HEALTH + WELLNESS
MENOPAUSE CONT .
Headaches
Headaches are also connected to a change in your hormones . Some women find that they suffer from headaches during their period and that the tailing off of menstruation actually reduces the pain . Others , however , find that the drop causes hormone-related headaches . These range from mild headaches to debilitating migraines .
Sleeplessness
Constant night waking and insomnia are commonly experienced during the early stages of menopause . 40 % of women in their 40s and 50s suffer from poor sleep , which increases during the transition to menopause . Oestrogen is linked to your sleep-wake cycle , so the variance in levels can affect your sleep quality .
The list above can seem a bit daunting – after all , who wants to spend a decade as a confused , spotty insomniac ? Not us and not you too we ’ d hazard a guess , which is why it ’ s handy that help with dealing with the menopause comes in lots of different ways .
Lift your mood
Having your emotional state blamed on hormones can be frustrating , especially if uttered by the opposite sex . However , if you are transitioning to menopause , early symptoms do include irritability and heightened sensitivity . Knowing that you are quicker to react to situations can help you prepare for them .
Mindfulness is a great way to gain control over your knee-jerk reactions . Through calm , gentle breathing exercises you can navigate high stress , worry and anxiety . Mindfulness has proven to be so powerful , even the military is using it to support personnel .
Think clearly
The best way to manage brain fog is to keep your brain both active and rested at appropriate times . During the day , try to get some gentle exercise . Things like yoga and dance require you to use your brain to execute moves and holds , which can help to focus your concentration . Brain training games can also be useful ; a few minutes spent on a crossword or sudoku aids memory and information retention . It ’ s also a great way to relax .
Shake off headaches
Ongoing headaches can make dayto-day living hard , especially if you suffer from migraines . While over the counter pain relief can ease a throbbing head , there are some natural remedies you can try too - a regular sleep pattern , daily exercise and reducing stress will all reduce the impact of a headache but the most important thing you can do is make sure you drink enough water . Aim for two litres every day .
Sleep well
A good night ’ s sleep underpins your overall health and wellbeing . If you ’ re struggling with falling asleep or find you are waking throughout the night , you will find all of your other
menopause early symptoms are exacerbated . Instilling a good sleep routine can help your body and brain unwind at the same time each day - reading or journaling half an hour before sleep can help you create a calm , cosy environment .
You can also try a humidifier with a few drops of lavender oil in the water to add a relaxing scent ; listening to an audiobook , soothing music or white noise ; a heavier duvet or quilt in winter - the pressure helps your body to feel secure ; and clean sheets – a study found that nearly 20 % of people who washed their bedding regularly slept better than those that don ’ t .
You are what you eat
What you eat can make all the difference as to whether you experience a difficult or easy menopause . Certain foods including spicy foods , caffeinated drinks and alcohol can trigger hot flushes , but phytoestrogens can help alleviate menopausal symptoms , so make sure you include plenty in your diet . Phytoestrogens are found in almost all fruit , vegetables and wholegrains but they are most beneficial when they are found in legumes , such as soya , lentil , peas and chickpeas . Other top foodie tips include :
• Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eat little and often to reduce the toll on the adrenal glands .
• Reduce or eliminate caffeinated drinks such as tea and coffee , which contribute to blood sugar problems but also act as diuretics depriving the body of vital nutrients and trace elements .
• Ensure a good intake of essential fatty acids from oily fish , nuts and seeds which help lubricate the joints , skin and vagina .
• Avoid fizzy drinks which contain high levels of phosphorus and increase the risk of osteoporosis by increasing urinary calcium excretion .
• Include a good intake of phytoestrogens in the diet from many sources and not just soya .
Finding that you are approaching menopause can have a significant effect on your mental wellbeing , as well as your physical state . Although you may feel anxious or overwhelmed at the thought of your impending menopause , spotting early symptoms can help you plan how you want to manage your treatment .
Elite Aesthetics have supported many women through their menopause with a more natural alternative to HRT . Bioidentical Hormone Replacement Therapy ( BHRT ) uses a plant extract that has an identical molecular structure to those in your body . Because the make-up is so similar , BHRT can offer you a more balanced treatment than synthetic hormone treatment . If you ’ d like to find out more , please contact Elite Aesthetics on 01322 949 380 or at info @ elite-aesthetics . co . uk to talk it through .
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