Summary
Most people will be aware that women can experience hot flushes and mood swings at this time, but the symptoms of the menopause are far more varied – and sometimes far more unpleasant – than just this
This can be a challenging phase of a women’s life. Not only does the menopause signal the loss of fertility – an emotional challenge for many women in itself – but the drop in hormones such as oestrogen and progesterone can cause a number of other physical changes as well. Most people will be aware that women can experience hot flushes and mood swings at this time, but the symptoms of the menopause are far more varied than just this. Weight gain, loss of strength, a leaky or weakened bladder and even osteoporosis are all possible results of the changing hormone levels.
But while the menopause might be inevitable (for 50% of the population at least), that doesn’t mean the symptoms have to be. With a little understanding of the changes occurring, and a few small lifestyle changes, women can minimise the symptoms of the menopause – and even thrive through this difficult time. This blog will explore the changes that occur and give some practical advice for steps to alleviate the menopause’s unwelcome side-effects.
What Did Oestrogen Ever Do For Me?
Although a number of other hormone levels start to drop during the menopause (notably progesterone and testosterone), the biggest dip occurs with a woman’s oestrogen levels. Most people are aware of oestrogen as the female sex hormone that is responsible for the menstrual cycle and plays an important role in pregnancy. However, it may come as a surprise to learn that oestrogen performs a number of other key roles in the body as well. So what are these other roles that oestrogen plays, and how does the body start to change when it is gone?
- Weight Management
Oestrogen helps your body to process and regulate glucose levels. As production of oestrogen slows, so the body’s ability to deal with sugars in the same way declines, and many women find that they start to put on weight during the menopause.
This might also be due to another of oestrogen’s key roles, which is to help maintain lean muscle mass. Essentially, the higher ratio of muscle to fat a body has, the more effectively it burns calories (muscle burns 3x more calories than fat). Therefore if muscle levels decline the body loses its ability to burn calories as quickly, and weight gain can result. - Bone Health
Oestrogen isn’t just important for the muscles, it has a role to play in bone strength as well. In young women’s bodies, oestrogen helps create new bone mass, but as levels drop this ‘osteogenesis’ stops happening. The result can be weakened bones, with some women going on to develop osteoporosis following the menopause. - Pelvic Health
As mentioned above, oestrogen has a role to play in maintaining muscle mass. For many women, the lack of oestrogen is felt most acutely during the menopause in the pelvic floor area, which can become weaker. In some cases, this can result a prolapse caused by one of the pelvic organs pressing against the pelvic floor. What’s more, the changes in this area can also result in a weakened or even leaky bladder (it doesn’t help that oestrogen also plays a role in urinary tract function). - Skin
One of the more unwelcome symptoms of the menopause is dryness and itchiness around the genital area. The drop in oestrogen causes the skin to become dryer and thinner, which can also make sex difficult and cause irritation. Following the menopause, this area can also become more acidic, which makes it more prone to infections.
Combating the Symptoms of the Menopause
The above might all sound a little depressing, but there’s good news too. We think a little knowledge is a good thing, and by understanding the reasons behind the changes that are taking place, you can be empowered to do something about them. Here are some of the steps that we’d recommend taking to alleviate the negative effects of the menopause.
- Kegel Exercises
So easy you can do them in a supermarket queue, these are a must for women going through the menopause, as they specifically target the pelvic floor area. Regular pelvic exercises can help improve bladder control and prevent uncomfortable prolapses occurring, as well as strengthening your core to help avoid lower back pain. - Other Exercises
It goes without saying that the multiple benefits of exercise – better strength and stamina, improved mood and better sleep to name just a few– are particularly welcome for women going through the menopause. Try to make exercise a regular part of your routine during the menopause and the chances are you’ll experience milder symptoms than would otherwise have been the case - Diet
As your body experiences the changes of the menopause, it can be worthwhile becoming more conscious of what you eat to help combat the symptoms outlined above. Avoiding the treat drawer is a good idea, as your body becomes less able to process sugars effectively. Eating foods high in Omega 3 and Vitamin D such as fatty fish can help improve bone strength, while high protein foods can help maintain lean muscle mass. - Self Care
Now, more than ever, it’s important to take some time to focus on you. This might mean anything from running a warm bath, to revisiting a yoga or meditation practice, to booking a regular, relaxing massage. If sleep is an issue, take some time to develop a sleep routine that involves reducing screen time and starting to wind down an hour before bed. For some women, counselling is an important part of dealing with the menopause, as talking about the many emotions that can come up during this time can help put things into perspective. In short, whatever you feel you need, don’t be afraid to do it – this is a time to put yourself first!
In Summary
The menopause is perhaps second only to pregnancy in terms of the changes that take place within a woman’s body. It is only natural to find this an emotional and challenging time, though it is important to remember that like so much else, this is just a phase, and it will pass. By taking time to understand the changes, and make small tweaks to accommodate them, many women can have a positive experience of the menopause. Indeed, some women even find this a time of empowerment and self-discovery (see Suzanne Sommers’ book ‘The Sexy Years’ for inspiration on a positive menopause experience). If you would like advice on any aspect of preparing yourself for this time, or caring for yourself during it, please feel free to contact us.
An opportunity to talk to us
Come and join our talk on Tuesday 5th May
How exercise can help with menopausal symptoms
Led by Alison Williams and Katie Coleman
6pm at Kendal Physio Centre
Click to register your interest
Biog:
Alison Williams is HCPC registered and our Pelvic Health specialist > Read more