Supplementing your menopausal health

Are you a woman who, like me, has gone through the menopause? If so, you may be experiencing some health problems that are common in this stage of life. But don't worry, you are not alone and there are ways to cope and improve your quality of life.

Over the past four years I have invested a lot of time to understand what is happening to my body, my brain and how I can function better and protect my physical and mental health and wellbeing. After all, I aim to live for another 20 to 30 years, so it seems worth the time and effort 😊

Menopauseal health challenges

Hot flashes and night sweats

The sudden sensation of heat that draws a sweat across my brow, and makes me feel anxious and uncomfortable. These have happened hourly at the peak of my menopausal symptoms, and always seem to come on when others are in the room or I am mid zooming… I have woken up at night hot and sweaty, throwing the duvet off and then, woken an hour later freezing cold!

There are lots of different advice sites online that suggest avoiding triggers such as spicy foods, alcohol, caffeine, and stress, layering clothes and keeping a small fan to hand. All good advice worth trying, I have also found taking a few deep breaths to relax and, during the day, having a cold drink has helped.

Osteoporosis

This was a new revelation (but it seems just another on the list). The menopause can cause your bones to lose density and become more brittle, increasing the risk of fractures, especially in the hip, spine and wrist.

Diet and exercise are the first port of call here, ensuring there are lots of calcium and vitamin D being consumed, adding weight-bearing exercises such as walking, jogging or lifting weights, and decreasing all those vices like smoking and alcohol (even though a glass of wine can often feel like the most immediate solution some days!). Supplementing with specific bone strengthening ingredients has helped me personally.

Joint pain

Joint pain in the limbs, from knees and hips to wrists, elbows and shoulders is a another common symptom of menopause which affects almost 6 out of every 10 women. When oestrogen levels drop, collagen (a protein that gives strength and elasticity to the tissues) and lubrication decrease, making the joints more prone to inflammation, stiffness and pain.

Joint pain is never just a challenge for the actual joint, it can affect how you move overall, how you manage with everyday activities, your sleep quality and your mood as it stops you doing the exercise and activities you enjoy - it cannot be dismissed as just a sore whatever.

Supplementing with glucosamine and chondroitin can help rebuild cartilage and cushion the joints. While Omega-3 fatty acids (which I swear by) can help reduce inflammation and pain. Ibuprofen can help ease discomfort in the short term. However, before taking any supplement or medication, consult with your doctor or physiotherapist as this is not medical advice.

Heart disease

The statistics for the over 50s and cardiovascular disorders are frightening, over 50% have some kind of cardiovascular disorder. And for women, after age 55, partially driven by our changing hormonal changes following menopause, systolic blood pressure rises much more sharply than men. By age 75 it’s estimated that over 90% of women have high blood pressure. It can feel as though menopause affects every single bodily function and movement!

Vaginal dryness and discomfort

As vaginal tissues become thinner, drier and less elastic, pain can feel uncomfortable, and I have read of women reporting irritation that has led to an infection.

There is definitely no need to put up with any of this type of discomfort, lubricants, moisturizers and or oestrogen creams are readily available over the counter or by prescription. Sex can change at this point in life, but it is a good time to set up some deep conversations with your partner about your feelings and also to explore new fun ways to continue being intimate.

Feeling good every day

What has made me fthrough these past few years is the realisation that none of the above challenges are inevitable or permanent, nor do I feel like a relic - anything but! I have relished in the publicity Hormone Replacement Therapy (HRT) has gained through celebrities like Davina McColl, and Dr Menopause on YouTube with many of the older studies on HRT being discredited, along with their long-standing narratives.

Just remember that you are not alone, there are lots of resources and products that can help you flourish at this stage of life. We all deserve to feel good physically and mentally, so let me keep sharing what has worked for me, and asking you to share how you manage this time in your life. x