Okay, so if you have been blessed to have met me recently, then you will know I have been complaining, yes complaining about my hot flushes and now night sweats! Little did I ever imagine that at 44 years, I would start entering the Menopausal phase. SMH!!!
What’s worst with both my mother and grandmother passing, I can’t even ask them about their onset and personal journey. Actually this ignorance is quite common, like many other women our maternal elders mentioned very little about menopausal or other female experiences, which is one of the reasons I started The Angry Vagina Talks. Feminine wellbeing is something we definitely need to be more aware of, more discussion and openness for ourselves, young women and of course our men who also ‘suffer’.
Not only is it a natural part of womanhood, like our kindred moon phases, but the lack of knowledge and stigma can have a major impact on our mental, physical and emotional wellbeing and sometimes finances.
So, for those of you who would like a little knowledge, here is my Menopause bite size, this is not a Wikipedia summary or substitution for medical advice. I encourage you to do your own research as my greatest learning is that everyone’s experience and response is different. It will literally be trial and error about what works best for you, but anyway this is a good starting point.
- Menopause is when you have gone more than 12month without a period/menstrual cycle, the average age in the UK is around 51 years (although it can start before 40) . Perimenopause is the period before Menopause becomes official, when your body starts to make the change such as hormone fluctuations and can occur 8-10 years before Menopause.
Some suggest that this Perimenopause phase is worst in terms of symptoms, as your body/mind is adjusting which then eases or reduces post Menopause.
- The symptoms of Menopause (or Perimenopause) vary enormously but common symptoms include hot flashes/flushes, night sweats, low sexual libido, vaginal dryness, problems with memory, concentration, bloating, stubborn weight/abdominal fat, breast soreness, insomnia/diffcuty sleeping, low mood or anxiety, UTI’s.
Obviously some of these symptoms may also be the result of other factors and you may only experience one whereas someone may experience many.
- The main cause for menopausal symptoms is a decline or lower hormones due to age especially Estrogen levels produced by the Ovaries. Estrogen is responsible for functions such as sexual development, uterine changes, bone density, cholesterol mobilisation and emotional wellbeing.
There are many other reasons for low Estrogen levels such as excessive exercise, Anorexia, health conditions, genetics, so it is best to check with your GP first.
- One of the most common and annoying symptoms of the menopausal transition is hot flushes/flashes which is a sudden and extreme feeling of heat going through the body, sometimes accompanied by sweating (esp Night Sweats). These can last from a few seconds to 5 mins and their frequency can also vary. Whilst the cause is indefinite, low Estrogen levels are said to affect the hypothalamus, an area of the brain that regulates body temperature.
Hot flushes can be mild or so intense, that it can disrupt activity, be extremely uncomfortable as well as embarrassing depending on where you are, who you’re with and what you’re wearing!
- In terms of remedies the standard advice given is to cut out alcohol, caffeine, smoking, exercise and stress management and wear layers such as loose cotton, a fan also helps! But if you’ve tried these and feel it’s made little difference, but don’t want to go down the medical/drug route just yet, check out my 5 natural hacks below:
i. Tea – So if you’ve attended any of my workshops you know I am big on herbs/teas not your black or green tea, I mean teas specifically designed by nature to support female health. The most recommended is Sage for hot flushes which I’ve tried (the taste can be challenging) and I’m still trialling, as well as Black Cohosh, Red Clover and Ginseng herbal teas. (Contact the Ankh Wellbeing Centre) Drinking loose herbal teas no matter what stage of womanhood will help you naturally balance hormones and mood, as well as other physical symptoms such as Fennel for bloating or Raspberry Leaf for heavy periods.
ii. Water – As you can imagine, if you are experiencing hot flushes and hence sweating more, it’s follows that you are losing more body water. A 5% drop in body water may result in 25% loss in energy, increase fatigue, headache, brain fuzz, impaired cognition which obviously won’t help! So, you need to drink more water than the recommended 6-8 glasses where possible to make up the difference. Drinking teas & vegetable juices will increase your fluid intake, support your health, you can also schedule a water alarm, buy a 1-2litre carry around bottle and use a tracker/app to help.
iii. Estrogen rich food – As well as having a balanced diet for health, I recommend my 3S Food Plan especially for energy, health and weight management but you can also include more dietary Estrogen rich food (phytoestrogen) to help boost declining Estrogen levels such as flax seeds, sesame seeds, walnuts, peanuts (add to 3S smoothies and salads), Tofu, Soya, Hummus, Fennel, Dried apricots, prunes and dates, fruits e.g. strawberries, peaches, pomegranates, lentils, yams, (and apparently red wine in moderation).
iv. Exercise – Despite me being a Yoga and Boxfit Instructor the battle with the mid-line waist recently especially my new back fat and love handles are hormonal (ask anyone in my Zoom sessions) has meant my previous exercise regime had to be altered as it was no longer effective. Now I include shorter but a diverse range of exercises including HIIT, Weight baring & endurance into my routine. More frequent shorter workout has also done wonders for my mental health and mood.
v. Aromatherapy oils – I am also a big FAN of essential oils, I regularly use them in my bath, in oils and in a diffuser. The most recommended oils for menopause & mood has been Clary Sage, Geranium & Frankincense. One of my favourite wellness practioners Abi Osho run’s workshops and sells pricey but high quality doTerra oils.
Well hopefully you have gained some insight. If you do feel concerned, remember there is a range of remedies available, so speak with your GP or practitioner, do you research, experiment and if you need support with your lifestyle transition including emotional wellness, weight management or wellbeing advice, feel free to contact me. Please don’t suffer alone!
“The journey of womanhood highlights our important creative, energetic and metaphysical magnificence in the universe. Understanding is key”
Naomi Davidson x
Wellbeing Specialist & Researcher
Counsellor, Nutritionist & Fitness Instructor
Author of The Grab and Go Juicer
MoorYoni.com 