Tag: menopause

1 in 10 men think the menopause has no symptoms

Statement-making menopause board game launched to break the stigma

  • Intimate wellness brand INTIMINA has released Menopause: The Board Game, using play to raise awareness of the 40+ symptoms of the menopause
  • The game follows a study pointing to a clear lack of knowledge about the menopause – with one in 10 adults not knowing what the menopause entails
  • 13% of men think the menopause has no symptoms at all
  • INTIMINA has partnered with menopause wellbeing organisation, PositivePause to use the board game in workplace menopause training sessions
  • A limited initial batch will also be available directly. To register interest, email intimina@thisicow.com 

Forget about solving ‘whodunnit’ in the billiard room or playing at being a property tycoon. This year’s must-play – and possibly most important – board game is all about the menopause. That’s right, for the first time, the more than 40 symptoms of menopause have become the basis of a unique and thought-provoking board game. 

Menopause: The Board Game is launching to coincide with World Menopause Day (18th October) and was created by intimate wellness brand INTIMINA alongside gynaecology specialist GP Dr Susanna Unsworth to raise much-needed awareness of the menopause and tackle the taboo that surrounds it.

Appropriate for all ages, the board game will see players race from start to finish answering questions about the menopause along the way. Using uterus-shaped tokens, players will take it in turns to move across the game board – which resembles the changes in oestrogen levels during the menopause. Question cards will quiz players on the many and varied symptoms, with answers and explanations to help people learn as they play.

The board game comes as new research reveals more than one in 10 (12%) adults say they aren’t confident they know what the menopause is. This figure jumps to almost a fifth (17%) when looking specifically at men. What’s more, more than a third (34%) of people asked said they were unsure they knew what perimenopause is or what it entails.

INTIMINA’s research also showed the number of symptoms associated with the menopause is vastly underestimated. On average, respondents said there were 11 symptoms of the menopause, but the reality is there are more than 40. Worryingly, more than one in 10 (13%) men polled didn’t know the menopause had any symptoms at all. 

The startling lack of knowledge about the menopause is also behind a quarter (25%) of those surveyed believing that people are actually given medication to dissolve unused eggs once menopausal. One in seven (14%) also think you can’t have sex whilst going through the menopause. 

It is well-documented that people experiencing menopause need more support in the workplace. And over two thirds (68%) of those surveyed by INTIMINA agree that people should receive menopause sensitivity and awareness training at work.

With this in mind, INTIMINA has partnered, on the launch of its board game, with Positive Pause who provide no-nonsense information on their free to access menopause platform and deliver dynamic, online workplace training sessions. PositivePause will be using Menopause: The Board Game in upcoming training sessions and events. 

Justine Pescher, spokesperson for INTIMINA comments: “The menopause is something that affects around half the population, yet there isn’t enough education and open dialogue surrounding it which leads to misinformation and a lack of sensitivity for those going through it.

“Our research showed only 13% are taught about it at school and it’s widely agreed that it should be a topic discussed as part of workplace training. That’s why we’ve crated Menopause: The Board Game, a game that not only teaches players about the menopause but also encourages conversations in normal, everyday settings.”

Gynaecology Specialist for INTIMINA, Dr Susanna Unsworth, adds: “It’s clear there is a lot of misunderstanding when it comes to the menopause and its symptoms, amongst both men and women.

“I’m delighted that INTIMINA created Menopause: The Board Game as a tool to raise awareness and knowledge about a staggeringly overlooked and misunderstood process. I look forward to seeing it kick-start conversations this World Menopause Day and beyond.”

Ann Stephens, co-founder of PositivePause says: “All women and some members of the trans and non-binary community are guaranteed to go through menopause yet most lack basic awareness of the signs and symptoms.

“Many fail to join the dots as they begin to experience the impact of fluctuating hormones in perimenopause. Opening up the conversation brings menopause out of the shadows. By normalising what is all too often perceived as a negative process, it can be turned into a positive.

“The better informed we all are, the better it is for everyone, benefiting women’s health, relationships, and employment. As we like to say, ‘menopause is not about the time of the month, it’s about having the time of your life!’. 

“Menopause: The Board Game is a genius concept for getting the topic of menopause into the workplace, making it positive, interactive, educational and a lot less scary.”

INTIMINA is also offering 15% off its Kegel exerciser, KegelSmart for Menopause Week (from 17th October to 23rd October). Hormonal changes during the menopause can impact pelvic floor, and Kegel exercises can help strengthen it, leading to improved bladder control, vaginal tightness, and sexual sensations.

In addition to board games distributed to PositivePause, a limited initial batch will be available from INTIMINA. To register interest please email intimina@thisiscow.com 

Healthy Heart Tip: Nutrition and Menopause

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Nutrition and Menopause

The menopause is a natural time in a woman’s life usually occurring between the ages of 45-55 and can last a few months to several years. During this time changes in hormone levels result in the stopping of menstruation. Women may also experience a variety of other symptoms such as weight gain, hot flushes, night sweats and poor concentration. Here we outline some nutrition and lifestyle ideas to support you during this phase of life.

Prioritise calcium rich foods

  • Loss of calcium from the bones is accelerated during menopause, due to the reduction in the hormone oestrogen. Calcium is a mineral associated with healthy bones and teeth. Aim to eat two to three portions of calcium rich foods daily to support your bones and protect against osteoporosis. Examples include low-fat milk and yoghurt, fortified plant-based milks, cheese, kale and small fish (including the bones).

Spend time outdoors

  • Vitamin D is also important for bone health. Getting outside in sunlight for 20 minutes daily between the months of April and October will provide you with lots of vitamin D. If you don’t spend very much time outdoors and are rarely exposed to the sun, speak to your GP about a supplement.

Consume heart-healthy fats

  • Your risk of cardiovascular disease increases as a result of the menopause, again due to lower levels of oestrogen. Support your cardiovascular system by consuming heart-healthy fats from unsalted nuts and seeds, olive oil, avocado and oily fish such as salmon, sardines, mackerel and trout.

The menopause can be an emotional time for some women, as changes in hormones can result in mood changes. Remember to be kind to yourself and get plenty of rest. Doing relaxing activities like walking in nature can be helpful to ease stress.

Try to maintain the recommended 150 minutes of physical activity per week by doing something you enjoy such as swimming, cycling or dancing.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

Holland & Barrett launch new Menopause services as research reveals two-thirds of women suffer in silence

– Two thirds of women do not talk about the menopause, with 61 per cent citing for fear of ‘judgement’ –

– A quarter who have spoken about their experience say they were ‘menosplained’ –

– Holland & Barrett partners with TV presenter, Cherry Healey, to launch the menopause Pause & Listen Pledge for a more supportive society –

– Alongside training 4,000 Holland & Barrett colleagues to advise on the menopause –

New research has revealed that almost two thirds of women (61 per cent) say they do not talk about the menopause, with 61 per cent citing for fear of being ‘judged’ and treated differently as the reason.

Despite 83 per cent of women saying that the menopause is less of a taboo subject now than it has ever been, one in three (33 per cent) said they have had experienced a negative reaction, such as shutting the conversation down, when they had spoken about what they were going through and how they were feeling.

As a result, only half (51 per cent) said they feel comfortable speaking to their family and friends regarding the matter.

In response to the research, Holland & Barrett, the UK’s leading health and wellness retailer, has partnered with TV presenter Cherry Healey to launch the menopause Pause & Listen Pledge where people are being asked to promise to unconditionally listen to and support people experiencing the menopause.

A quarter (24 per cent) said they had even experienced ‘menosplaining’ with people trying to explain their menopause back to them rather than listening. Women said they would feel supported (43%), normal (37%), confident (17%) and less anxious (15%) if they simply had someone listen to their experience without interruptions or judgement. 

Holland & Barrett has long supported menopausal women – over 50 years – and this Pledge launches alongside training 4,000 of its colleagues to advise on the menopause. People can sign up to the Pledge in store and via the Holland & Barrett website.

Fiona Sweny, Wellness Futures Science Lead at Holland & Barrett said: “There has been real progress made in recent years to bring the menopause to the forefront of the conversation, thanks to the many high-profile women who have been openly speaking about their experiences in the media.

“However, while awareness has improved, there is still a big job to be done in helping women feel heard. We know everyone’s journey is different and while we won’t pretend to know how an individual’s experience feels, we can promise to be there to listen, support, and offer guidance and invite others to join us in this promise.”

Cherry Healey, TV Presenter said: “Since recently being diagnosed as perimenopausal, I’ve been fortunate enough to have been supported and listened to, yet I sadly know this isn’t the same experience for so many.

“That’s why taking part in Holland & Barrett’s Pause & Listen Pledge is so important to me – we must get more women talking openly about their experience, the good, the bad and the ugly, so they receive the support they need, and the only way we’ll achieve this is if we create an environment where women feel listened to, without judgement.”

The retailer has also opened a number of Menopause Pause & Listen Rooms in city stores across the UK. These dedicated rooms will offer a calming space and cool spots, to speak with a trained menopause adviser. An exclusive partnership with the charity Menopause Mandate will also be announced later this month – another example of the retailer’s focus to encourage women to openly talk about the menopause and to ensure they are being listened to.  

The Pause & Listen Pledge 

We won’t pretend to know how your menopause feels.

We won’t say millions of people go through it every day.

We won’t tell you to just get on with it.

We won’t say “You’re way too young to go through the menopause”.

We won’t make light of your menopause.

We will give you the chance to offload.

We will help you try to find ways to get through it.

We will understand that your menopause is unlike anyone else’s.

We will show you that you don’t have to do this alone.

And above all we will always listen and support you.

Five foods you didn’t know could ease menopause symptoms

From hot flushes to bloating, sleep disturbance to night sweats, it’s estimated that 8 in 10 peri-menopausal, menopausal and post-menopausal women experience symptoms that significantly impact their daily lives.

But with increasing shortages of hormone replacement therapies across the UK, with many women having to move away from their usual treatments to ones that are available,  attention is shifting to find ways to manage difficult symptoms at home that can work in synergy with prescribed treatments.

Nutritionist and 44 Foods partner Emma Ellice-Flint specialises in helping women through the menopause through their diet, creating recipes that nourish, heal and help to balance hormones, which can help to ease some of the most common symptoms. We caught up with Emma to find out more about some of her top menopause friendly foods that could not only help to make you feel happier and healthier but they’re delicious too!

Vitamin C

“There’s a reason that the humble vitamin C is known to be great for everything from skin health to hormone health. That’s because it benefits so many different actions in our bodies.

“But importantly it doesn’t work in isolation. In nature Vitamin C is found in all plant based foods that also contain phytonutrients, which can help to boost your immune system –  something that can take a bit of a knock once we start menopause. Some of the best sources are red peppers, pomegranate, plum, brussels sprouts, kiwi fruit, blackcurrants/blueberries, cabbage, broccoli and oranges.”

Fermented foods

“Regularly eating live fermented foods such as kefir and sauerkraut, can help to improve your gut health and its microbiota. From my experience in the clinic, adding fermented foods into your diet can help to reduce bloating and improve your digestion which can both be impacted when we hit the menopause.

“Every fermented food has its own set of healthy bacteria so it’s all about finding ones that suit you. For me, I love mixing a couple of heaped tablespoons of kefir into my breakfast or adding a dollop of sauerkraut to my evening meal to make it easy to integrate it into my diet. However, fermented foods aren’t for everyone, and should be avoided by those with an intolerance to histamines”

Magnesium rich foods

“Magnesium plays a part in over 300 biochemical reactions in the body contributing to everything from bone health to energy. It is an important mineral to maintain at healthy levels since it can affect mood, sleep and vitality. Plus it is used more in the body during times of stress.

“It is naturally found in foods such as whole grains, green leafy vegetables like spinach and kale as well as muesli, nuts, nuts, legumes and pulses. The NHS recommends an adult woman have 270mg of elemental magnesium per day but it can be tricky to get this amount from food alone so I’d also recommend investing in a high quality magnesium supplement to make sure you’re getting all the nutrients you need.” 

Oily fish

“Omega 3, found in oily fish like sardines, salmon and mackerel, is a type of fat that is essential to our bodies. In perimenopause and menopause, these benefits are especially important  – supporting gut health, reducing inflammation, and helping with mood and anxiety. 

“And, since the body cannot produce its own Omega 3 fats, it has to get them from what we eat so adding some form of oily fish, nuts, seeds or soy into your diet is a great way to keep your Omega 3 levels up.”
Pre-biotics“Pre-biotics are a fermentable fibre found in plants. While our digestive system struggles to digest them, our intestinal microbiota thrives, making them a vital to maintain a healthy gut.

“Examples of my favourite prebiotic-rich foods include: Jerusalem artichokes, rocket, garlic, onion, leek, spring onion, asparagus, beetroot, green peas, mange tout, sweetcorn, cabbage, pulses, nuts, seeds, whole grains, apples and dark berries. Even if you’re not looking to fully overhaul your diet, many common ingredients like onions and garlic can still contribute to your overall gut health which is particularly important during the menopause.”

Emma has recently launched her own range of recipe bundles with ethical online food retailer 44 Foods to make it simpler than ever to recreate some of her most popular recipes. From her zingy ginger stir fry with prawns to a nutrient packed avocado, basil and borlotti beans, each bundle gives you all of the ingredients you need, plus a recipe card.

For more information on Emma or to view her full 44 Foods range, visit www.44foods.com

NHS 24 launches new resources on the menopause

To mark World Menopause Day tomorrow (18th October), NHS 24 has launched new resources on the menopause on NHS Inform, Scotland’s trusted health information site.

Working in partnership with Scottish Government, the resources support the ambitions laid out in the Women’s Health Plan and include information about what to expect whether you’re going through the menopause or want to support someone with symptoms.

https://youtu.be/ddzdgEUOGlk

Women’s Health Minister Maree Todd said: “Women have told us, and evidence shows, that when they are well informed about the menopause, and know what to expect, their experience can be more positive. Knowledge, information and myth busting is powerful.

“I am pleased to see this comprehensive menopause platform on NHS Inform, a key deliverable from our recently published Women’s Health Plan.

“We want to ensure that anyone experiencing menopause has the care and support that they need, and this platform is an important step in achieving that aim.”

Dr Laura Ryan, Medical Director at NHS 24, said: “Menopause can affect everyone differently, and many of us are still unfamiliar with the common symptoms, how these might present, and what to expect if you or someone you know is going through ‘the change’.

“World Menopause Day aims to raise awareness of these and the support options available for improving health and wellbeing.  Our new resources on NHS Inform are clinically assured and contain lots of information on signs of menopause, potential treatments, managing your wellbeing, and supporting others through their own symptoms.

“The resources also include ways to manage symptoms with some self-care, and what to do if you feel concerned that your experiences are unusual.

“Sometimes the menopause can have impacts on lots of aspects of life including self-esteem and mental health. These resources are a great way to feel knowledgeable about the experience and empowered in taking any next steps.”

Visit NHSinform.scot for updated information, including a range of videos aimed at dispelling common myths about the menopause.

Tonight: The M Club

Are you menopausal? Do you have trouble sleeping due to night sweats? Do you feel anxious? Do you leak when you laugh, sneeze or cough?

Share your experiences, gain more knowledge or just know YOU are not alone.

Tonight 8-9pm via Zoom.

Contact Shescotland@outlook.com for details

Menopause Mystery

MENOPAUSE: Your guestions ansered by a gynaecologist

 

Menopause is a natural part of the ageing process, something that happens to everyone who menstruates. Most of us will know someone experiencing symptoms of the menopause, but despite this, for many, menopause still means mystery.

To help people better understand what the menopause is and how it affects us, intimate healthcare brand INTIMINA UK asked resident Gynaecologist and Obstetrician Dr Shree Datta to answer the top 10 of the most common in clinic questions about the menopause.

So for anyone struggling to get an appointment with a GP or Gynaecologist during lockdown, or even those with a keen interest in knowing more about their body, then check out Dr Shree’s menopause fact file below.

1. What is menopause?

Menopause is a stage of life which every woman experiences. It’s the time when you stop having periods and usually occurs between the age of 45 to 55. This occurs as your hormone levels drop and means that you no longer release eggs to fall pregnant naturally. The average age for women to experience menopause in the UK is 51 years. 

2. Why does the menopause happen?

Women go through menopause because their hormone levels change, specifically there is a fall in oestrogen and progesterone level as you age and your ovaries “retire”. This affects periods and the ability to conceive naturally as well as resulting in the symptoms above. You may notice a change in your periods – for example, their frequency or regularity – in the time leading up to the menopause, but sometimes they may stop suddenly. In some women, menopause may be induced by treatment such as chemotherapy. 

3. What are the symptoms of menopause?

Most women experience at least one symptom around the time of menopause. Symptoms really vary from woman to woman, as does how severe they are and how long they last. Common symptoms include hot flushes, night sweats, vaginal dryness, mood changes (such as feeling anxious or depressed), fatigue, difficulty sleeping, headaches, a drop in libido and joint or muscle pain.  You may also notice a change in your periods – for example, their frequency or regularity – in the time leading upto the menopause.

4. How long does the menopause last?

Medically, menopause is defined as 12 months’ since your last period. However, the symptoms of menopause can continue, although they may become much more manageable. You may notice a transition period where you start to experience symptoms of menopause before your periods stop completely and this may last several years. 

5. Is there a way to test whether I am going through the menopause?

Yes, you may be referred by your doctor for blood tests. These will look at your hormone levels such as FSH and LH, along with your oestrogen count. 

6. What causes hot flushes?

Hot flushes are one of the most commonly experienced symptoms for women going through menopause. They are the sudden feeling of heat, sweating, palpitations and blushing that spreads from the face through the body and lasts for several minutes. Some people only experience a few hot flushes, where others experience many a day and you may experience blushing and sweating with them. They are caused by hormone changes in the body, but may be triggered by stress, alcohol or coffee, spicy food and smoking.

7. How can you treat the menopause?

In the first instance we will go through a range of measures, including reviewing your diet and lifestyle prior to considering prescribing HRT. Treatment will depend on your symptoms – for example, if you experience vaginal dryness, we will consider whether an oestrogen-based cream may help your symptoms. If you experience hot flushes, we’ll review your diet and caffeine and alcohol intake and consider oestrogen and progesterone therapy. Thin cotton clothing may also help. HRT comes in various different forms such as skin patches, gels and implants and we will discuss what best suits you. We will also check your blood pressure before prescribing medication and consider your family history and medical risk factors. 

8. Are there risks to taking HRT?

HRT use in the long-term can increase your risk of stroke, blood clots and breast cancer, but this depends on your age, family history and medical history. Your Gynaecologist will review these before prescribing HRT and you will be reviewed regularly. Usually, women can take HRT for up to five years safely. We will always start on the lowest effective dose of medication and would advise stopping HRT (or reducing the dose) once symptoms are manageable. 

9. What other treatments are there for the menopause?Acupuncture or black cohosh may help reduce hot flushes and night sweats, but you may experience side effects such as stomach upsets or rashes when taking black cohosh. You might also benefit from strengthening your pelvic floor muscles, which support the bladder, bowel and affect sexual function, by regularly doing kegel exercises. Intimina has even developed the KegelSmart™ – a revolutionary new way to do your Kegels. It’s a personal pelvic floor trainer which sets a routine that is simple to follow, safe to use, and completely tailored to your individual needs.

10. Does the menopause affect my health in the long term?Once you have gone through the menopause you are more at risk of osteoporosis as bone loss is affected by oestrogen levels. Vaginal dryness may also lead to pain during sex, so lubricants may also be helpful.  

11. When can I stop contraception?

It’s still possible to fall pregnant as you approach the menopause, so make sure you continue contraception until you have fully gone through the menopause – so until you have stopped having periods for 12 months.