MENOPAUSE or peri-menopause, can be a difficult time for many women, and can lead to mental and physical health problems.
However, the HSE has shared ten tips on how to ease symptoms of the condition as they marked World Menopause Day today.
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It’s the time when a woman stops menstruating and may experience hot flushes, mood swings, weight gain, and tiredness.
Your periods stop due to lower hormone levels and it usually happens between the ages of 45 and 55.
The average age in Ireland for a woman to reach menopause is 51.
Health bosses have told that there are a few ways to ease the pain of the difficult period.
The HSE said: “Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.”
They then shared a helpful list of ways to ease symptoms – from food tips to mental health suggestions.
Health bosses said that eating a healthy diet that’s rich in calcium, such as yogurt and milk, is a good way to deal with symptoms.
They also suggested doing regular exercise, stressing that weight bearing exercises such as running and dancing are important.
And making sure time for relaxing activities like yoga and meditation can soften the blow.
Sticking to regular sleep routines is a major plus, and the HSE said that talking to family and friends who are going through the same thing can help as well.
They added that you should talk to a GP before taking herbal supplements or complementary medicines.
Health chiefs also stressed that women experiencing menopause should not smoke or drink more than the recommended low risk alcohol intake.
They also tipped women off on how to deal with mood changes, which are a common symptom of menopause.
Getting plenty of rest and exercising often can help you to deal with this issue.
And making time for the things you enjoy and doing relaxing activities can help as well.
They also suggested cognitive behavioural therapy or hormone replacement therapy.
HOW TO DEAL WITH NIGHT SWEATS
And they shared some tips on how to deal with night sweats or flushes, a symptom that may crop up when trying to sleep.
They suggested wearing light clothing and keeping your bedroom cool at night to help with heat levels.
And taking a cool shower, using a fan or having a cold drink can help as well.
Health bosses also suggested reducing stress and avoiding potential triggers like such as spicy food, caffeine, hot drinks, smoking and alcohol.
They also urged women going through menopause to exercise or do physical activity regularly.
WHAT IF SYMPTOMS ARE PARTICULARLY DIFFICULT?
NOT all women need treatment to relieve symptoms during perimenopause and menopause.
But treatments are available if you find the symptoms particularly difficult.
The main medicine treatment for menopause and perimenopause symptoms is hormone replacement therapy.
There are other treatments available depending on what symptoms you have.
HRT balances your changing hormones around perimenopause and menopause.
This can help many of the symptoms including:
- hot flushes
- brain fog
- joint pains
- mood swings
- vaginal dryness
Hot flushes or night sweats often improve within a few weeks.
However, other symptoms like mood changes and vaginal dryness can take a few months to improve.
The HSE said: “Taking HRT can also reduce your risk of hormone-related health problems including osteoporosis and heart disease.
“HRT is available as tablets, skin patches, a gel to rub into the skin, or a spray.”
And lastly they provided some ways that women experiencing menopause can protect against weak bones, which they are at an increased risk of.
Regular exercise, including weight-bearing exercises, and resistance exercises (for example, using weights), can help to strengthen bones.
Eating a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yogurt and kale, can also protect against weak bones.
And taking a calcium supplement if you’re vegan or cannot get enough calcium through your diet can be helpful, too.
The HSE also added that getting some sunlight on your skin triggers Vitamin D, which can help keep bones healthy, and suggested taking a vitamin D supplement if necessary.
And another suggestion is to get help to quit smoking and cut down on alcohol.