And Before The Menopause ...

What does it mean?

This is the period of roughly 10 years leading up to your menopause (so normally in your 40s), when you start to experience symptoms that indicate changes in the production of oestrogen by the ovaries. Eventually, when this stops entirely you have reached the menopause but until then there will be rises and falls, like an engine starting and stalling. The symptoms will be all or any of those we associate with menopause; change in libido (hate sex, love sex, mad for sex) bone loss, fatigue, mood swings, hot flushes, rises in cholesterol, palpitations, poor sleep and loss of lubrication in the vagina/atrophy and disturbing failures in memory and recall.

Why does it matter?

These are clear signs of a hormone imbalance, leading eventually to deficiency. In the early 1900s the average age of menopause was the same as it is now (roughly 51), the same as life expectancy. Today you may have another 50 years ahead of you without an essential hormone that benefits every vital function of your body – brain, heart, digestion, circulation and sex. 

What can you do?

Notice when those changes come. Notice what isn’t normal for you and seek help from doctors who are experts in this area and have a genuine interest in it. Unless you have a history of mental health issues or are going through a definite crisis where you do need antidepressant support, do not accept this kind of treatment as a first line option for oestrogen deficiency. 

Whether you choose hormone replacement treatment or not, know that you don’t have to wait until the menopause has happened to start taking it. You only need to have the symptoms and if you are over 45, then body HRT can be prescribed without a blood test. (See Patient Info).

Whatever you decide to do, there are plenty of other ways to start taking care of yourself in preparation, helping your body be in the best shape possible - perhaps in the best shape it's ever been – this is  an opportunity to start living well. 

• Get your nutrition right – start eating more natural, unprocessed foods and try to cut out the crap. This helps to keep your blood sugar even and your stress to a minimum. Spikes in blood sugar increase insulin, which increases cortisol. You’ll feel and look healthier, which will increase your confidence and resilience.

•Drink less alcohol – as well as increasing the likelihood of hot flushes, excess alcohol intake over time increases the chance of bones becoming weaker, leading to loss in height, increased likelihood of fractures, receding gums and back pain.

• Fight muscle and bone loss with weight training at least two times per week. If you are not experienced reach out for help and advice to get you started.

•Take up meditation, it improves your ability to focus and solve problems. 

•Learning to breathe is not as ridiculous as it sounds – breathing is an automatic function but one that you have the ability to adjust in multiple ways,  either to increase your energy, immune function and focus or deal with anxiety. Breathe in through the nose and out through the mouth, if you can. 

You can breathe fast and deep to increase heart rate, boosting adrenaline and immune function (do not try this without the go ahead from a health professional), or try the perfectly safe practice of gentle breathing where you make the exhale longer than the inhale, slowing your heart rate and calming your nerves. Start with a few minutes a day and you already have a simple, effective breathing practice.

•Practice self-hypnosis – this can help you with planning and decision making – making it easier to create all these new habits.

• Vitamins - Vitamin D – if you are low in vitamin D, this affects bone health by negatively impacting the body’s ability to absorb calcium. Always get your bloods checked, so you know exactly what you need - never supplement blind.

• Supplements? Only with caution and medical advice

Black Cohosh  - some evidence but can be toxic to the liver.

St John’s Wort – some success with mild depression and low mood associated with menopause but can have dangerous interactions with other drugs.