Menopause is when periods have stopped for 12 months. This is due to the fact the ovaries stop producing the hormones oestrogen and progestogen. The lead up to this is called the perimenopause. Many women find that during this time periods can become irregular.
They may even experience multiple other symptoms including:-
- Hot flushes, night sweats
- Disturbed sleep and insomnia
- Low energy
- Low mood, anxiety
- Memory impairment and concentration
- Joint aches
- Vaginal dryness
- Urinary symptoms
To name a few
15-WHC-FACTSHEET-The-Menopause-NOV2022-B.pdf (womens-health-concern.org)
Things that can help
Lifestyle interventions
Menopause Wellness Hub – Women’s Health Concern (womens-health-concern.org)
Stop Smoking
Limit alcohol and caffeine
- Less than 14 units of alcohol a week
- Less than 4 cups of tea/coffee per day
Alcohol – Healthy Living | NHS inform
Health Diet/Weight control
How to lose weight safely – Food and nutrition | NHS inform
Healthy eating and looking after your weight | NHS inform
Nutrition and menopause | British Nutrition Foundation
To calculate your ideal weight, look at your BMI
Calculate your body mass index (BMI) – NHS – NHS (www.nhs.uk)
Regular exercise
Physical activity guidelines (nhsinform.scot)
Sleep Hygiene
Sleep hygiene – patient information (uhs.nhs.uk)
CBT for hot flushes
Book: Managing Hot Flushes and night sweats a CBT self help guide to the menopause. Author:Myra Hunter
Self Help advice
Menopause | Living Life to the Full | Self Help Resources (llttf.com)
Course – Feel good in your menopause – 4 week online wellbeing course – Living Life to the Full –
CBT Training Courses (LLTTF.com)
HRT
Hormone replacement therapy (HRT) replaces the hormones (oestrogen and progestogen) that are no longer being produced.
Oestrogen can be taken as a tablet or through the skin (patch, gel, spray). Through the skin is the preferred method. Progestogen can be taken as a patch in conjunction with the oestrogen. Or as a tablet separate from the oestrogen. The Mirena IUS (coil) is also licensed to provide your progestogen for 5 years. This is a very useful option as it also provides contraception. HRT is not contraception
Menopause Wellness Hub – Women’s Health Concern (womens-health-concern.org)
Mirena™ information sheet | My Menopause Centre
The IUS can be fitted at the Sandyford in Glasgow: Online Booking (sandyford.scot)
Or the Lennox Practice in the Vale Centre for Health and Care. If you are a patient at any of the 4 practices in Alexandria, you can use this service to put in your coils. Booking is through the Lennox website
West Dunbartonshire GP Coil Hub – Lennox Practice (thelennoxpractice.com)
If you cannot take HRT there are other things you can take which may help. Make an appointment with your GP to discuss the options most appropriate for you
Breast cancer and HRT risk
WHC-Infographics-JANUARY-2023-BreastCancerRisks.pdf (thebms.org.uk)
Useful links
Daisy network support for premature menopause
Charity for Women with POI | The Daisy Network
Advice for self-examination of breast
Check your breasts | Breast Cancer UK
CoppaFeel! | Check Your Chest | Breast Cancer Awareness Charity