A NI nurse has given her top tips for those going through menopause and peri-menopause.
Anne McGale is a practice nurse with 40 years of experience and has told all on symptoms, how to ease them, HRT and other available treatment.
This is ahead of The Menopause and Me (Menopause – Breaking The Taboo) event being held in The Dunsilly Hotel, Antrim, on Sunday October 16 between 1pm and 5pm.
Read more: NI's first menopause conference announced with top tips for women
Anne told Be: "Following my own experience of the menopause and looking for information on options, I realised there was a lack of evidenced based menopause information for women. From my work as a nurse I realised that some women were struggling.
"Some women may not even be aware that the symptoms they are experiencing are due to the peri-menopause.
"I set about researching all aspects of the menopause and trained in many courses through the BMS and developed Menopause Wellbeing NI. I now deliver menopause workshops to businesses, community groups, women, men, managers and husband and wives. I am a member of Newson Health Menopause Society and British Menopause Society."
Anne has told all you need to know.
What is the difference between menopause and peri-menopause?
Peri-menopause is the time that runs up to the menopause. It is a natural progression from the age of 45-55 with an average age of 51. During the peri-menopause, there are a lot of physical, psychological and mental changes as the hormones oestrogen and progesterone start to decline. There are oestrogen and progesterone receptors all over the body and when these hormones reduce, women become aware of this in many parts of their body. The menopause occurs when there has been one full year without a period over the age of 50 and two years without a period under 50-years-old.
What are the symptoms of each?
The symptoms of menopause and peri-menopause are different for every woman. All women will have a menopause. 80% will have symptoms and 25% of these women will have severe symptoms. That means 20% of women will have very little awareness of symptoms.
The symptoms can vary but can generally be night sweats, hot flushes, weight gain, loss of confidence, anxiety and brain fog, to name a few. Periods in the peri-menopause can become more frequent or absent for a few cycles and they can be heavier or lighter than normal.
How long do symptoms last?
For some it can be four to seven years, however some women have experienced some symptoms for much longer than this. Lifestyle choices and HRT can help to manage these symptoms.
Where can women go for help and support?
Help and support comes in many forms:
- GPs, practice nurses, pharmacists, clinics, podcasts, the Balance menopause app
- Websites such as British Menopause Society, Newson Health Menopause Society and Women’s Health Concern
- Menopause support groups and cafes offer support in a relaxed and informal way
What lifestyle changes can you introduce to help?
This is a good time to look at your health and make the appropriate changes. These changes can include having a healthy diet, exercising daily, having a good sleep routine and attending a review of your health conditions. Having a good social network, attending group activities, learning new skills, time management and looking after your stress too. Yoga, mindfulness, singing and walking, to name a few help, along with wearing natural products and dressing in layers. Have water and a fan that can help to ease the discomfort of flushes and sweats.
How to ease night sweats/hot flushes and mood changes?
Avoid triggers before bedtime
Avoid hot showers
Wear cotton bedding
Dress in layers
Have water at the bedside
Have a fan or cool water spray
Deep breathing techniques also help
Avoid negative thoughts
What treatment is available?
Menopause is due to a hormonal deficiency - mainly oestrogen and progesterone. When these start to deplete, they can be replaced by HRT to correct the hormone imbalance.
Some women choose to try herbal, natural and alternative treatments. It is important to check if you’re taking other medicines. It is important to make sure that these new medications do not interact with them, ask your pharmacist who will advise you.
All prescribed medicines are regulated and tested, however the same regime and regulations do not always apply to alternatives. If buying alternative natural products, look for the ”THR” logo as these have been through some regulations.
Other tips?
All women should research the menopause from their forties so that they are prepared and feel in control of the symptoms and options to manage this natural transition. Make sure the sites you use are good evidence-based sites. Menopause has many positives as you enter a new stage of your life. If you are prepared, you will feel more in control and know lifestyle tools to use and what options, such as HRT.
Look out for the conference organised by Menopause Support Group NI. There will be a great line-up of speakers and you will realise you are not alone. There will be a panel of speakers who will discuss some of the concerns that women experience. Make sure you have your tickets for the conference at The Dunsilly Hotel on Sunday 16th October.
Tickets can be bought HERE.
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