Managing the menopause – Five top tips with Dr Lynne Robinson
For the month of Menopause Awareness, we are joined by Consultant Gynaecologist and lead of Fertility and Menopause at our Women’s Hospital, Dr Lynne Robinson who shares her advice on managing the menopause.
Dr Lynne is an honorary clinical lecturer at the University of Birmingham and a council member of the British Menopause Society, Chair of the West Midlands Menopause Society and committee member of the fellowship exam for the European Society of Human Reproduction and Embryology.
The menopause is the natural decline of a women’s oestrogen levels, often occurring between the ages of 45 to 55 years of age. This decline can be paired with symptoms such as hot flushes, night sweats, low mood or anxiety and can also reduce sex drive (libido).
Dr Lynne raises awareness with a series of top tips to keeping symptoms of the menopause manageable.
1 “Menopause is a time when body shape changes - keeping active and following a healthy balanced diet will reduce menopausal symptoms, and limits unhealthy weight gain. Muscle strengthening exercises including yoga can help to maintain muscle mass.”
Research shows that menopausal women who combine a 90-minute weekly yoga class with a daily 20-minute home practice were reported to experience fewer hot flushes, have improved sex lives, and a better quality of life. You can also reduce menopausal symptoms by having a balanced, nutrient-rich diet to reduce fatigue that can often be a symptom of menopause. Due to hormonal changes, weight gain is common which is something to keep an eye on to avoid reaching an unhealthy weight.
2 “It’s a good idea to have a health 'MOT' check-up”
The hormonal changes that affect weight gain, this can also make your body more sensitive to salt in your diet – which can result in higher blood pressure which is why it is advised to have a blood pressure test during the time that you begin to experience the menopause.
3 “Hormone Replacement Therapy (HRT) can alleviate many menopausal symptoms and provide significant health benefits. Discuss with your GP if you feel you may want to consider using HRT to manage the menopause”
There are many different ways to take hormone replacements such as oestrogen and progestogen, through skin patches, gels, creams, in tablet forms and pessaries dependent on how you prefer. HRT has helped many women to reduce the symptoms of the menopause and continues to be a viable option to be discussed, if adapting to the menopause becomes challenging. It is advised that you speak with your GP to understand the pros and cons of HRT.
4 “Understanding your symptoms will help to manage them, both physical and emotional”
The menopause can be both physically and emotionally challenging - as it not only affects your body but can also affect your mental wellbeing, including periods of anxiety and low mood. The physical impacts can often trigger the emotional symptoms as a lack of sleep can create stress and anxiety within women adapting to the major hormonal changes that occur throughout menopause.
5 “Open up to friends, family and healthcare professionals about your symptoms – building your own network of support.”
It’s important that women communicate their challenges to their friends and family to recognise that they are not alone and support is available. It’s important to raise awareness through these important conversations to reduce stigmas around the menopause and recognise that this is significant moment in a woman’s life that they should feel supported and empowered throughout.
It’s important that women are able to express their concerns on the menopause freely and seek support. You can learn more about hormone replacement therapy and other alternatives to managing the menopause by visiting the NHS website here.