What I have learned about the Menopause/peri Menopause.
Who’d have thought I’d be writing a blog about my own experience of the menopause!! I’m 60 now and just over 10 years ago when I thought I was experiencing my first signs of the menopause, no one discussed it. I asked friends and sisters who were older and they just shrugged and said ‘yeh, I’m going/been through it’. I questioned everyone who I thought might be, they had never discussed it. I was shocked!! Well things have changed so much since then; it’s now given the respect and acknowledgement it (and the women going through it) deserve.
My menopause experience
Symptoms seemed to creep up slowly, I believe my first inkling was around my mid-40s, I started speaking to friends and my older sisters and things began to make sense. It’s only just over 10 years ago, but it really wasn’t talked about. I certainly changed that in my friendship groups and with the ladies I train. I asked everyone I knew what their experience was, it was eye opening. Slightly different for everyone but lots of similarities. You need to do your own research; symptoms vary and can be hard to recognise as hormonal.
I had such a low mood and couldn’t quite understand it, although my children were growing up, I’d been married for over 20 years and working hard, I put some of it down to those things. In hindsight, I had a ‘mini breakdown’ I felt anxious, I couldn’t stay still, I started to go out a lot when I’d been more of a homebody. I was searching for some excitement. I felt like I’d been doing a lot for others (husband and 2 boys) and started to let them get on with it. It helped them become more independent and cope without me which wasn’t such a bad thing as they can now cook and do more domestic things for themselves. I wasn’t eating well and survived on a diet of wasabi peas and wine!!! Not a great diet, I lost weight and people complemented me on it, but it wasn’t a peaceful time, I wouldn’t recommend it as a diet.
Other symptoms
When I looked at a list of 30 symptoms, I swear I had well over half of them.
· Hot flushes
· Night sweats
· Tired all the time/insomnia.
· Joint pain
· Crawling skin (feels like something crawling on your skin or in your hair)
· Dry skin
· Mood swings
· Brain fog
My doctor recommended anti-depressants which did help at the time. My anxiety lessened, I calmed down and got on with life. I since learned that this is common to be prescribed anti-depressants when HRT may have been a better option. She sent me away with a leaflet on HRT and said discuss if I really couldn’t cope with life!!!!
Working
I was working as a personal trainer and had to try to maintain a positive attitude whilst struggling to focus and stay in the present. Then covid hit and I was doing classes online. It was also incredibly hot; I have never sweat so much. But spending quiet time alone, out walking with my little dog Archie. I walked miles. There was my husband, one son and me. It was great that everyone was in the same position, so I didn’t mind staying home and keeping it all simple, it was a lovely time after what I had been through.
HRT
Just over 2 years after starting anti-depressants, I decided to try HRT and came off the anti-depressants before it started, I wanted to know it was working without the other meds. I had looked into it; I had a friend who also did research and we both came to the conclusion that oestrogen gel was a good option. Taking it separately with progesterone sounded more flexible. Plus, the doctor kept on saying the combined patch was what everyone takes, I hate being lumped with everyone, so I was determined to do what was right for me. The combined patch does seem to work for a lot of people I know, so don’t be put off giving it a go. After discussing with a menopause specialist (through the NHS) I was prescribed it and started straight away. It was late 2020, my periods had been stopped for about 1 year.
It was amazing how much better I felt, the joint pain went, and I slept well for the first time in what seemed like forever. I also learned how to adapt my nutrition, stress management, exercise, and sleep to help my symptoms.
Endometrial cancer diagnosis
I had been taking HRT for about 10 months. My periods had stopped, but one day I had a very slight pink stain on the toilet roll. I was going to the doctor for something else, but a client/friend said to make sure I mention the ‘spotting’ to them. (we have some very personal conversations in the training studio, we talk about anything and everything whilst working out) Not being too dramatic, It could have saved my life.
I was referred for a scan and had a biopsy (hysteroscopy – the most painful procedure I’ve had, make sure you have anaesthetic if you’re having one). She said not to worry it was probably nothing. When I hadn’t heard anything after 4 weeks I assumed it was ok. The next week I got a call whilst out walking, I had to go in the following week, I asked to change it the appointment but they said it had to be then, I was scared and had the worst weekend ever. I went in the appointment, she was so apologetic, I had cancer and would need a hysterectomy. They would send for further tests before the next stage.
I got called in the following week after the tests were back (it is possible to get quick results) I saw the consultant, he said a complete hysterectomy, but it hadn’t gone further than my womb so no further treatment would be necessary. This was end of July 2021
Hysterectomy
October 2021, I went in, had the operation, keyhole surgery. It went well, I stayed for 1 night. I had 6 weeks to recover and felt well. Having been fit and healthy before surgery really helped my recovery. I spent the 6 weeks building up my walks, started light weights after 4 weeks and very slowly increased till I was back to full health. I didn’t start running again until after Christmas. I wasn’t going to push it too far. I’ve taken it in my stride and don’t feel I’ve suffered, particularly as I didn’t need further treatment, it could’ve been so much worse.
Exercise
Studies have shown exercise can help reduce vasomotor symptoms such as hot flushes, night sweats, brain fog and migraines. But more crucially, there is extensive evidence that exercise improves mental health, which can take a knock in menopause. If you feel strong physically and emotionally, you’ll feel more able to deal with whatever comes your way – and with hormones being the fluctuating little devils they can be, this could vary from day to day!
I found that exercising helped enormously during the early stages of the menopause, while it sounds counterintuitive, many studies have proven that exercise helps boost energy levels which in turn promote better sleep. I now limit high intensity exercise and keep strength my priority. I must admit that I didn’t always feel like it but I made sure I kept a certain level of activity going. Moreover, good levels of sleep and exercise lead to better nutritional choices – so there’s a positive impact on reaching a healthier weight too.
Hot flushes: How do I know that I’m having one?
Trust me, you’ll know!! During a hot flush, you’ll likely feel your body temperature rise, it feels like it starts at your feet and comes up, you may not recognise it at first but may ask ‘is it just me or is it hot in here?’ This rush of heat can lead to heart palpitations and feelings of dizziness. After the hot flush, you may feel cold. They may come on multiple times a day or occasionally.
Avoiding triggers may reduce the number of hot flushes you experience. These can include:
consuming alcohol or caffeine
eating spicy food
feeling stressed
being somewhere hot
Help reduce your hot flushes by doing breathing exercises, (in for 4 out for 4) dressing in layers can help so you can easily remove a layer when it starts.
Muscle & Bone health in menopause?
The decline in oestrogen production can affect the amount of calcium in your bones. This can cause significant decreases in bone density, along with sarcopenia (muscle loss) leading to a condition known as osteoporosis. It can also make you more susceptible to hip, spine, and other bone fractures. Many women experience accelerated bone loss the first few years after their last menstrual period.
Is weight gain inevitable during the menopause?
I haven’t actually put weight on but boy, has it moved!! I first noticed in lockdown when out walking, I was squeezing through a style and my midriff was touching it, that hadn’t happened before, I was horrified! It seems to have shifted upwards from my legs, which are now slimer than they were. Changes in your hormone levels and metabolism may cause you to gain weight, or you may notice a redistribution of weight around your mid-section. However, aging can also contribute to weight gain.
Focus on maintaining a balanced diet, exercising regularly, and practicing other healthy habits to help control your weight. You may find you can’t process refined carbohydrates as you once did, I definitely can’t eat what I did. More protein and less refined carbs for me and it seems to keep my middle in check. I also noticed that what I ate was less, if I ate 10 years ago what I eat now, I’d be losing weight. My metabolism has definitely slowed. So a focus on protein, vegetables and complex carbohydrates will help to keep you from food cravings and bloating.
Is HRT a safe option?
This is a big and controversial subject. They told me to stop taking it after the cancer diagnosis, I feel I could have taken oestrogen, but they are so afraid of the consequences and possible legal issues, that I would have to fight for it. The benefits and risks vary depending on the severity of your symptoms. These therapies may not be right for you. Talk to your doctor before trying any hormone therapies but do some research first.
You should contact your doctor if you experience adverse symptoms that affect your ability to function, or if you notice anything unusual that might require a closer look. Check in with your doctor on a regular basis and don’t forget to do your own research as not all doctors are equal when it comes to understanding the menopause.
Are there any non-hormonal options for the management of symptoms?
I’ve tried various remedies since having to stop HRT but I haven’t found that anything makes much difference apart from changes to my diet and lifestyle. Hormone therapy may not be the right choice for you. Some medical conditions may prevent you from safely being able to use hormone therapy or you may choose not to use that form of treatment for your own personal reasons. The only supplements I use regularly are vitamin D and creatin - this is slightly controversial, but I find it helps my mood, helps to build and maintain muscle mass and keeps my energy levels up, what’s not to like!!
Help yourself towards a healthy menopause.
Inform yourself, ask questions. Don’t be fobbed off.
Eat a well-rounded diet that includes increasing calcium and reducing sugar intake. See my blog on the Mediterranean diet.
Eat adequate protein.
Reduce alcohol consumption. (14 units per week isn’t a target to hit!!)
Try to reach the minimum recommended levels of exercise each week (75 minutes of vigorous or 150 minutes of moderate exercise).
Strength exercises should now be a priority as muscles and bones can become vulnerable at this time (we lose muscle more rapidly and bones can become more at risk of osteoporosis).
Finding activities that you enjoy will help lift your mood along with the benefits of movement.
To sum up
Menopause is a natural part of a woman’s life cycle. Look on this time as a new phase, it isn’t all horror stories. It can be a relief from painful periods and a lifetime of contraception, a time of maturity and all the freedoms this can bring with it.
TWICE, I drove past the house when coming home the other day and I can still walk upstairs and wonder why I’m there. but I don’t let it bother me. I feel better than I have in a long time. I talk to other women often, this is the best thing for me, the camaraderie of other women is priceless. I walk, I would recommend this if you don’t do anything else, get out in nature. Be kind to yourself, don’t let it rule your life.