Tag: menopause

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.