It’s World Menopause Day, so we’re taking a moment to really explore what the menopause is and how it impacts people’s lives around the world. Here, we get to grips with how to manage the more unpleasant symptoms of the menopause.
So, let’s start with the big question…
What is the menopause?
The menopause is when your period stops due to lower hormone levels. It usually happens between the ages of 45 and 55, but it can happen a little earlier.
What is the perimenopause?
The perimenopause usually happens before your menopause start. Basically, it’s when you have menopausal symptoms, but your periods haven’t stopped yet. The perimenopause stage ends when your periods completely stop.
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What are the symptoms of menopause?
1. Changes to your periods
Have your periods become irregular? Or maybe you’ve noticed a change in their pattern. Period changes are one of the most common symptoms of menopause, so don’t be alarmed if you spot this.
2. Mental health
You might also notice changes to your mood, like feeling low, struggling with anxiety or low self-esteem. Many also report problems with memory and concentration - commonly referred to as brain fog. If you find yourself struggling, make sure you book an appointment with your GP who will be able to suggest a treatment for you - whether that’s antidepressants or therapy.
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3. Hot flushes
This is one of the symptoms you’ve heard about the most. But why do they happen? Well, as oestrogen levels go down, it can cause the hypothalamus ( a part of your brain that controls body temperature) to become more sensitive to temperature changes. So, if your hypothalamus thinks you’re too hot, it’ll cause a hot flush to help cool the body down.
4. Insomnia
Night sweats teamed with other menopausal symptoms can keep you up at night, causing you to feel more tired throughout the day. To help, try keeping up with regular exercise, avoid caffeine close to bedtime and get to bed early.
5. Headaches and migraines
With oestrogen levels up and down, and an increase in serotonin, you may also get recurring headaches (or migraines).
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6. Muscle aches and pains
Again, those pesky hormones going up and down can impact your muscles, sometimes causing aches and pains. On top of painkillers, try introducing yoga or pilates into your routine to help stretch and strengthen your muscles and joints.
7. Changes in the body, such as weight gain
Finally, weight gain can be another common side effect. In fact, on average, women gain around 1.5kg per year during the perimenopause and 10kg by the time they reach the menopause. This is down to a decrease in oestrogen and progesterone levels, which causes the body to store fat. Luckily, there are solutions. From upping your exercise to joining The 1:1 Diet, there are ways you can take control of any weight gain you’re unhappy with.
The treatment for menopause and perimenopause
1. Hormonal Replacement Therapy (HRT)
One of the leading treatments for the menopause is Hormonal Replacement Therapy (HRT). It works by using oestrogen and progesterone to replace your body’s own levels as they decrease during the menopause. HRT comes in a variety of forms, from skin patches to tablets and implants - your GP will find the right solution for you.
2. Cognitive Behavioural Therapy (CBT)
If you start to struggle with your mental health, then Cognitive Behavioural Therapy (CBT) is a great form of talk therapy. It works by getting you to challenge how you think, identify problems, and break the negative thought patterns that may have started to intrude into your life.
3. Natural or herbal remedies
On top of HRT, several herbal remedies are said to ease the symptoms of menopause and perimenopause. Here are just a handful worth trying:
Evening primrose oil
This oil is said to relieve a variety of menopausal symptoms, from hot flushes to insomnia and joint pain.
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Black cohosh
Working similarly to HRT, black cohosh may help to balance oestrogen and progesterone levels.
Angelica
This a traditional Chinese herbal remedy that’s often used to help balance hormones.
Ginseng
Found in teas and vitamin capsules, ginseng is a type of herb commonly found in Korea and China. It’s used to help boost energy, support the immune system and is said to even help reduce hot flushes.
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Red clover
This herbal remedy contains plant hormones and can act in a similar way to oestrogen.
But note…
As with any medicine, you should always ask your GP about using a herbal remedy, as there’s a chance you take too little or too much and risk suffering from unpleasant side effects.
How can The 1:1 Diet help?
Battling weight issues from an early age, Sharon's narrative resonates with many who have endured the cycle of overeating and restrictive diets. For her, food was a constant struggle, a battle she faced every day, and a lack of control around it was a perpetual challenge. Her journey wasn't just about shedding pounds; it was about shedding insecurities.
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Perimenopause, anxiety, and stress
As a tall individual, Sharon always felt like the 'bigger' friend, an observer rather than a participant. Fashion was a passion, but it was often overshadowed by her lack of confidence. Her choices were influenced by her appearance-related self-esteem issues, leading her to miss out on life's opportunities.
Putting family and friends first was her hallmark, but it left her forgetting about herself. The notion of weight loss as a solution loomed in the back of her mind, an idea that gained strength over time.
Sharon's story took a sharp turn during an emotionally challenging period marked by personal losses, perimenopausal symptoms, anxiety, and stress. At 21 stone 7lb, she reached a breaking point, a moment of reckoning that pushed her to seek change. On Instagram, one of The 1:1 Diet's transformational videos caught her eye, and it was like looking into a mirror of possibilities.
The science-backed approach of The 1:1 Diet intrigued her, and after a consultation with Gemma, her certified consultant, Sharon felt the stirrings of hope. Gemma's expertise and positive outlook were a lifeline, instilling in Sharon the belief that a happier place was attainable through this plan.
Sharon's journey wasn't solely physical; it was an emotional odyssey. Perimenopausal symptoms that had once been mollified by food now surfaced in their raw form. She learned to address emotions without resorting to food, a testament to her growth.
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Victories, stones shed, and confidence
Her progress was a sequence of victories, stones shed, and confidence gained. Sharon's metamorphosis, from someone who hid behind oversized clothes to someone who embraced life's moments, was tangible. She reached milestones she never thought were possible, proving to herself that change was within her grasp.
Sharon's transformation wasn't just physical; it was deeply personal. Her sense of self-worth grew, her confidence bloomed, and her relationship with herself blossomed. Running became a symbol of her newfound strength, a testament to her resilience.
Through it all, Sharon's story resonates as a beacon of hope. Her journey from the shadows to the spotlight was possible through her determination, The 1:1 Diet, and the unwavering support of those who believed in her. At 50, she radiates vitality and confidence, an embodiment of the fact that change is never too late.