10 top tips for the menopause
The menopause can be a very difficult time for a woman, and it can be difficult accessing good medical care. Nonetheless, in this article, we will describe 10 top tips for the menopause. We hope it makes it easier for you
1. What is the menopause?
Menopause is the stage in a woman’s life when her periods cease. Menopause typically occurs between the ages of 45 and 50 years.
Symptoms can develop many years before your periods fully stop. Help can be offered at any stage if these are impacting on your quality of life.
2. What are the symptoms of the menopause?
All women will go through the menopause at some stage in their life. Although symptoms are mild for some, for others the experience is life changing.
What are the symptoms? About 75 of women experience hot flushes during menopause, making them the most common symptom experienced by menopausal women. Hot flushes can occur during the day or at night. Some women may also experience muscle and joint pain (known as arthralgia), or mood swings.
The length of time that symptoms last for varies between individuals, but averages about 4 years.
Note. There are other causes of hot flushes (e.g. rare problems of adrenal gland). So do not assume all hot flushes are due to the menopause.
3. What is a hot flush like?
During a hot flush, you are likely to feel your body temperature rise. Hot flushes affect the top half of your body, and your skin may even turn red in colour or become blotchy. This rush of heat could lead to sweating, heart palpitations, and feelings of dizziness. After the hot flush, you may feel cold.
Hot flushes may come on daily or even multiple times a day. You may experience them over the course of a year or even several years
4. Who can help: your GP or someone else?
If you are struggling and think you may have symptoms of the menopause, then your GP should be your first port of call. It’s worth enquiring, at the time of booking, whether any of the GPs at your practice specialise in menopause or women’s health – ask to see them if possible.
5. How does menopause affect my bone health?
First of all, it does. The decline in oestrogen production can affect the amount of calcium in your bones. This can cause significant decreases in bone density, leading to a condition known as osteoporosis. It can also make you more susceptible to hip, spine, and other bone fractures. The spinal fractures are the reason why older ladies start to lose height, and adopt a ‘bent-over’ stance.
Many women experience accelerated bone loss the first few years after their last menstrual period.
To keep your bones healthy:
- Eat foods with lots of calcium – such as dairy products or dark leafy greens
- Consider taking vitamin D supplements
- Exercise regularly – and include weight training in your exercise routine
- Reduce alcohol consumption
- Avoid smoking.
6. What is the treatment for menopause?
There are a variety of treatments that can help menopause symptoms, including Hormone Replacement Therapy (HRT).
Several types of HRT are available on the NHS for treatment of hot flushes and prevention of bone loss. The benefits and risks vary depending on the severity of your hot flushes and bone loss, and your health. These therapies may not be right for you. Talk to your GP or menopause-specialist doctor before trying any hormone therapies.
7. Are there any NHS clinics for the menopause?
Yes. There are specialist NHS Menopause clinics like this one. Google ‘NHS menopause clinic’ to bring up search results in hospitals local to you. Services like this are not available everywhere and waiting lists are long. Ask your GP if you can be referred.
8. What websites are available?
The following websites have lots of up-to-date information regarding all aspects of menopause care, and are a really useful starting point to improve your knowledge whilst waiting to speak with your GP: balance Menopause, The Menopause Charity, Women’s Health Concern.
9. Are there any useful menopause apps and online questionnaires?
Yes. These can help you track your symptoms – e.g. the free balance app. Fill in your personal information, health background and take its menopause symptom questionnaire. If applicable, you should log your periods too. Once complete, a personal health report can be downloaded and brought to your GP appointment. This can really aid that initial discussion.
10. Is there anything else I can do for myself?
Yes. A healthy diet and regular exercise, alongside simple behavioural changes, can improve symptoms.
Summary
We have described 10 top tips for the menopause. Menopause is a time of change. And some will need extra medical support as described above. For others, making adjustments in diet and lifestyle can provide enormous benefits and relief from many of the associated symptoms. This is a useful handout.
Other resources
This article from NICE summarises symptoms and discusses HRT (hormone replacement therapy), which can make symptoms better.
Note: many alternative therapists (e.g. homeopaths) claim to be able to help deal with menopausal symptoms. Be cautious about spending a lot of money until you have talked to a trained healthcare professional.
Last Reviewed on 7 May 2024