What is the Menopause?

Menopause is the general term used to describe the time in a woman’s life when hormones are changing and the body is moving towards the end of fertility. The word ‘menopause’ literally means the ‘end of monthly cycles’.

A range of symptoms may be experienced and periods usually start to become less frequent over a few months or years before they stop altogether.

The menopause is confirmed once a woman has not had a menstrual cycle for 12 consecutive months.

The menopause usually occurs between 45 and 55 years of age (the average age is 51), but some women experience the menopause before 45 years of age. This is known as early menopause and can sometimes happen naturally, or due to some medicines, medical treatment or surgery such as a hysterectomy.

Perimenopause is the time leading up to natural menopause where oestrogen is declining, along with progesterone levels.  These hormonal changes are responsible for a range of physical and emotional symptoms.  Perimenopause typically can extend for 7 to 10 years.

Towards the end of perimenopause, periods that may have become irregular or infrequent stop and a woman transitions into menopause. 

Following menopause, a woman then transitions to post menopause.  Symptoms can remain for a number of years – in some cases longer. Post menopausal women have an increased risk of raised cholesterol and heart disease. Bones can also become weaker and brittle with the increased risk of fractures. These increased risks are thought to be associated with the declines in oestrogen so it’s important to get a bone desity scan and have regular check ups with your GP.

What are symptoms of the menopause?

Most women will experience menopausal symptoms at some stage. Some of these can be quite severe and can have a significant impact on everyday activities.

Symptoms can include:

• hot flushes
• night sweats
• difficulty sleeping
• fatigue
• irritability
• low mood or anxiety
• problems with memory or difficulty concentrating
• vaginal dryness and pain, itching or discomfort
• loss of libido
• discomfort during sex
• irregular periods
• headaches & migraines
• heart palpitations (a fast-beating, fluttering or pounding heart)
• recurring UTIs
• loss of muscle
• weight gain
• joint aches and pains
• brittle bones/osteoporosis
• hair loss
• dry & itchy skin

Treatments for menopausal symptoms

When menopausal symptoms are impacting your day-to-day life, it’s important to speak to your GP as there are a number of treatment options available including

• Hormone replacement therapy (HRT): these include tablets, skin patches, gels and implants that relieve menopausal symptoms by replacing hormones.
• Cognitive behavioural therapy (CBT): this is a type of therapy that can help with low mood and anxiety
• Vaginal oestrogen creams, lubricants, or moisturisers for vaginal dryness

Your GP may refer you to a menopause specialist if your symptoms don’t improve after trying treatment or if you are unable to take HRT.

Lifestyle changes

A range of lifestyle changes can help to reduce menopausal symptoms, help our bone density and lower the risk of heart disease.

• Eat a heart healthy, balanced diet including different coloured fruit and vegetables, fibre rich cereal foods, fish, nuts (unsalted), peas and beans. Include a couple of portions of calcium rich foods to help your bones – if these are dairy products, low fat/low levels of saturated fats are best.  Vitamin D is also important for our bone health.
• Be careful about calorie intake and portion sizes – as hormone levels reduce and metabolism slows down we don’t need to consume as many calories to maintain a healthy weight.
• If a smoker, stop smoking!
• Reduce caffeine and alcohol intake to help ease hot flushes. Caffeine is a stimulant so reducing intake can also help with sleep and relaxation.  
• Exercise regularly – for example walking, swimming, resistance activity such as weights.  Yoga and pilates are great for stretching our muscles and building core strength as well as our mobility and flexibility.
• Be kind to yourself – take time to rest, recover and rejuvenate!

Menopause supplements

Your local Adrian Dunne Pharmacist or one of our trained team members can also help with advice to manage your menopause symptoms.  Don’t hesitate to call into us – we are here to help.

In additional to health advice, we can advise on a range of supplements including:

Cleanmarine® MenoMin is designed to help women overcome acute symptoms, such as hot flushes, anxiety and mood swings, but also supports longer term outcomes, such as cardiovascular and bone health.

Revive Active Meno is a scientific blend of 31 active ingredients, delivered in a unique daily sachet and daily capsule combination.to support hormonal activity, brain function, the nervous system and energy.

Fabu Meno & Peri is a unique supplement with seven active ingredients including the concentrated extract of the edible mushroom Lion’s Mane, blended with Vitamin D, Vitamin K2, Vitamin B6, Vitamin B12 and Chromium tailored specifically to support a woman’s journey through perimenopause and menopause.

Taking care of your skin

Collagen plays a key role in keeping our skin youthful.  The hormone oestrogen aids the production of collagen, so as our oestrogen levels decline as we age, our skin changes. Skin tone and elasticity can decline and we can often see fine lines and wrinkles start to develop.  Skin can also be more sensitive, dry or even more prone to breakouts and blemishes.

A well balanced diet, along with Vitamins A, B2, B3, C and zinc all help support healthy skin and collagen formation.  Adapting your skincare routine to match your skin’s needs is also important.

There are a wide range of skincare products specifically made for maturing skin and those experiencing perimenopause and menopause.

These include Vichy’s Neovadiol range, Nuxe’s Merveillance LIFT range and La Roche Posay’s Hyalu B5 & Niacinamide serums.

Don’t hesitate to speak with one our trained skincare specialists instore for advice.