Embracing the Change with Grace
If you’re reading this, you might be experiencing menopause or looking for information to support someone who is. Menopause is a significant phase in a woman’s life, often filled with both physical and emotional changes. As a menopause expert, I’m here to guide you through this journey, offering insights and solutions to help you manage symptoms and embrace this new chapter with confidence.
What is Menopause?
Menopause marks the end of a woman’s menstrual cycles, typically occurring between the ages of 45 and 55. It’s diagnosed after you’ve gone 12 months without a menstrual period. While menopause is a natural biological process, the symptoms can sometimes be challenging to manage.
Common Symptoms of Menopause
During menopause, you might experience a variety of symptoms due to hormonal changes, particularly the decline in oestrogen and progesterone levels. Some of the most common symptoms include:
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- Hot Flushes: Sudden feelings of heat that spread over the body, often accompanied by sweating.
- Night Sweats: Hot flushes that occur at night, disrupting sleep.
- Mood Changes: Increased feelings of irritability, anxiety, or depression.
- Sleep Problems: Difficulty falling asleep or staying asleep.
- Weight Gain: Changes in metabolism that can lead to increased body fat.
- Vaginal Dryness: Reduced moisture and elasticity, leading to discomfort during intercourse.
- Decreased Libido: A reduction in sexual desire and arousal.
- Stress: Changes in hormones can lead to increased stress levels
75% of women experience hot flushes and night sweats and 46% develop sleep problems.
How do I know if I’m experiencing my peri/menopause?
If you are experiencing several changes or even 1 or 2 such as mood swings, low mood, changes in sleep, changes with your period , hot flushes, night sweats, and you’re 35-40+you are likely transitioning into the peri/menopause. Early action will help you overcome potential challenges with greater ease. You can speak to your GP and a menopause coach for advice. It is the onset of several symptoms that infer they may be menopause related issues due to changes in hormone levels.
The Importance of Understanding Menopause
Understanding what’s happening in your body during menopause is crucial. It’s not just about coping with symptoms; it’s about embracing a holistic approach to your health and well-being. Here’s why it’s so important to be informed:
- Bone Health: Oestrogen plays a vital role in bone density. Its decline can lead to an increased risk of osteoporosis.
- Heart Health: Post-menopausal women are at a higher risk of cardiovascular disease due to changes in cholesterol levels and blood pressure.
- Mental Health: Hormonal fluctuations can affect your mood and cognitive function, making mental health support essential.
Effective Strategies for Managing Menopause Symptoms
- Cognitive Behavioural Therapy (CBT):
- CBT for Menopause: Cognitive Behavioural Therapy is a structured, evidence-based treatment that helps you identify and change negative thought patterns and behaviours. The British Menopause Society recommends CBT as an effective treatment for managing menopausal symptoms, particularly hot flushes, night sweats, and mood changes. CBT can also help improve sleep by addressing the anxiety and stress that often accompany menopause. Visit our sleep blog or insomnia treatment page (links)
- Lifestyle Changes:
- Healthy Diet: Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in calcium and vitamin D are particularly important for bone health.
- Regular Exercise: Aim for at least 30 minutes of moderate exercise most days. Activities like walking, swimming, and yoga can improve your overall health and reduce stress.
- Sleep Hygiene: Maintain a regular sleep schedule, create a restful environment, and avoid caffeine and electronics before bedtime.
- Hormone Replacement Therapy (HRT):
- What is HRT?: HRT involves taking medications that contain oestrogen or a combination of oestrogen and progesterone. It can be very effective in relieving menopausal symptoms.
- Is HRT Right for You?: Discuss with your healthcare provider to understand the benefits and risks of HRT based on your personal health history.
- Non-Hormonal Treatments:
- Herbal Supplements: Some women find relief using supplements like black cohosh, evening primrose oil, or soy isoflavones. Always consult with a healthcare provider before starting any supplement.
- Medications: Certain antidepressants, blood pressure medications, and other non-hormonal drugs can help alleviate symptoms.
- Hypnotherapy:
- Benefits of Hypnotherapy: Hypnotherapy can help you manage menopausal symptoms by promoting relaxation, reducing stress, and helping you change negative thought patterns. It’s particularly effective for managing anxiety, improving sleep, and addressing issues like hot flushes and night sweats.
- Relaxation Techniques:
- Mindfulness and Meditation: Practising mindfulness can help reduce stress and improve your menopause symptoms. Techniques like meditation, deep breathing, and progressive muscle relaxation can calm the mind and body, positively impacting your physiological responses to stress.
Menopause and Your Sleep
One of the most common issues is sleep disturbances. As many as 75% of women experience menopause-induced sleep issues. Hormonal changes during perimenopause and menopause affect the way you think, feel, and function. That’s because oestrogen is found in every cell of the female body, playing a vital role in over 400 biological processes. When oestrogen levels fall, it impacts sleep and overall well-being which in turn exacerbate other menopause symptoms.
How Menopausal Symptoms Affect Sleep
Menopausal symptoms are interconnected, often leading to a cascade of issues. Hot flushes, for example, can trigger stress responses in your body, releasing adrenaline and cortisol, which disrupts sleep. This disruption can cause anxiety, racing thoughts, and palpitations, making it difficult to fall back asleep.
Sleep is a natural rhythm reliant on a sequence of chemicals released in synchronicity. Anxiety and stress, heightened during menopause, can impair this process. Once your sleep is compromised, your body enters survival mode, affecting digestion, reproduction, and growth, which can lead to weight gain, loss of libido, and poor health. Cognitive functions are also hindered, leading to low energy and negative thought patterns.
CBT-insomnia link 2 is globally recognised as the no 1 treatment for insomnia (link to insomnia blog)
What Can You Do?
The solution isn’t a one-size-fits-all approach but a nuanced strategy tailored to your needs. While general advice can help, investing in your health and seeking expert guidance will help you thrive rather than just survive during your menopause years and sleepless nights.
How Can I Help You?
We’ll collaborate using evidence-based techniques to address your concerns. You’ll gain insights into how stress management is crucial for alleviating menopause symptoms and develop skills to support your body naturally. This includes balancing hormones to minimise hot flashes and night sweats.
Additionally, we’ll focus on addressing the root causes of insomnia and anxiety, helping you:
- Sleep soundly once again
- Manage stress and anxiety effectively
How Does It Work?
Results…link 8
Heat during menopause has many triggers most of which are within our control.You will learn to minimise the frequency, intensity and duration of hot flushes by managing these triggers and naturally balancing your hormones.
Cognitive behavioural therapy is well established as the most effective therapy used to address thoughts, feelings and actions which often trigger and maintain hot flushes and night sweats. I also use hypnotherapy to alter the way hot flushes are perceived – similar to taking a paracetamol for pain.
Manage stress, anxiety, worry and emotions
Changes in hormones and increased cortisol means you brain and body are predisposed to stress and anxiety once you begin perimenopause
Cognitive behavioural Therapy empowers you to manage your feelings, thoughts and actions and switch stress into reverse.
Hypnotherapy is proven to amplify and accelerate results further so you feel better in weeks not months.
Fall asleep quickly and easily. Sleep well and wake feeling energised.
Find out how menopause affects your sleep here. Reset disordered sleep quickly by addressing triggers, lifestyle and managing menopause symptoms using tried and tested techniques
Correct insomnia Click this title to open the text
CBT-insomnia, established for 40 yrs, NHS first line approach and recognised globally as treatment of choice for insomnia.
As a certified menopause coach I work to help you achieve your goal in a timely manner
and provide expert advice personalised for you.
Conclusion
Menopause is a significant transition that can bring various challenges, but with the right information and support, you can navigate this phase with confidence and grace. Remember, every woman’s experience with menopause is unique, and it’s essential to find what works best for you.
Get in Touch
Are you experiencing menopause symptoms? Contact us today to schedule a consultation and explore personalised treatment options to help you thrive during this stage of life.
This blog provides valuable information about menopause, its impact, and comprehensive treatment options. It aims to educate and support you. Always refer to your GP for medical advice as services offered should not be considered as medical advice and is not intended to diagnose, cure, treat or prevent medical conditions.