in a weaker form. The types of food have been known to help REDUCE HOT FLUSHES so making sure you add a couple of portions of these foods to each meal is worth trying. POMEGRANATE is one of my fav sources I add daily to my brekkie and salads, as well as fermented soy products like Tofu, Tempeh, Edamame
NUTS & SEEDS - Great sources of essential healthy fats, minerals and good quality proteins. Omega 3 fatty acids are naturally anti-inflammatory ( helpful for achey joints). Proteins help keep our blood sugar levels balanced as well as reducing fatigue and carb cravings. Healthy fats can also help contribute to weight loss! Think Avocado, nuts, seeds, good quality olive oil, olives
.
If you need added sweetness try a sprinkle of CINNAMON which helps balance blood sugar and can satiate your appetite
I'm a fan of no food rules, and no declarations of giving things up, it's about learning what works for you, fill up on the good stuff, and listen to your own body above all as what works for one person won't work for everyone. Baby steps each day to take ownership of your well-being will help you feel empowered through this natural transition of our lives as women.
Find more delicious recipes and learn more from Julie at TruYou Yoga.
Using essential oils for hormone support
Over the last couple of years, I’ve turned my attention towards essential oils as support and it has opened up a new world of using plants as a remedy. Essential oils have been used for thousands of years to help with many ailments, maladies, beautification regimes and to support life changes.
Here’s a few KEY essential oils that specifically help support menopause:
Clary sage
Clary sage is an incredibly effective essential oil. It helps balance out oestrogen levels and ensures the long-term health of the uterus. It promotes healthy hair and scalp, keeps cortisol levels stable and calms the body and mind. Clary sage opens the blood vessels and allows for increased blood circulation; it also naturally lowers blood pressure by relaxing the brain and arteries. And, hot flashes can be naturally remedied with the help of clary sage.
How to use:
Rub three to five drops of Clary Sage oil on the abdomen for a soothing massage.
Add a few drops to bath water for a stress-relieving bath.
Add to shampoo or hair conditioner to promote healthy hair and scalp.
Use three to four drops in diffuser.
Geranium
Geranium is the oil of love and trust. Use of Geranium essential oil dates back to ancient Egypt, where Egyptians used it to beautify the skin. Soft, floral and comforting on the nose, this oil balances our emotions. It helps our heart to soften allowing us to release emotion or heavy feelings gently. Geranium helps to balance hormones, supporting menstrual cycle regularity in perimenopause. And, it promotes a feeling of calm and balance.
How to use:
In an aromatherapy steam facial to beautify skin.
Add a drop to your moisturiser for a smoothing effect.
Geranium essential oil is great for both dry and oily hair. Apply a few drops to your shampoo or conditioner bottle, or make your own deep hair conditioner.
Diffuse three to four drops of Geranium oil aromatically for a calming effect.
Lavender
Studies have shown lavender helps reduce menopausal symptoms, such as hot flashes, headaches, and heart palpitations in some people. Lavender helps keep cortisol levels stable while calming your body and mind and supporting your libido. It also promotes healthy hair and scalp, healthy sleep.
Uses of Lavender:
Use three to four drops of lavender in a diffuser for a calming and relaxing effect.
Add a few drops for a relaxing bath.
Use lavender as a roll on to the temples, soles of feet or onto the palms and breath in.
Hormone Balancing essential oil blend
I’ve mentioned a few single essential oils that provide menopause support, but I also use a hormone balancing blend as part of my daily routine. It’s made with clary sage, geranium, bergamot, ylang ylang and lavender. Learn more in my post Essential Oils For Balancing Hormones.
Can breath work, yoga and meditation help?
I’ve been practising yoga for more than two decades and my practise has gone through many different interpretations. When menopause symptoms started to heighten, my practice changed from a strong and powerful vinyasa flow to a slower, more subtle but mindful practice, with a huge emphasis on breath work.
By breathing deeply and mindfully, you expand your body and create space for more oxygen to flow into the lungs which helps to create feelings of calmness and relaxation.
The benefits of breath work, yoga and meditation are many:
stronger lungs with an increased capacity
healthier heart and strong diaphragm
more enhanced mental-state
helps promote restful sleep
maintains healthy bones
cultivates a calm mind
reduces anxierty
relieves stress
builds self awareness
builds self acceptance
Take charge of your hormonal health!
Join me in Yoga for Menopause Support, a weekly live streamed class beginning in November, where we'll practise yoga poses, breathing techniques and mindful meditation to manage the main menopause symptoms, and take away useful information about natural remedies, nutrition and self care - all in a safe supportive environment. Share experiences with other women, laugh, cry and embrace the changes of your unique menopause journey!
Join me for a transformational Menopause Yoga Retreat in Greece!
What is HRT and can it help?
When it comes to making the right choices for your health and wellbeing, get informed. There are many ways to support yourself during menopause naturally. Balancing your hormone health through nutrition, lifestyle changes and supplements can make a huge difference, but sometimes that can only get your so far. You need a bit more help and HRT might be an option for you.
HRT (hormone replacement therapy) is a synthetic hormone replacement, usually a mix of oestrogen and progesterone. Bio-identical hormones, a more natural alternative are also available. Learn more.
In Nicki Williams’ book entitled “It’s Not You, It’s Your Hormones (p249), she describes the benefits of hormone replacement:
Bones - sex hormones have a vital role to play in bone health. HRT can help reduce bone loss, and therefore your risk of osteoporosis.
Heart - oestrogen and testosterone can protect the arteries and heart from damage.
Skin - oestrogen reduces collagen loss, therefore helping iron out wrinkles.
Vaginal dryness - oestrogen can help to keep passageways supple and lubricated.
Muscles - both oestrogen and testosterone help with muscle repair.
Brain health, mood and memory - together with testosterone, oestrogen can improve verbal memory, mood and cognitive function.
Stress and sleep - progesterone is the antidote to stress. It can help combat the excitatory effects of cortisol and calm the system down.
PMS - using natural p-progesterone during perimenopause can ease the symptoms of excess oestrogen (including PMS, heavy periods, breast tenderness and fluid retention).
Hot flush relief - oestrogen replacement can help reduce symptoms of hot flushed and night sweats.
I suggest conducting your own research and speak to your doctor if you are unsure about what option is right for you. If your doctor is not helpful, then find a new one - one who specialises in menopause. Above all, I highly recommend that your first port of call is to get tested so you and your doctor can see where your hormones levels are, how efficiently your body metabolises and detoxifies them and whether there are any other health risks that could effect your treatment.
Newsom Health and Dr. Suzanne Saideman both specialise in Menopause and offer online appointments.
How can I learn more?
Over the last 6 months, I have been actively seeking out information, advice and support around menopause. I’ve found a few podcasts that are informative and insightful and I’ll continue to build this up over time.
What podcasts do you recommend?
I’ve listed a few of my favourites below. If you have any recommendations, please let me know in the comments below so I can grow this list.
What books do you recommend?
I’ve listed both fiction and non fiction below. I think it’s important to see how the menopause has been written about over the centuries, especially through the eyes of some literary heroines.
Guides
MENOPAUSE all you need to know in one concise manual by Dr Louise Newson
The Good Menopause Guide by Liz Earle
It’s Not You, It’s Your Hormones! by Nicki Williams
Menopause: The One-Stop Guide: A Practical Guide to Understanding and Dealing with the Menopause by Kathy Abernethy
Fiction:
Mrs. Dalloway by Virgina Woolf
What Would Virginia Woolf Do?: And Other Questions I Ask Myself as I Attempt to Age Without Apology by Nina Lorez Collins
The Madwoman in the Volvo: My Year of Raging Hormones by Sandra Tsing Loh
I Feel Bad About My Neck by Nora Ephron
And finally,
If any of this post resonates and you feel like you are slowly losing your mind, know you are not alone. I hope I’ve provided some support, some information and some tips so you can go out and do your own research, become more informed about your own symptoms and take action in your own life. Each woman has her own menopause journey and if she is well informed, can make decisions that are right for her, helping to make this transition one filled with acceptance, resilience and empowerment.
Resources
• Newson Health Menopause & Wellbeing Centre
• Dr Saideman, menopause specialist (this is the doctor I am seeing)