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Tips on dealing with menopause

Tips on dealing with  menopause

At some time between the ages of 45 and 55, most women will enter the menopause. The menopause is a rite of passage for women, that occurs when your ovaries stop making the two key hormones oestrogen and progesterone, that have always controlled your menstrual cycle. This change happens over a few years, and women will generally start to experience an issue with their periods: they either become heavier, more or less frequent, or they just generally start going crazy.

In addition to the end of menstruation, women experience a range of other emotional and physical symptoms such as hot flushes (known as flashes in the USA), night sweats, and poor mood and irritability. Of course no two women are the same, so everyone’s experiences of the menopause will be different, and some women will have more of a challenging time than others.

Symptoms of the menopause

  • Hot flushes
  • Night sweats
  • Mood swings
  • Loss of libido
  • A dry vagina (which can sometimes lead to inflammation, make sex uncomfortable or cause urinary problems)
  • Weight gain
  • Low energy or fatigue
  • Forgetfulness

Because the menopause tends to occur at the same time as other transition periods in life (such as children leaving home, the end of long-term relationships, failing health of parents, bereavement etc.), it can sometimes be difficult to discern whether symptoms are as a result of the menopause or of the other emotional upheavals. In any case, this period of time in a woman’s life can be deeply unsettling.

Physical changes after the menopause

The long-term effects of the menopause include an increased risk of osteoporosis and cardiovascular disease. Osteoporosis comes about thanks to reduced amounts of minerals in the bone and slower production or replacement of bone cells, and this the weakens after the menopause, something that occurs in one in three women, and one in twelve men.

Breast changes are also apparent after the menopause, because breasts lose their firmness, change shape, shrink in size, become less dense and also become more prone to certain abnormal lumps. It is imperative to check your breasts for changes, and talk to your doctor if you have any concerns.

Menopause treatments

The most common treatment for menopause has traditionally been hormone replacement therapy (HRT). This helps to protect women against osteoporosis and controls other menopausal symptoms. However, HRT does slightly increase the risk of developing certain conditions including stroke, heart disease, breast cancer, and deep vein thrombosis so taking this needs serious thought and consultation with your doctor.

Tips for coping with your menopausal symptoms

Combatting hot flushes

The most common symptom of the menopause is the hot flush – which is characterised by a feeling of deep heat sweeping through the body, blushing, palpitations, and/or sweating. They vary in severity depending on the individual. There are a number of ways to combat these.

Avoid known hot flush triggers

  • Woolly jumpers
  • High necked clothes
  • Stress
  • Alcohol
  • Coffee
  • Spicy food
  • Smoking

Medical treatments for hot flushes, besides HRT, other treatments include vitamin E supplements and some antidepressants.

Complementary therapies for hot flushes include acupuncture, substituting soy for dairy, black cohosh, red clover, pine bark supplement, folic acid, and evening primrose oil.

Take steps to keep yourself cool, especially at night. Use a fan where necessary (either electric or handheld), use a water atomiser to spray yourself with cool water, or use a cold gel pack.

Layer up. Choose natural materials that breathe, and wear layers so that you can slip a few off if you start to overheat. Similarly, in the bedroom, have layers on the bed so you can remove them as you need to. Keep the window open and have throws available just in case.

Have a supply of cold or iced drinks to sip on

Avoid hot baths and showers and opt instead for lukewarm water.

Reduce your stress levels

Relax. It is thought that many psychological symptoms are associated with hormonal changes so the menopause can leave you feeling down, anxious, irritable or tired. Yoga and tai chi are recommended to help you relax.

Lose weight. Being overweight might be a factor in the worst cases of hot flushes.

For vaginal dryness, you can purchase vaginal lubricant like K-Y Jelly or Astroglide, or a vaginal moisturizer such as Replens, over the counter of your pharmacy.  

Take plenty of exercise as this will help you to sleep well. Avoid large meals before bedtime and avoid coffee and caffeine after noon. Avoid napping during the day.

Finally, practice good sleep hygiene. Getting enough sleep and keeping physically active will help improve symptoms of memory loss or forgetfulness, as well as irritability.

Created by Tom Vermeersch ()

Tom Vermeersch

Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.

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Tips on dealing with menopause

Tips on dealing with menopause
Tips on dealing with  menopause

At some time between the ages of 45 and 55, most women will enter the menopause. The menopause is a rite of passage for women, that occurs when your ovaries stop making the two key hormones oestrogen and progesterone, that have always controlled your menstrual cycle. This change happens over a few years, and women will generally start to experience an issue with their periods: they either become heavier, more or less frequent, or they just generally start going crazy.

In addition to the end of menstruation, women experience a range of other emotional and physical symptoms such as hot flushes (known as flashes in the USA), night sweats, and poor mood and irritability. Of course no two women are the same, so everyone’s experiences of the menopause will be different, and some women will have more of a challenging time than others.

Symptoms of the menopause

  • Hot flushes
  • Night sweats
  • Mood swings
  • Loss of libido
  • A dry vagina (which can sometimes lead to inflammation, make sex uncomfortable or cause urinary problems)
  • Weight gain
  • Low energy or fatigue
  • Forgetfulness

Because the menopause tends to occur at the same time as other transition periods in life (such as children leaving home, the end of long-term relationships, failing health of parents, bereavement etc.), it can sometimes be difficult to discern whether symptoms are as a result of the menopause or of the other emotional upheavals. In any case, this period of time in a woman’s life can be deeply unsettling.

Physical changes after the menopause

The long-term effects of the menopause include an increased risk of osteoporosis and cardiovascular disease. Osteoporosis comes about thanks to reduced amounts of minerals in the bone and slower production or replacement of bone cells, and this the weakens after the menopause, something that occurs in one in three women, and one in twelve men.

Breast changes are also apparent after the menopause, because breasts lose their firmness, change shape, shrink in size, become less dense and also become more prone to certain abnormal lumps. It is imperative to check your breasts for changes, and talk to your doctor if you have any concerns.

Menopause treatments

The most common treatment for menopause has traditionally been hormone replacement therapy (HRT). This helps to protect women against osteoporosis and controls other menopausal symptoms. However, HRT does slightly increase the risk of developing certain conditions including stroke, heart disease, breast cancer, and deep vein thrombosis so taking this needs serious thought and consultation with your doctor.

Tips for coping with your menopausal symptoms

Combatting hot flushes

The most common symptom of the menopause is the hot flush – which is characterised by a feeling of deep heat sweeping through the body, blushing, palpitations, and/or sweating. They vary in severity depending on the individual. There are a number of ways to combat these.

Avoid known hot flush triggers

  • Woolly jumpers
  • High necked clothes
  • Stress
  • Alcohol
  • Coffee
  • Spicy food
  • Smoking

Medical treatments for hot flushes, besides HRT, other treatments include vitamin E supplements and some antidepressants.

Complementary therapies for hot flushes include acupuncture, substituting soy for dairy, black cohosh, red clover, pine bark supplement, folic acid, and evening primrose oil.

Take steps to keep yourself cool, especially at night. Use a fan where necessary (either electric or handheld), use a water atomiser to spray yourself with cool water, or use a cold gel pack.

Layer up. Choose natural materials that breathe, and wear layers so that you can slip a few off if you start to overheat. Similarly, in the bedroom, have layers on the bed so you can remove them as you need to. Keep the window open and have throws available just in case.

Have a supply of cold or iced drinks to sip on

Avoid hot baths and showers and opt instead for lukewarm water.

Reduce your stress levels

Relax. It is thought that many psychological symptoms are associated with hormonal changes so the menopause can leave you feeling down, anxious, irritable or tired. Yoga and tai chi are recommended to help you relax.

Lose weight. Being overweight might be a factor in the worst cases of hot flushes.

For vaginal dryness, you can purchase vaginal lubricant like K-Y Jelly or Astroglide, or a vaginal moisturizer such as Replens, over the counter of your pharmacy.  

Take plenty of exercise as this will help you to sleep well. Avoid large meals before bedtime and avoid coffee and caffeine after noon. Avoid napping during the day.

Finally, practice good sleep hygiene. Getting enough sleep and keeping physically active will help improve symptoms of memory loss or forgetfulness, as well as irritability.




Bach flowers mix 40: Menopause

Bach flowers mix 40 helps to:

  • Sleep better and have less fatigue 
  • Have less ups and downs 
  • Avoid irritation 
  • Stimulate your libido 
  • Control your weight
Discover how Bach flowers mix 40 can help you
Marie Pure

Other articles


Did you get stuck in the past

Did you get stuck in the past?

Do you find yourself often thinking about your past? Do you wish you could turn back the clock to days gone by or things as they were before covid disrupted the world?

Read the complete article

Do We Label Too Fast

Do We Label Too Fast?

Nowadays, it can sometimes seem almost everyone has a mental health issue or learning disorder. But, are we too quick to label people, or is it that we are more aware of the problems? This article looks at some of the issues surrounding these sensitive questions.

Read the complete article

have you considered yoga

Have you considered yoga? The advantages of practicing yoga

Have you considered yoga? There are many advantages to practicing yoga. It is a holistic practice benefitting you physically, emotionally & mentally.

Read the complete article

Standing Up To A Narcissistic Pervert

Standing Up To A Narcissistic Pervert

Whether it's with a romantic partner or a housemate, there's no doubt that a relationship with a narcissist can be very challenging. But are there ways to cope better? Or is it better to leave the relationship? 

Read the complete article

Is the world as we know it over

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Since the outbreak of the COVID-19 pandemic, governments around the world have taken unprecedented measures to stop the spread of coronavirus. The rapid changes we've seen have had an impact on almost every aspect of our lives.

Read the complete article

Do you 'Musturbate' too much

Do you 'Musturbate' too much?

Do you suffer from a disorder known as "musturbation"? This term was first coined in the 1950s by psychotherapist Albert Ellis and described the way a negative inner voice rules our minds and bludgeons us with words such as "must", "should", and "ought".

Read the complete article

Why not me

Why not me?

It's natural to compare our own lives with those of others - weighing up the pros and cons of situations helps us make decisions. But there can be a downside when you find you're constantly comparing yourself with others, envying their seemingly perfect lives and wondering why they are luckier, more prosperous, and better looking than you.

Read the complete article

5 Signs of narcissistic perversion

5 Signs of narcissistic perversion

Narcissism is a term we often see these days. But what does it mean? It's used to describe a person who is full of themselves or overly vain. However, it's not really about self-love.

Read the complete article

Fact or fiction Is it truly healthy

Fact or fiction? Is it truly healthy?

There's so much contradictory health advice out there, it gets confusing. One year, butter is said to be bad for you, and margarine is better. The following year, it's the other way around. One article says running causes strain on your joints; another says it's good for you because it increases bone strength.

Read the complete article

Stop worrying and live in the moment

Stop worrying and live in the moment

People spend so much of their time regretting the past and worrying about the future. But it’s not worth it! Even what happened yesterday doesn't matter anymore! Let go of the past and the future and make the most of every moment.

Read the complete article

Bach Flowers are not medicinal but harmless plant extracts which are used to support health.

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