How to support your body through the menopause

There are many factors that contribute to how someone experiences menopause. In this Menopause Awareness Month, we take a look at how you can support your body during this phase of life

Menopause is a natural part of life for women and people who have had periods when their hormone levels plummeted and their reproductive organs stopped working. This typically happens between the ages of 45 and 55, although it can happen sooner or later for some. You reach menopause when you have missed your period for 12 months.

Menopause and perimenopause can be an extremely difficult time for those going through them. It often comes with difficult-to-manage symptoms like anxiety, mood swings, brain fog, hot and cold flashes, and trouble sleeping. Not only can these symptoms affect your physical health, but they can also affect your mental health and well-being, your energy, your work, and your relationships.

Everyone will experience menopause differently and may have different symptoms, which can make it difficult to manage. HRT is often given to treat the symptoms of menopause. However, there are some other remedies you can try to support your body and mind during this time.

menopause and sleep

Eight out of ten women report having trouble sleeping during menopause, according to the UK Parliament poll. The constant fluctuations in body temperature can wreak havoc on getting a good night’s sleep. In order to sleep well, we ideally need a body temperature of around 18 degrees or slightly below. Hot flashes and night sweats caused by changing estrogen levels interfere with this, so trying to control your temperature at night is key to feeling asleep and awake.

Tips to stay cool:

• Have a cold water bottle wrapped in a cloth or an ice pack ready and keep it close to you in bed.
• Try sleeping with the fan on. To optimize cooling even further, try placing a bucket of ice in front of it to let the fan circulate the cold air.
• Sleep with the window open to avoid a stuffy bedroom and improve air circulation.
• Take a cool shower or bath before going to bed.
• Wear cotton pajamas to absorb night sweats and cool down faster.

What you consume can also support healthy sleep:

• Foods high in phytoestrogens, such as soy, oats, berries, flaxseed, apples, lentils, and rice, can help mimic estrogen, which can help minimize your sleep disturbances.
• Try eating “cooling foods” like carrots, watermelon, and cucumbers. All of this will help lower your internal body temperature.
• It’s true what they say about a glass of warm milk just before bed. Whether you choose a soy or milk option, warm milk drinks can support deeper sleep.
• To reduce night sweats, try eating more foods rich in omega-3 fatty acids, like fish and avocado.
• Drinking a cup of chamomile tea is also known to aid in relaxation for better sleep.
• Things to avoid when eating and drinking include alcohol, caffeine, and sugary and spicy foods. All of these can inhibit sleep.

menopause and sports

Although exercise won’t completely relieve your symptoms, it can help you manage them better. Yoga is a great way to work with your chakras (your energy centers) to reset your energies and find blockages and imbalances from your nervous system to your mind. At the same time, yoga supports bone health, prevents osteoporosis and breathing, prevents headaches and reduces anxiety.

Similarly, Pilates is a great form of gentle, low-impact exercise that improves your flexibility, strength, and even your focus and mood. Pilates uses movements that improve your balance, coordination, and control to improve your alignment and posture. It’s a great way to stay physically healthy during menopause and perimenopause while promoting your mental well-being.

Menopause and Mental Health

Menopause brings with it some worrying symptoms, including anxiety and brain fog. Coming to terms with this can be difficult for many women. 75% of people going through menopause say they have experienced memory loss and difficulty concentrating, which can make other symptoms like stress worse. One study found that curcumin found in turmeric tea produced a 28% improvement in memory compared to those given a placebo. Turmeric, in turn, can help relieve hot flashes and joint pain associated with menopause thanks to its anti-inflammatory properties.

Almost 70% of women report experiencing anxiety during menopause. Aside from making time for yourself, whether it’s listening to music or reading, and using relaxation techniques like walking or meditating, what you consume can help reduce anxiety.

• Try to keep your blood sugar stable by avoiding sugary foods that could cause sugar spikes. Eating little and often also keeps blood sugar stable.
• Eat serotonin-boosting foods like chicken, oatmeal, bananas, or cottage cheese. These foods contain tryptophan, which supports the production of our feel-good hormones.

October 18th is Menopause Awareness Day, which aims to raise awareness about menopause and the opportunities for people going through it. Realizing that your experience is unique to you is the first step in dealing with it.

If you’re struggling with menopause symptoms, know that there is support and you are not alone. You can find assistance in the Advisory Directory, by contacting a qualified professional, or by checking out our Articles section.