Anxiety strikes

Where once you may have been the epitome of yogi calm, you are now feeling impending disaster is about to strike. Usually for no reason. Deep breathing techniques can help calm your nervous system.

Bone health essentials

Concentration fails

For champion multi-taskers, this can be a hugely frustrating part of menobrain. Swap for monotasking – it’s a really productive way to work anyway.

Digestive dilemmas

Bloating, nausea, cramps – menopause takes its toll on digestion. See a doc to rule out anything else, but otherwise stay hydrated, and see if avoiding caffeine or alcohol helps.

Eating right

Following a Mediterranean Diet could help to manage symptoms and weight gain. Who wants to eat ultra-processed foods anyway?

Fitness as your superpower

Focus on whatever makes you feel good, builds strength and boosts your mood. Swimming, Pilates or even just a walk – it all counts. Local menopause coach Rosalia says it’s important to have a bespoke approach and time for recovery.

Genitourinary syndrome of menopause (GSM)

Dryness, urinary problems… Yep, we’ve got to talk about this as healthcare down below is vital. Lubricants or local oestrogen treatments can help.

Hormone replacement therapy (HRT)

It had a bad rap for so long thanks to outdated scare stories but much has changed. It won’t be suitable for all, but find an understanding and knowledgeable doctor to talk through the many options.

Insomnia battles

Night of the Living Dead? No, just menopause. As you lie there in a pool of sweat, mind racing again at 3am, you may be ready to throw your herbal teas at anyone who mentions trying good sleep habits. HRT can help reset the night wakings. Or the Military Method might work for you – which uses relaxation, visualisation and repeating the words ‘don’t think’ to distract the mind.

Joint pain

Knees creaking like an old wardrobe? Falling oestrogen levels impacts our joints too. Anti-inflammatory foods may help as can low-impact exercises and stretching through yoga.

Knowledge is power

Arm yourself with information. Learn about your options and be prepared to advocate for yourself. Not one size fits all and finding what will work for you can take time.

Lost libido

Low mood, tiredness, hormones, physical changes – it’s not surprising sex drive revs off into the distance. There are many ways to get back the spark but crucially communicate with your partner honestly about what’s going on.

Mood swings

One minute you’re fine, the next you’re crying over a puppy advert. It’s like being a hormonal teen all over again. But while you’re in the thick of it, this can be distressing for you and those around you. Again, communicate. Surround yourself with support. Then make sure you take time for yourself.

Night sweats

You wake in the middle of the night, maybe several times, drenched. Moisture-wicking bedding and nightwear may help. Keep your bedroom cool, have a sheet and duvet so you can de-layer when needed, and see if there are any factors that are particularly triggering for you such as spicy food, caffeine or alcohol.

Oestrogen, decline and fall

Oestrogen is now making its exit and taking your sleep and sanity with it. But HRT can be a game-changer for many.

Risk factors

The risk of cardiovascular diseases and diabetes increases. But keep as healthy as possible and ensure you get all the recommended health screening checks.

Perimenopause

This can last up to 10 years before actual menopause (officially when you’ve not had a period for 12 consecutive months). Much like Invasion of the Body Snatchers, you will wonder whether you have any control at all. Keep track of your symptoms, get other causes ruled out, and seek a sympathetic GP.

Quality of hair

Hair can become drier, more brittle and thin. But looking after your scalp and switching up your hair products can help. Some also swear by supplements, including collagen, which may also help nails and skin. But always source from a trusted brand.

Unusual symptoms

Frozen shoulder, palpitations, pins and needles, burning mouth, vertigo – could all be down to menopause. But get it checked out.

Skin: pamper at will

We all lose collagen as we age, but it’s more rapid in menopause. It is debated whether topical collagen creams can actually penetrate the skin as the molecule is too large but they may improve the appearance by plumping up your complexion. Retinol is recommended by beauty experts but introduce gradually. And don’t forget your UV sun protection.

Thyroid function

There are many overlapping symptoms between thyroid conditions and menopause, including mood changes, fatigue, sleep problems and irregular periods. See a doc.

Weight gain

Midlife weight gain is real, but not inevitable. It’s not about punishing workouts though or diets but finding activities you love and foods to nourish and nurture.

Vitality and getting back your mojo

If you feel you have lost your sense of joy when doing things you usually love, it may be menopause. There’s even a word for it: anhedonia. HRT, CBT and antidepressants may help. Take smalls steps towards getting back into the activities you used to like.

X-pectations

This is not your gran’s experience of menopause. We’ve come a long way, in terms of treatments and attitudes

Zest for life

While the symptoms can be debilitating for some, there’s a whole host of weapons at your disposal. This can be a chance for a life reset. You’ve done puberty, career changes, life’s ups and downs. And have made it through this far. This is a new chapter, and one where a new powerful self emerges.

You time

With a million different demands on you at this time of life – looking after children and teens, elderly dependents, managing work AND menopause – be kind to yourself.