Menopause: Common Symptoms and Self-Care

Menopause is a normal stage of life, not an illness. The NHS defines it as the point when you have not had a period for 12 months, and says it usually affects women between the ages of 45 and 55, although it can happen earlier. The years of changing symptoms leading up to it are called perimenopause.

One fact that surprises many women: the NHS says symptoms usually last 7 to 9 years, sometimes longer. This is not a few bad weeks. Knowing that helps you plan instead of waiting for it to pass.

What are the physical symptoms?

The NHS lists these:

• Changes to your periods, in how often they come and how heavy they are
• Hot flushes and night sweats
• Weight gain, often around the stomach and upper body
• Vaginal dryness, burning, irritation or itching
• More urinary tract infections, and leaking urine
• Heart palpitations
• Headaches and migraines
• Muscle aches and joint pains
• Hair thinning or loss, and dry, itchy skin
• Reduced interest in sex
• Loss of bone strength, which can lead to osteoporosis

What about mood and memory?

These are real symptoms, not imagination. The NHS lists mood swings, low mood or depression, anxiety, memory problems, brain fog, difficulty concentrating, and sleep problems including insomnia.

Women often describe feeling that they are losing their grip at work or at home. Naming it helps, and so does telling your family what is happening, because sudden irritability is easily misread by people who do not know what is going on.

What self-care does the NHS recommend?

Do:

• Get plenty of rest and keep a regular sleep routine
• Eat a healthy, balanced diet
• Eat calcium-rich food such as milk, yoghurt and leafy greens, to keep bones healthy
• Exercise regularly, with a focus on weight-bearing exercise such as walking, plus resistance exercise, to protect bone strength
• Get some sunlight for vitamin D

Do not:

• Smoke, as the NHS says this can make menopause symptoms worse
• Drink more than the recommended alcohol limit, as it may affect symptoms

How can you manage hot flushes and poor sleep?

For hot flushes and night sweats, the NHS suggests wearing light clothing, keeping your bedroom cool, taking cool showers, reducing stress and exercising regularly. It also suggests avoiding common triggers: spicy food, caffeine, hot drinks, smoking and alcohol. Try removing one trigger at a time for a week or two so you can tell what is actually affecting you.

For sleep, the NHS recommends a regular sleep routine, and notes that cognitive behavioural therapy (CBT), a type of talking therapy, can help with both sleep problems and low mood. For mood, it also suggests rest, regular exercise and time spent doing things you find relaxing.

What helps vaginal dryness?

The NHS says vaginal moisturisers or water-based lubricants, available from a pharmacy, can help. It warns not to use oil-based lubricants with condoms, because they can damage them. This is a common symptom and nothing to be embarrassed about with a doctor or pharmacist.

When to see a doctor

The NHS advises talking to a doctor, nurse or pharmacist about the treatment options available if you have symptoms of perimenopause or menopause. You do not have to wait until you cannot cope. Make an appointment if:

• Symptoms are affecting your daily life, work or relationships
• Your periods become very heavy, for example needing a pad or tampon change every 1 to 2 hours, or lasting more than 7 days
• You feel low or hopeless most of the day, every day, for more than 2 weeks
• You notice any new lump or change in your breasts
• Your periods stopped much earlier than expected

Some symptoms should never be put down to menopause. If you have sudden chest pain, severe breathlessness, fainting or weakness on one side of the body, treat it as an emergency: call Rescue 1122 where available, or go to the nearest hospital emergency department.