M.E.N.O.P.A.U.S.E. 9 ways to support your menopause journey

Menopause is not something to ‘fix’. It is a natural transition for the female body, and a natural time of transformation.

Western lives and culture mean we may feel the challenge of the transition more than some other areas of the world where women report less symptoms. For some of us we may undergo an early or medical menopause, and for some of us our natural menopause can be hugely challenging emotionally, mentally and physically. If we are lucky our symptoms might be mild.

Remember that we are all unique, and our menopause will be as individual as we are. We may share similar symptoms and experiences to others, but our past and present lives and circumstances, and our beliefs, will take us on our own individual paths. We might experiment with the tools we choose to use to help us manage symptoms , and our needs may well change as we move through menopause.   We will all make different choices in how we navigate our individual journeys, and nothing is ‘right or wrong’.

I do believe that it is never too late to make changes and improve our lives. I also believe that the earlier we can do this the more positive our menopause can be.   I hold regular menopause retreats to help support fellow peri and menopausal travellers.  We spend time chatting and supporting each other, enjoying accessible yoga which can help some of our symptoms, and I include information or invite guest speakers to help increase our education and learn about tools we can try to help us make a positive menopause transition, before, during and beyond.

Did you know?

• The official definition of Menopause is when you have no longer had a period for a year.  The average age for this in the UK is 51.

• The time leading up to Menopause is known as Perimenopause, when hormone production decreases and you may experience symptoms (of which the list is many and varied!) You may see your periods become more irregular.  Perimenopause usually starts from around age 45. It can last for a few years or for many until we reach menopause.

• If you experience menopausal symptoms before the age of 40 it is called POI - premature ovarian insufficiency (another of the medical worlds less than positive labels!) and it affects around 1 in 100 women.

• Some illnesses and cancer treatments can lead to an early menopause.

• Surgical menopause occurs when the uterus is removed in hysterectomy or if both ovaries are removed in an oophorectomy.

However we come to menopause, and however we journey through it, we can make it a positive experience as best we can. Below I offer what I think are the key areas of our lives and tools we can use to help us to do this.  Are there things on the list that might help you manage your journey?

Ways to support your menopause journey positively:

M inimise stress as much as you can-  say ’no’ more, and let go of things you don’t need to do.

E ducate yourself on menopause – listen to podcasts, read books, blogs etc. share them with family and friends so that they can understand your transition too

N utrition – eat well, reduce alcohol

O ne percent rule – see below

P rioritise rest – especially if you are not sleeping as well. Do more of the things that help you relax and rest. Create a good bedtime routine to help you.

A ccept that you are on the menopause journey, don’t fight it!

U nique transformational journey – tune into your own personal journey and needs, not everything is the same for everyone, and different tools help different people

S upport – find what you need: from HRT to Alternative therapies, professional help from your GP to talking therapies, local menopause cafes and groups, family and friends

E xercise and move – this will improve your mood, keep your bone and muscle and heart healthy and may help to balance any additional weight gain common at this time. It doesn’t need to be strong exercise unless you want it to be – non-weight bearing exercise and simple movement like walking done regularly is good.

It is worth noting that it is unlikely that one of the areas or tools alone will be enough to manage everything. HRT alone will not solve your symptoms.  Eating well, resting, reducing stress and moving are foundational and really non-negotiables for all of us whether you choose to take HRT or not. For some HRT might be a first choice, for others it may or may not come later down the line.

Where to start with making positive changes? – the 1% rule

To avoid overwhelm and to make a start, I have included the 1% rule in the list above – a term coined by Alexandra Pope and Sjane Hugo Wurlitzer in their book ‘Wise Power’ :

“You need time and space for yourself to be able to navigate menopause with some grace. And that may be the one thing you don’t have much of because of your daily responsibilities and commitments. But it’s a non negotiable. So, you’re going to start with giving yourself 1% of what you most want. 1% is always doable. And that 1% will multiply in no time. Don’t underestimate the power of small shifts to create bigger change. Apply this 1% rule to any health change you want to make, whether it’s exercise or the foods you eat. Make the small shift and hold to it. It’s very effective over time.”

Applying the 1% rule:

1.      As you look through the list above, find the area that you are most drawn to and decide on a 1% small change for a couple of weeks or a month and see how that 1% grows, you might find that quickly increases as it’s something you know you want to work on and commit to.

2.      When you feel ready then add or replace for another area where you can make a small change.

3.      Celebrate the small changes you make – they all add up.

4.      Keep going and always look to reduce overwhelm, take small steps to make big journeys over time and see how much better you feel!

For the areas of the list you find more challenging the 1% rule can be really helpful – it’s a bite sized way of changing habits or parts of your lifestyle where you feel stuck, that you have a difficult history with or just feel is too big to tackle.

Find your support:

No-one should navigate menopause alone. It’s always better with support. If you have friends who are going through their own menopause journey take time to support each other. If you can, get your family to understand more about the menopause –even if they understand a little of what happens in menopause and the symptoms you are having, that can help to ease the pressure on you – especially if they begin to take a few of your to do list items off you :)

Get professional help if you need it – see your GP or find a therapist to help you make choices and take steps to ease your symptoms. Consider going private for a specialist menopause  GP consultation such as through Newson Health or BUPA – it may be worth the investment to get you on the right track, especially if your GP is not helpful enough (sadly not all GPS are up to date with menopause needs).

Find local menopause cafes, support groups, and menopause specific activities in person or online. You will be able to learn from and share experience with others going through their menopause transition.

Let me know if you have found this post helpful …

You might also find my blog post Meno-Pause useful - it has  some resources and links