Get menopause ready

For many, period changes are the first indication of perimenopause – your once-regular monthly cycle may become erratic. Whatever phase of life you’re at then, it is always good practice to keep track of your periods. This becomes especially important as you approach your 40s as your cycle can go rogue, becoming shorter, longer or generally unpredictable.

 

To prepare for the perimenopause and menopause, try to get into the habit of logging your period, as this can help you can identify any emerging bleeding patterns or anomalies in your cycle. There are plenty of menopause-specific period-tracker apps out there to make this process simple. Some even allow you to track accompanying symptoms and rate their severity, which may be helpful if you need to talk to a doctor later down the line.

Many women lament the loss of their waistline around perimenopause and the menopause. Weight gain is a totally normal part of the natural ageing process. A decline in oestrogen and muscle mass can slow your metabolism down, changing the way your body stores fat.

 

There’s of course absolutely nothing wrong with a few wobbly bits. One post-menopausal woman we spoke to said, “Having a rounder tummy is a rite of passage”. Body changes can always feel a little unsettling – we’re creatures of habit after all – but understanding and accepting that this is a natural part of ageing is important.

 

Since your hormonal landscape is changing, calcium, iron and fibre are nutrients that menopausal woman commonly lack, so make sure to eat a balance diet packed with vegetables, dairy and unrefined sources of fibre. You may also wish to take supplements to ensure your body gets the nutrients it needs during the transition. Drinking plenty of water will help keep you hydrated and flush any toxins from the body.

 

As well as maintaining a balanced diet, try to exercise as regularly as you can muster. Low-impact cardio and yoga are thought to alleviate symptoms such as hot flushes. We’re by no means saying you can 'downward dog’ your way out of this, but it might help a bit. Especially when you’ve not slept all night, the little things go a long way.

One thing you can do to prepare for the perimenopause and menopause is to take good care of your hair, skin and nails. Many women battle changes in these areas during the menopause.

 

Hormonal imbalances can cause thinning of hair and the weakening of nails, so try looking into vitamins and supplements to keep hair and nails strong. Rest assured, problems may go away naturally as hormones settle down post-menopause.

 

Muscle loss and collagen depletion can cause skin to sag, and lines and wrinkles can become more apparent. This, again, is a totally normal part of ageing. Don’t panic. You’re getting older, but many report that ageing gives them the gift of not caring what people think. And what better gift can there be than that?

 

As melanin production slows, skin can look paler, and age spots can start to appear. Use SPF to protect skin from sun damage, exfoliate regularly to invigorate the skin and invest in a good quality age-targeted moisturiser to keep your skin hydrated and supple. If anything, it’ll make you feel lovely and pampered.

Emotional changes are one of the most common – but least talked about – parts of the menopause. Declining oestrogen levels can make you feel like you’re in a constant state of PMS. You may notice that you experience heightened emotional volatility in the days leading up to your period, when your hormones are naturally at their lowest. You might want to throttle your partner. You may passive-aggressively bash pots and pans around the kitchen on an angry hunt for the cheese grater. You may shriek expletives at your computer when it takes too long to load. Feelings of irritability, sadness, forgetfulness and a lack of patience may increase gradually around the time of your period to several days a month, and then more as you get further into the menopause.

 

Many women find that lifestyle changes such as healthy eating, good sleep hygiene and regular exercise can alleviate the emotional elements of the menopause. Adopting calming practices such as deep breathing, yoga and meditation in the run up to perimenopause can also help you manage the emotions.

 

You might find speaking about the menopause with your loved ones helps. Tell them what’s going on. That way, they’ll forgive you if you hurl a mug at them. And, hopefully, they’ll also support you. Having someone to talk to can feel like a crack of relief.

Did you know that right now, around 6 million women are going through the menopause worldwide? According to the charity Menopause Support, approximately 1 in 4 women will experience debilitating symptoms, and many post-menopausal women say that they experience a lack of general support and understanding.

 

To help prepare for the perimenopause and menopause, try to get comfortable discussing the topic with friends, family and work colleagues. Perhaps you feel uneasy with the idea of your periods stopping forever, or you might want to know what your company does to support women juggling hot flushes and Excel spreadsheets at work (not a fun combo!). By openly discussing menopause, you will be helping to break the stigma, and lending support to others facing menopause-related challenges.