Talking about the menopause

M-powered: Time to talk about the Menopause

The menopause is becoming less and less of a taboo subject thanks in part to the ongoing conversations, books, podcasts and documentaries of high profile women, such as BBC Breakfast presenter Louise Minchin and broadcaster Davina McCall. As a nation, we’re getting more comfortable talking about the menopause and it’s about time.

National statistics estimate that there are around 13 million women in the UK who are currently peri-menopausal (the period before the body enters menopause) or menopausal. This is equal to one third of the entire UK female population. There are currently 3.5 million women over the age of 50 in the workplace and around 75-80% of women of menopausal age are in employment, which on average is 45-55 years old. You might not be aware that three quarters of employees at Leeds Teaching Hospitals are women, and of that number, over half of those women are estimated to be transitioning or already living with the menopause. The Trust’s Health and Wellbeing team has been leading a campaign to get us better educated and more familiar with the menopause. With regular drop-in support sessions and additional focus groups for line managers, menopause doesn’t just affect those going through it, it has an impact on all those working and living around them. It is crucial that as a system a culture is created that supports and encourages our workforce to talk about the menopause and the impact that it has.

What is the Menopause?

• Menopause is a natural part of female ageing, and when menstruation stops.

This is usually between the ages of 45 and 55, although it can occur up to mid-60’s.

• Peri-menopause is the transition period prior to the menopause. During this time women can experience symptoms in line with fluctuating hormones. • Post-menopause relates to the time after menopause has occurred. This is when a woman has not had a period for twelve consecutive months.

Common menopausal symptoms

Common symptoms include: • hot flushes – short, sudden feelings of heat, usually in the face, neck and chest, which can make your skin red and sweaty • night sweats – hot flushes that occur at night • difficulty sleeping – this may make you feel tired and irritable during the day • a reduced sex drive (libido) • problems with memory and concentration

• vaginal dryness and pain, itching or discomfort during sex • headaches

• mood changes, such as low mood or anxiety • palpitations – heartbeats that suddenly become more noticeable

• joint stiffness, aches and pains • reduced muscle mass

• recurrent urinary tract infections (UTIs) The menopause can also increase your risk of developing certain other problems, such as weak bones (osteoporosis).

The Menopause Workout

The menopause brings about a whole host of changes within our bodies; some of them a lot more obvious than others. But there are physiological changes that occur deep within that can be easily bypassed when trying to address the countless other issues that present themselves with much more vigour. The sudden hormonal shift that occurs during menopause can bring about a number of uncomfortable side effects and if hot flashes and lethargy fall into that remit for you, it is extremely understandable that exercise if not the highest task on your agenda; it is, however a very important weapon in your arsenal to help combat some of the risks associated with a drop of hormone production in women. We all know that after that initial battle to get started, the endorphins kick in, stress levels are reduced and a more relaxed state is achieved afterwards, leading to better sleep patterns and mental wellbeing. Did you know that exercise can also play a massive role in reducing the risk of bone density related injury? During menopause, our bodies drastically reduce the production of the hormone oestrogen which alongside calcium and vitamin D plays a key role in the maintenance of bone density in women.

On average, women can lose up to 10% of their total bone density following the menopause and so it is vital that we try and protect that as best we can. A diet rich in vitamin D and calcium is one way to help keep things on track, but by incorporating weight bearing exercise into your daily routine, you can also help protect yourself from the risk of menopause related osteoporosis. Swimming, jogging and brisk walking are all excellent ways of boosting your physical activity and helping reduce these risks but weight-bearing exercises have been proven to offer significant benefits to women who are experiencing, or have experienced the menopause.

Purple Punch

The healthy smoothie that packs a punch!

Recipe:

50g beetroot (you can buy packs of this pre-prepared to make it even easier) 25g kale (raw) 125ml oat milk 65g frozen blueberries 15g prunes 1tbsp fortified flaxseed 50g ice (depending on texture) Chuck it all in a blender and blitz for 1-2 minutes depending on how you like the texture.

This will provide approximately: 204 kcals / 4.8g protein / 33.5g carbs, of which 19.6g sugars, 7.4g fibre / 7.3g fat, of which 0.7g saturated (0g cholesterol & trans fats)

Key benefits:

This is a fantastic all-rounder smoothie to get your digestive system going, lift you up and fill you with some really good vitamins. Benefits include; - A source of fibre to relieve the feeling of a sluggish digestion, bloating and constipation which can be associated with the menopause. - Rich in omega 3 & 6 to promote heart health and improve mood. - Flaxseed, a source of phytoestrogen which over time can help to ease hot flushes.

- Zinc to help with sleep patterns. - Beetroot is nitrate rich and promotes oxygen flow and utilisation within the body. - Blueberries are excellent antioxidants that help combat the effect of freeradicals within the body and promote a healthy immune system. - The kale and oat milk provide vitamin D and calcium, which are crucial for bone health. As oestrogen declines in the body it can cause bone density to decrease, increasing the risk of osteoporosis.

Get yourself informed

http://www.menopausedoctor.co.uk www.mpoweredwomen.net/real-life/ menopause-me-louise-minchin/ https://www.womens-health-concern.org/ help-and-advice/factsheets/ https://www.nhsemployers.org/articles/ menopause-and-workplace Twitter - @mymenopausedr Instagram - menopause_doctor

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