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 Many women worry about the menopause and are unsure of what to expect. Strictly speaking, the menopause is a woman's last menstrual period, but it is often spoken of in general terms as a change which takes place over several years as oestrogen production declines. The average age of the menopause is 51, but it does vary from woman to woman. Some stop menstruating in their 40s, some in their mid-60s. A small number have an early menopause, before the age of 40.
The menopause often occurs when other changes are taking
place, children may be leaving home or having children
themselves, or elderly relatives may need looking after.
You may be experiencing changes with the onset of the
menopause. Below are some useful tips and advice for
looking after yourself at this time.
Phytochemicals
There are a number of plant foods which are rich in
natural phytochemicals which may mimic hormones in the
body. These phytochemicals can be found in Red Clover
which has gained widespread popularity.
Red Clover is one of the richest sources of
isoflavones providing; Biochanin-A, Formononetin, and
Genistein. Relying on dietary intake of isoflavones
alone would mean the ingestion of large amounts of
legume plants, such as peas and beans, which can be
difficult to achieve in large enough quantities.
Look after yourself generally:
Eat a healthy diet, reduce alcohol and take regular
exercise.
Consider going to a menopause support group.
Take up yoga or relaxation classes to reduce stress.
Keeping your cool:
- Give yourself plenty of time to get to places and
avoid rushing.
- Layer your clothing so you can control your
temperature.
- Carry a small bottle of water with you and some wet
wipes to keep you cool.
- Make a note of certain foods that may produce heat in
the body, so you can avoid them in future.
- Don’t smoke - this interferes with the circulation and
only makes sweats and flushes worse.
Helpful advice for a good
night’s sleep
• Wear loose clothing to bed.
• Use 100% cotton sheets and nightclothes as these keep you
cooler.
• Keep your bedroom cool and well-ventilated. Make sure
bedroom noise is controlled and that the room is dark when
sleeping.
• Avoid certain foods that may cause sweating (such as spicy
foods), especially right before bed.
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