If you are over forty five years old and experiencing any symptoms of the menopause that require an intervention in order for you to carry on your activities of daily life, then this page is for you. And I will give special attention to managing weight grain that is a result of the menopause.
I was inspired to write this article after being invited to speak on the topic with a group (named Adehyiema) of women who meet up each month in Harlow Essex (United Kingdom) for fun and support with life issues and to celebrate achievements and milestones that are common to women. In this article I will be discussing menopause and weight gain, menopause, sex and libido, hot flushes, mental health and many other issues related to the menopause.
The Good Thing(s) About The Menopause
You cannot prevent the menopause but a positive mental attitude towards this season of life will be one indispensable tool in your approach to the challenges that occur with this natural stage of life. The idea behind the thoughts that I will express in this section is that a positive mental attitude will make a big difference is how we approach and handle any circumstance or challenge. And this includes the menopause.
So, “Is there anything good about the menopause?” I hear you ask. Well the menopause in defined as the time from when 12 months has passed since you have had your last menstrual period. So the majority of women can sigh, sing and celebrate the end of that season of their life, and say goodbye to the monthly menses.
No More Monthly (Or Irregular) Periods! Period!
And if your periods were irregular, then hooray! to no more nasty surprises. If you had/have horrible cramps and pain at that time of the month, then I know you will be in the group celebrating this new found freedom.
And then there is also no more need for contraception. Whatever method was used in the past, it now a thing of the past. No more worries about unplanned pregnancies, Yaaaa! On the other hand it may be a time of resignation for a person or couple who were hoping to conceive before the body clock counted down to the last ray of hope. The emotions this brings may be hard to deal with, but eventually acceptance comes and possibly other options are sought.
One Size Does Not Fit All…. Every Woman’s Experience of The Menopause is different.
It is also important to note that not all women have adverse symptoms of menopause. And along the spectrum of severity each woman’s experience is as unique as they are. But while one may not be adversely affected it is important to know and acknowledge the experience of other women who experience disruptive symptoms of menopause.
No Need To Whisper About The Menopause Anymore
Another good thing about the menopause (or around the issue) is that it is no longer taboo to talk about this important topic. If you feel like talking about it, the media and celebrities have brought it to the fore and it is now topical and nothing to whisper about. In fact your rights around this issue, even in the work place is now gaining the recognition it deserves. So it is known and it is being addressed.
Weight Gain And Muscular-skeletal Changes During Perimenopause And Menopause
Some of the changes that take place in the body due to the changes in levels of circulating hormones include weight redistribution and weight gain, loss of bone mineral density leading to osteoporosis and increase risk of fractures. Some women also report brittle nails. As metabolic changes result from lowered and fluctuating hormones weight gain may become an important issue. Along with slower metabolism is the weight that results from water retention due to reduced levels of progesterone ad fluctuating levels or oestrogen
What can you do to tackle these symptom? There are dietary changes that may help relieve the weight gain that results from water retention, such as salt reduction and carbonated beverages. It is always important to rule out any other possible medical cause of weight gain (such as low thyroid hormone levels) and water retention and some of the other symptoms of the menopause. But keeping well hydrated and active is important in tacking this problem.
The Secret Link Between Vitamin D The Sunshine Vitamin And Weight Gain During Menopause
Vitamin supplements that support weight management and loss of bone mineral density during the menopause includes Vitamin D (with Vitamin K) and minerals such as chromium, calcium and magnesium have similar effects. According to the American Diabetes Association Vitamin D deficiency increases the risk of decline in metabolic function and type two diabetes. Mature adults and especially females over the age of fifty year old also tend to have lower levels of vitamin D compared with the rest of the population (Journal of Aging and Gerontology 2014). Increasing the risk of bone fractures, depression, cognitive decline and cardiovascular diseases.
But the conclusive results of a high quality placebo controlled study removed any doubts. In 2019, Lemieux P et al reported in the EJE (European Journal of Endocrinology) that oral vitamin D supplementation over a six month period significantly increased insulin sensitivity and metabolic function.
This means weight management may be improved as energy release from macronutrients such as carbohydrates and protein is optimised. This also provides more energy and stamina for women in the menopause to keep active and increase endurance when exercising.
But how do you know if this supplement is for you? a very high percentage of people find that they are deficient in vitamin d after having their blood tested. And an even high percentage of vitamin D deficient people are over the age of 45 years. So my recommendation is to get tested and start supplementing if you find that you are deficient. Below is a link to Amazon’s most best selling vitamin D supplement.
This supplement high strength vitamin supplement has over 35,000 reviews. Check it out here: https://amzn.to/3K3O3p1
Low Libido and mental Health Changes Due To The Menopause
Lower oestrogen and progesterone levels may also reduce sexual desire and pleasure. Mood changes and loss of self confidence is commonly reported among women going through the change. As well as lower vagina secretions leading to less lubrication during sexual intercourse that can result in pain and discomfort. Less moisture may also result in itching and other discomfort in and around the vagina.
Menopausal Changes Can Result in Low Self Confidence And Also Cause You To Feel Undesirable
Along with loss of confidence menopause may result in other mental health challenges such as anxiety, depression or low moods and low energy. Physical symptoms that may heighten the feeling of loss of control may include palpitations, light headedness and a sense of panic.
Super Oxidant Pycnogenol Significantly Reduces Menopause symptoms
So what are the best ways to regain comfort, self assurance and sexual pleasure at this stage of life? Research (Yang H-M et al 2007) shows that Pycnogenol, a super oxidant is a powerful supplement for many of the symptoms of menopause that result in dry skin, dry vagina and low self image and low feelings of desirability. This natural supplement is extracted from Pinus Pinaster or the French Maritime Pine Bark, and has been studied for its remarkable support for most systems of the body from the eyes to the skin and most importantly for the female reproductive system even though out perimenopause and the menopause.
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Cold and Hot Flushes/Flashes due to the Menopause
The phenomenon of hot and clod flushes (or flashes) is also a common experience for women during the menopause. Many women report feeling heat on their face, neck and chest that comes and goes and sometime alternate between feelings of cold especially in the extremities. This may also impact sleep patterns and result in sleep disturbance, wakefulness and insomnia. So life can get pretty challenging when these symptoms become a regular problem. So it can’t be ignored and the sooner we find some solutions the better.
Here are some of my own recommendations for addressing hot and cold flashes and other symptoms. Along with other well recommended aids, that I have come across in my research on this topic. Again Pycnogenol has been proven to reduce these symptoms by approximately 24% – 30% after 3- 6 months of use.
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Support With Tackling The Symptoms Of the Menopause: Recommendations from the experts
- Speak to your physician, General Practitioner, healthcare provider and/or OBGYN about the many options available to you within the context of your personal health and medical history. Remember that one size does not fit all when it comes to your health and well being.
- It is also vital that you do your own research/review of good quality research and data on this topic so that you can be your own health advocate instead of going down a route of trial and error. You should seek to educate yourself about what you are experiencing, include talking to family such as siblings and parents about their experience and how they manage their symptoms. Even talking with friends may be insightful and may help assure you that you are not alone in your experience.
- Along with investing in lighter clothes and specially engineered clothes that help you keep cool if you are experiencing hot flushes/flashes. Here are two really helpful gadgets that I have used to help stay cool when I have hot flushes. After trying many different hand held fans I found this one to be the most helpful as it is powerful, good value for money and also adjustable so you don’t have to hold it all the time. The EasyAcc Handheld fan that I buy from Amazon and recommend to all my friend is available here:
- https://amzn.to/3KrPkry
- Sleep disturbance, due to hot flashes and night sweats and night sweats, is a common symptom of the menopause. Here are some of the clothes that are designed to support you with staying cool when experiencing hot flushes/flashes. Armorbella’s specially designed sleepwear are available on Amazon. Their cooling, durable, super-soft range of night dresses are made from 95% bamboo viscose. Get your cooling night dresses, shirts and PJs on Amazon today at;
- https://amzn.to/3K3BmL0
- According to J Pettigrew et al (2021) a decline in libido should be properly investigated before deciding on the mode of treatment. Due to the complexity of the changes taking place around the menopause it is important to get the right diagnosis before any treatment is commenced. A comprehensive assessment should include psychosocial as well as medical assessment and full health history.
- It is imperative that a decrease in sexual pleasure and loss of libido is discussed with your partner. If it is not addressed early it may not be fully addressed and may not be resolved if it is not explored together.
- Along with getting to the bottom of symptoms of menopause that affect your sexual health and satisfaction there are good quality over the counter vaginal moisturisers and lubricants that may help alleviate symptoms of vaginal dryness, and discomfort. Or your doctor may be able to prescribe topical hormonal applications that may be more suited to your body and specific situation. Expert advice also include the finding that testosterone is not as helpful for improving libido as once thought/expected. And may even result in unwanted side effects such as facial hairs, voice changes and acnes/skin changes.
- Although you may be among the people who are eligible for prescription of testosterone due to HSDD Hypoactive Sexual Desire Disorder related to the menopause, it is recommended that you have a full health history and assessment to rule out non-hormonal causes of this problem. It is also good to explore the range of options to find the least invasive and most effective treatment that cause the least side effects. So its important to get the balance right for your individual needs.
- Discussion around the various HRT for the symptoms of menopause and perimenopause must take into account your personal health/medical history. As HRT comes in so many different forms and dosages. There are patches, oral mini pills as well as combined pills and topical gels and creams that may be prescribed based on your individual needs and tolerance.
- Progesterone replacement therapy, Oestrogen replacement therapy, Combined oestrogen and progesterone in the form of pills, patches and subcutaneous implant and topical applications among other forms of HRT replacement.
- Supplements and complimentary therapy have been proven to help alleviate the symptoms that affect many women. One highly recommended supplement that have been tried and tested is Pycnogenol. This supplement is a powerful antioxidant that has been researched for its safety and effectiveness in reducing many of the symptoms of menopause including hot flushes/flashes, memory problems, dry skin and sleep disturbance.
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Reference:
Lemieux P et al (2019) Effects of 6-month vitamin D supplementation on insulin sensitivity and secretion: a randomised, placebo-controlled trial European Journal of Endocrinology
Meehan M. and Sue Penckofer (2014)The Role of Vitamin D in the Aging Adult. Journal of Aging and Gerontology 2014
Yang H-M, Liao M-F, Zhu SY, Liao MN, Rohdewald P. (2007) A randomized, double-blind, placebo-controlled trial on the effect of Pycnogenol® on the climacteric syndrome in peri-menopausal women. Acta Obstet Gynecol Scand. 2007;86:978–985.