There are many things in life which are unavoidable – like death and taxes – and if you are a woman, menopause will be one of your unavoidable life experiences.
Menopause is varied for every woman and this article is aimed to give you a few lifestyle adjustments that can make this normal transition one through which you thrive.
Menopause is defined as the point at which your menstrual cycle has ceased for a period of 12 months.
This can occur between the ages of 41-56 years old with the average being 51 years.
The peri-menopausal period occurs 4 to even 15 years prior to menopause as your oestrogen levels begin to fluctuate and your progesterone levels slowly decrease.
During this period one can experience the following symptoms: sleep disturbances, weight gain, moodiness, irregular periods, hot flushes, vaginal dryness, problems with urination eg urinary leakage or increased urge to urinate, reduction in libido and pain with sexual intercourse.
Tips to manage hot flushes:
- Wear layers so you can delayer as you get hot.
- Stay hydrated; ensure your water intake is 6-8 glasses per day.
- Cardiovascular exercise helps in regulating the body’s ability to control temperature.
- Reduce your alcohol intake.
- Practice mindfulness and or meditation.
Tips on maintaining bladder control:
- It is a myth that increased urination and leaking urine as you get older is a natural part of ageing; it is common but it is not something we need to accept as normal!
- One of the most important things to look at when dealing with bladder issues is ensuring regular bowel habits.
- Constipation compounds bladder issues by increasing the pressure on the bladder causing increased urgency and frequency of urination as well as increased urinary leakage.
- Ensure you are drinking sufficient water.
- Maintain a good diet.
- Ensure you maintain good bowel habits.
- Get assistance from a women’s health physiotherapist should you be noting any issues with your bladder control.
What to do when sex is sore?
- Statistically 3 out of 4 women will at some point in their lifetime experience pain during intercourse.
- In peri or post-menopause, reduced libido and vaginal dryness can increase the risk of pain with penetration. When sexual penetration is painful then the body can get locked into a cycle of pain; anticipating it and bracing the muscles thereby re-enforcing the pain. As this cycle continues it can be very distressing for both the woman and her partner.
- One of the common causes for painful intercourse is vaginal dryness, this occurs in menopause due to the lack of local oestrogen. The tissues become dehydrated and are often thinner which means they are more prone to irritation and inflammation causing discomfort.
- Topical oestrogen or vaginal moisturisers can assist in managing the dryness as it “plumps” up the tissues in that area, chat with your GP or gynaecologist about the options which are most applicable to you.
- Vaginal lubricants are also vital during sex if you are peri- or post-menopausal. Many women are ashamed or embarrassed when struggling with sexual problems and do not seek the help that they need. Professionals who work in sexual health medicine; gynaecologists, sexologists, psychologists and women’s health physiotherapists can form part of a multi-disciplinary team to help you to find solutions to the problem.
Maintaining a healthy lifestyle can help you to transition through menopause well so take the time to eat well, sleep well, exercise and take care of your bladder and bowel habits and always remember to seek professional help should you be struggling.
