Menopause Life Magazine (Spring 2021) by Menopause Life

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Sex, Love & Intimacy Why your boss should care about your symptoms to prevent legal action

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ISSUE 1 Spring 2021

elcome to our

Spring edition of Menopause Life!

It is incredibly exciting to be

bringing this to you from the Menopause Experts camp.

Throughout this issue we will cover some of the essential basics you need to know

about your menopause, and what you can do to alleviate

often debilitating symptoms. We have a team of

professionals writing for us

and we are not afraid to talk about some of the more

embarrassing things that

happen to us during these challenging years.

We aim to make menopause

something we can talk about freely, without taboo, be it

relationships, weight gain, sleepless nights, and also

how your menopause can affect you at work.

Our magazine is packed with guidance and information, as well as giveaways and

competitions each season.

We introduce you to delicious recipes and a whole range

of topics that we hope you'll enjoy.

I would love to hear your stories, and I welcome your feedback. Write

to me at magazine@

menopauseexperts.com Menopause Life is completely free with each edition

released seasonally. This

Spring, we are proud to have launched our incredible FREE

menopause training. You can access training by clicking here.

Enjoy our Spring edition.

Best wishes,

Ellen Harding Editor-in-Chief, Menopause Life Magazine

CONTENTS

Business Directory

Let's Talk About

Yoga

Chicken &

Cajun Chicken,

Vegetable Stir Fry

Prawn & Sausage Understanding Menopause Emotion Gut Health & Menopause

Essential Nutrients

Gumbo

Coconut &

8 10

Strawberry Chia

Pudding

Protein Balls

Phytoestrogen

40 Fashion

Home & Garden

Moisturise &

Travel

Protect Sleep

Road To

Resilience Free Training Premature Or Early Menopause

30 32

Run Your Own Menopause Business

Let's Talk

About Sex

36 38

Relationships & Menopause

Employment &

ADHD &

Autoimmune

Inspirational

Readers' Questions

Menopause

Disease

Woman

Business Directory Plus Size Lingerie thebigbloomerscompany.co.uk email: hello@bigbloomerscompany.co.uk call: 01326 373268 Life Cover bouncelife.co.uk email: hello@bouncelife.co.uk call: 0800 014 6781 Pelvic Health mypelvichealth.co.uk email: csm@imedicare.co.uk call: 01923 237795 Low-Alcohol Gin moozebooze.com email: info@moozebooze.com call: 07796 135105 Employment Law pannonecorporate.com email: enquiries@panonnecorporate.com call: 0800 1313355

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Sex Therapist - Dr. Claire Macaulay Contact: info@pleasurepossibility.com Click here to follow on Facebook

Relationship Coach - Dr. Sheila French email: sheila@trainmymind.co.uk call: 0781 1357208

Reach 1.2M Incredible Women. Advertise With Us! magazine@menopauseexperts.com

Gut Health thegutresetbootcamp.com email: zoe@thegutresetbootcamp.co.uk. call:07908 774333 Non-Alcoholic Wines virginwines.co.uk email: help@virginwines.co.uk call: 0343 2241001 Women’s Health Clinic thewomenshealth.clinic email: info@thewomenshealth.clinic call: 0800 4880909

Advertising Terms Menopause Life Magazine is published every season. The Editor welcomes written contributions, which can be supplied, via email to magazine@menopauseexperts.com Opinions expressed by contributors are not necessarily those of Menopause Experts Group and does not endorse any advertisement that appears in this magazine or it’s websites. The publisher does not accept liability for loss or damage to any item or materials contributed to the magazine. No material published may be reproduced in any form without the written consent of the publisher. All advert submissions have the right to be reviewed by our design team, and will only be published if they meet design standards. All pictures, artwork and editorial contributions become the immediate copyright of the publisher and may be used in other editions or media within the Menopause Experts Group portfolio unless a written instruction is given prior to submission. © ALL RIGHTS RESERVED 2021 MENOPAUSE EXPERTS GROUP LIMITED

Let's Talk About Yoga We all know yoga is good for our body and mind. We read it, friends tell us, our doctor may even encourage us. But if you’re in the middle of menopause it can be hard to consider starting yoga.

It’s often not the thing that is wrong, but the teacher, approach or community that is not right for you.

Often we can be ‘out of love’ with our bodies. We can feel sluggish, tired, ‘old’ and just can’t muster up enthusiasm for trying new things.

Your instinct may be for a restorative yoga or perhaps a more challenging flow.

You’ll know when you have found your happy place.

But remember, you can always mix it up. Many of my more experienced students also attend an evening, gentle beginners flow class as they love the contrast of a slower stretch.

So, why as a yoga teacher am I saying this? Because for many, these feelings can be really overwhelming (I know it was for me). It so upsets me when I hear women say:

My yoga classes can be challenging. It’s how I have been taught. I love to be pushed and this is how I teach.

“I know yoga will be good for me but I’m too old to start something new...”

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“I can’t start until I’ve lost the weight I’ve gained...” “I’ve got no energy these days...” “Yoga with hot flushes, no thank you!” The thing is with yoga, the huge choice of styles can often be a stumbling block. What sort of class? Gentle, restorative, dynamic, flow, hot yoga? I say – just start – choose a teacher that talks your language. It may be that you need to try a few teachers before you find your ‘fit’. It’s like anything.

yogawithvickib.com hello@yogawithvickib.com

However, always encouraging and supportive as I love seeing my students find their balance, or master a pose they thought would never be possible. This is why at the heart of my business are my beginner courses. They provide a ‘safe space’ where all new students start together and there are no worries of being the only one not knowing what to do. You can learn together, step-bystep. With all classes online at the moment it can be really convenient. If you are lacking energy, you only have to roll out your mat!

If you need to fling a window open mid-class to accommodate a flush – then you can! You’ve not got other students to consider!

You can also maintain and build bone, muscle strength and tone. So, if you keep putting off starting yoga – give it a try. Once you find the right fit, you may just fall in love with it and start to reap the many benefits for your body, mind and energy.

‘You’ll know when you have found your happy place’

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Some of the real benefits of yoga through menopause can be a relief for anxiety and irritability. When you are on your mat, focusing on your pose, balance, stretch and breath – you really don’t think of other things. It can be really calming.

Understanding Menopause

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Example Symptoms

• • •

Menstrual cycle changes Hot flushes/night sweats Vaginal discomfort and dryness (vaginal atrophy)

• • •

Brain fog and forgetfulness Mood swings, anxiety, depression & anger Sleep disturbances

It can take a long time for this cycle to stop altogether, often up to 10 years. We use the term ‘Perimenopause’ to describe the lead-up to the event when our periods finally stop. After 12 consecutive months and one day without a bleed, you are considered 'postmenopausal'. The hormonal fluctuations and imbalances can cause several symptoms. Perimenopause (when we are still experiencing periods) is the most symptomatic phase of the menopausal cycle. It is not just the level of each individual hormone that has an impact on symptoms during the menopausal transition - it is how they interplay with one another that can produce unpleasant effects at a cellular level. Our body chemistry is a jigsaw which fits together in particular ways; one piece needs the right dimensions of another to join with and create a picture which makes sense.

When the dimensions aren't right, our picture is disorganised. There are gaps and overlaps which are unique to every woman. Whether you experience symptoms, how long they last, and which treatments are best varies from woman to woman. Some women experience few or no symptoms, others suffer for many years. The average number of years in perimenopause is 3-4, though please do not imagine this is the same for all of us - this is an average. Many women experience symptoms for much longer, and often do not recognise their symptoms as perimenopause as this is a relatively modern term of reference.

It is important to remember that contraception remains a consideration until you and your doctor are confident your periods have stopped completely for at least 12 consecutive months.

How is Menopause diagnosed? If you are 45 years old or over, diagnosis of perimenopause is usually based on the symptoms a woman may experience. Because our hormones fluctuate so much by the time we reach our mid-40s, hormone blood tests can be inaccurate. They could be different hour to hour, day to day. If you are under 45, a hormone blood test can be taken to test levels of FSH (Follicle-stimulating hormone). FSH is tested early in our cycle as it is the first step in the hormonal loop. If levels are high, it can indicate that our menstrual cycle is no longer functioning properly. Tests are often repeated at monthly intervals to check results. It can sometimes be useful to test for another hormone such as testosterone, if libido has dropped significantly during perimenopause. This test can be useful in deciding whether testosterone should be prescribed.

Do we still need contraception during perimenopause? The hormonal fluctuations leading to menopause can make some women more fertile!

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The average age that women experience menopause in the UK is 51, but many of us go through this change in our 40s or earlier, while some experience it later. We are born with all our eggs, around 2 million, which deplete from puberty onwards through our menstruation cycles. Once our eggs are gone, the hormonal feedback loop of our cycle is disrupted, until it eventually fails.

Emotion Mood is chemically controlled in the brain. Our levels of serotonin, dopamine, cortisol and various other hormones affect how happy, sad or anxious we may feel. In perimenopause, the hormonal pathways and the performance of neurotransmitters are at the root of menopausal mood changes.

Oestrogen makes our brain cells more receptive to taking up the chemical serotonin and reduces how much serotonin is broken down and wasted. When oestrogen levels decline during menopause, serotonin take-up decreases and more of this chemical is broken down than usual. This can cause our general mood to become lower and can exacerbate negative thoughts and perception. Progesterone makes our brain cells more receptive to taking up a neurotransmitter called GABA, which calms our brain activity and helps with sleep. When progesterone levels go down, GABA is less potent and our brains are more exposed than usual to chemicals which can agitate us and make us feel stressed or anxious.

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Our sex hormones also inhibit the concentration of another neurotransmitter, dopamine, in the brain. Dopamine influences the pleasure and reward centres of our brains, and affects our emotional responses to stimuli. Serotonin is a neurotransmitter. It's commonly known as the happy chemical, because the more serotonin that we have operating in our brains, the happier we feel.

Decreased dopamine results in feeling less joy and satisfaction and can cause us to become saddened towards things that wouldn’t otherwise concern us. Another significant effect of our hormonal decline

is the relative increase in production of the steroid cortisol. These receptors are found in almost all of our cells.

In perimenopause, declining and erratic sex hormones make our cortisol levels spike higher than usual. This can wreak emotional havoc! Our perception of things and reactions to them may be different to normal, as we are in a more excited state than we would usually be without our fluctuating hormones. In particular, the role that cortisol plays in our reaction to stress can be disruptive, as the higher levels of cortisol can cause our reaction to be excessive and out-ofproportion to the stressor. Perceiving things as stressful will elicit anxiety, which in itself becomes stressful, as we remain alert and anxious about it happening again. This may leave us vulnerable to getting more easily stressed in situations where we perceive we might feel stressed! And so it goes on... The psychological effects of such symptoms are wide ranging. Our ability to perform tasks may be affected and so our capacity to do our jobs effectively may diminish. As a result, our confidence suffers, and our stress increases. Anger and irritability are huge problems for some perimenopausal women. We must recognise when we feel angry and forgive ourselves when it happens.

Mindful Moments

By Dr. Sheila French Here is a great little exercise that will give you a few moments to feel calm and collect yourself. After you have done it a few times, you will be able to stop and do it whenever a difficult moment arises.

Practice this when you need a moment to give yourself some time out. Sit comfortably wherever you are and begin.

5-4-3-2-1 Focus on 5 things you can see. Focus on 4 things you can touch. Focus on 3 things you can hear. Focus on 2 things you can smell. Focus on 1 thing you can taste.

Remember: You can repeat this exercise, as many times as you would like, whenever you need a moment to feel calm.

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Cortisol excites our systems. Levels peak early in the day and this is essential to help us wake up. The level declines as the day goes on and is low enough at night to enable us to sleep.

Being kind to ourselves in these situations leaves us more likely to be able to stop and walk away before things escalate.

Gut Health & Menopause There is a lot of chatter about at the moment around gut health, but what does it all really mean? Can healing your gut really reduce your menopause symptoms and how do you actually achieve it?

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In short, the answer is yes, keeping your gut microbiome in tip-top condition can have so many health benefits in almost every area, from boosting the immune system to protecting against diseases such as heart disease, bowel cancer and type 2 diabetes. But first we must understand how this system works and how to help it feel a whole lot better. We are in fact only 10% human, the remaining 90% are the 90 trillion bacteria and fungi that live on and in us – our microbiome. Predominantly living in the gut and weighing over 2kgs the microbiome communicates with the rest of the body. We talk about the mind-gut connection, this is our microbiome at work with our brains and it is much the same for the other systems in our bodies too; hormonal, cardiovascular and digestive.

The good news is there is a lot we can do to support it and in turn feel incredible ourselves! The message – heal your gut and everything else will fall into place. We should be aiming for high levels of good microbes or probiotics and less of the bad, too high a level of the bad bacteria could lead to symptoms such as abdominal pain, IBS and indigestion, all extremely uncomfortable and all can be reduced. Not to mention the impact on mood and mental wellbeing too.

What can you do to support your own gut health? It will not be huge news to learn that it all comes down to your diet. In an ideal world we should consume 30g of fibre a day, however, in the UK that consumption is closer to 18g, so only around two thirds of the

recommended amount. Fibre helps waste pass more effectively through the digestive system and helpful to the good bacteria in your gut. Make sure you are eating generous amounts of oats, linseeds or flaxseeds (a great source of Omega 3), lentils and a rainbow of fruits and vegetables. Pair that up with wholegrains and nuts to ensure you have enough soluble and insoluble fibre. You should also make sure you drink enough fluids; 6-8 glasses of water a day will ensure that you are drinking enough. Pep-up your breakfast by sprinkling some flaxseed and chopped nuts on your fruit and yoghurt or switch out white bread and pasta for wholegrain alternatives. Did you know that onions are a great source of prebiotics that healthy gut bacteria feed on? Onions are the basis for so many recipes and add great flavour.

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Calcium also has a role to play, boosting production of digestive enzymes needed to break down proteins, carbohydrates and fat and helping the absorption of nutrients. Three portions a day is a good aim and great sources are yoghurt, milk and cheese. Finally, get a bit of exercise, ideally 30 minutes of moderate activity five times

a week, it helps to regulate bowel movement, you don’t want stuff lingering in your bowels for too long, but some studies have shown that independent of diet, exercise can also help boost good gut bacteria.

notice the subtle changes to how you are feeling.

Start little by little, adding small steps into your daily rountine will help to make things easier. Don’t put pressure on yourself, but

Surely, it must be time for us all to show our gut some love!

It takes just a few weeks to form a new habit so you will be well on your way to a new and healthy lifestyle very quickly.

Essential Nutrients

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Protein

Healthy Fats

Protein is essential for building hormones and muscle. It also maintains healthy skin, nails, digestive enzymes and more.

We tend to think fats are unhealthy. But the truth is not all fats are bad. Whilst saturated fats and trans fats are to be avoided in the main, unsaturated fats can be helpful to our health.

As we get older and our metabolism slows down, we start losing muscle. Eating protein with each meal helps to combat this by maintaining our muscle mass and balancing blood sugar levels. Eating protein throughout the day keeps you full and satisfied and also assists with weight management. Eating adequate protein and a large amount of green vegetables will ensure your diet is also rich in all the bone building nutrients, including magnesium, calcium, potassium and vitamin K.

Small amounts of unsaturated fats (omegas 3, 6 & 9) found in olive oil, nuts and seeds are important for good nutrition because they have a protective effect on the heart and help lower cholesterol levels. Coconut oil, although a saturated fat which does not contain omega oils, is actually one of the best sources of medium chain fatty acids. Medium chain fatty acids are rapidly broken down and absorbed by the body and less likely to be stored as fat.

Carbohydrates We need carbohydrates because they are the body’s main source of energy in a healthy, balanced diet. Hardly any foods contain only one nutrient - most are a combination of carbohydrates, fats and protein in varying amounts.

It is important to choose complex or slow releasing carbohydrates (fibre and starchy foods) rather than simple or fast-releasing carbohydrates (refined

Simple carbohydrates are quickly digested and absorbed by the body whereas complex carbohydrates take time to digest and are a stable source of energy than simple carbohydrates.

Water Water is essential for human life. It accounts for up to 60-70% of our body weight and is crucial for most bodily functions. Its function includes digestion, absorption, circulation, creation of saliva, it lubricates joints, helps transport nutrients, acts as a shock absorber for the brain, assists in flushing waste mainly

through urination and maintenance of body temperature. We need water to survive. Generally, a women needs 2.2 litres per day and some of this water will come from food. Did you know when your body is dehydrated your brain can actually shrink? Dehydration can also cause mood swings, dry skin, muscle cramps, lower cognitive function, headaches, constipation and fatigue. You may even think you are hungry when indeed you are thirsty. Many people misinterpret thirst for hunger. If you feel peckish even after a meal or snack, you might just need to have a glass of water.

If you are having headaches, low energy levels, dry skin, constipation and tummy ache, check your water consumption. If you feel tired and sluggish in the afternoon, it could simply be that you are slightly dehydrated.

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There are three different types of carbohydrates found in food: sugar, starch and fibre. Healthy sources of carbohydrates, such as high fibre starchy foods include vegetables, fruits and legumes.

processed foods, cakes, pastries, sugar, soft drinks, syrups).

Recipes Every season we will bring you delicious menopause-friendly recipes that the whole family can enjoy, and that are designed to be simple to follow.

Chicken & Vegetable Stir Fry Heat 1 tablespoon of oil in a wok or saucepan on a high heat. Add the chicken breast with all of the marinade. When the chicken is golden brown turn it over (browning will take roughly two minutes on each side). Finish cooking the chicken breast in the oven at 180°F (about 350˚C) until cooked through. This takes about 20 minutes. Heat the remaining oil on a high heat in a wok or sauce pan. Add the remaining ginger and onions. Stir fry for one minute and then add the garlic. Then start adding the remaining vegetables. Stir fry on a high heat for around 3-5 minutes, stirring continuously. Season with black pepper. Add the oyster sauce and sesame oil. Stir fry for one minute until heated through and then remove from the heat. Divide into portions and top with chicken. Drizzle any remaining marinade from your pan.

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Marinate chicken with teriyaki sauce, 2 cloves crushed garlic, chilli pepper and black pepper. Whilst the chicken is marinating slice the vegetables.

Method

Ingredients 2 tbsp avocado oil 2cm fresh ginger 4 crushed cloves of garlic 1 crushed chilli pepper 1 red onion 2 chicken breasts 2 tbsp teriyaki or soy sauce 1 small head broccoli (add the stem if you wish) 1 red bell pepper 200g bok or pak choi 1 small can of water chestnuts 1 handful of mushrooms 2 sprigs of Spring onions (for garnish) cracked black pepper 1 tbsp oyster sauce 1 tbsp sesame oil

Serves 2 Prep Time 30 mins

Total Time 45 mins

Cajun Chicken, Prawn & Sausage Gumbo

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Method Mix the spices together to make the seasoning mix. Season the chicken with 1 tsp of the seasoning mix. In a heavy skillet heat the oil on a high heat. Whisk in flour to make a roux. Continue whisking until you get a medium to dark brown colour. Add the onions, celery, bell peppers and okra. Fry for two minutes then reduce to a medium heat. Add the chicken once the vegetables are tender and cook for 5 minutes. Add half

of the stock, seasoning mix and the sausage. Simmer uncovered for 45 minutes. Add the crab meat and prawns, cover and turn off the heat until the seafood is poached (about 6-10 minutes). Garnish with green onions before serving. Serve on a bed of rice.

Serves 6-8 Prep Time 20 mins

Total Time 1 hour

Ingredients 6 cups chicken stock 500g chicken breast 150g smoked polish sausage sliced 250g lump crab meat 500g prawns 150g onions 150g green bell pepper 150g celery 150g okra sliced 75g flour 3 tbsp oil Seasoning Mix: 1 tsp paprika 2 tsp white pepper 2 tsp thyme 1 tsp oregano 1 tsp garlic powder 1 tsp sweet basil 1 tsp black pepper 2-3 bay leaves 1 tsp cayenne pepper (or more to increase the heat)

Okra is packed with nutrients such as vitamins: C, B, A and K, as well as the minerals iron, calcium, manganese, and magnesium.

Chia is one of the most nutrient rich foods in the world and has been around for centuries. It is the ancient Mayan word for strength. The Mayans and Aztecs ate chia seeds as a source of sustainable energy.

Method

Ingredients 400ml coconut milk 75g chia seeds 2 tbsp honey 1 tbsp lime juice 1 tsp vanilla extract 1/4 tsp nutmeg 1 cup strawberries 50g oats

Serves 4 Prep Time 15 mins

Total Time 3 hours 15 mins (inc. cooling time)

Blend the strawberries to a puree (keeping a few aside for garnish). Put a small amout of oats and a few thin slices of strawberry in the bottom of each glass. Mix the remaining ingredients together with the puree and pour into the glasses. Refrigerate for a minimum of 3 hours, the chia seeds will expand and the mix will set.

This recipe is healthy and easy to make and an excellent source of omega 3 fatty acids, antioxidants and fibre.

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Coconut & Strawberry Chia Pudding

Protein Balls Method Pour boiling water over the dates and leave overnight to soak. Drain the dates and add the other ingredients (keeping one cup of coconut to one side). Blend the mix until fully mixed adding more coconut if the mixture is too wet. Scoop out a desert spoon size and roll to form a ball.

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Once all the mix is in balls roll on a plate covered with coconut.

Perfect for snacks and will keep for up to 5 days refrigerated in an airtight container.

Ingredients 3 cups of dried dates 3 cups desicated coconut 1/2 cup of cocoa powder 2 tsp vanilla extract 1 tbsp coconut oil

Serves 20 Prep Time 15 mins

Total Time (overnight)

Phytoestrogen Foods Containing Phytoestrogens

Phytoestrogens are naturally occurring compounds found in

Soy Products

foods rich in phytoestrogens are nutritious, they provide

Tofu, Tempeh, Soybeans, Edamame Beans Whole Soybean Soymilk, Soy Drinks, Natural Soy Yogurt Miso, Miso Soup, Miso Paste, Natto

plants that mimic the effect of oestrogen in the body. Eating

protein, fibre, vitamins and minerals as well as help to relieve menopause symptoms.

Seeds & Nuts Flaxseeds (Linseeds), Sesame Seeds, Sunflower Seeds Pistachios, Almonds, Walnuts

Legumes

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Chickpeas, Lentils, Aduki Beans, Red Kidney Beans, Mung Beans Alfalfa Sprouts, Split peas

Phytoestrogens became interesting to scientists when they realized that women in certain cultures such as Japan, where they eat a diet rich in these plant foods (in particular whole and fermented soy) have fewer menopausal symptoms, such as hot flushes than Western women. They also have a lower incidence of breast cancer, heart disease, and osteoporosis. In Japan, where women have as much as one thousand times higher levels of isoflavones in their soybased diet than the amount found in British and American diets.

The average age of menopause is 55 compared to 51 in the West. Soy is structurally similar to estrogen, so it makes sense that it acts as a weak estrogen in the body. One of the forms of soy that Japanese women eat is miso soup which can be eaten with breakfast, lunch, and dinner.

Want to learn more about phytoestrogens, or anything else related to menopause? To access our free information, click here.

Fashion By Jane, My Midlife Fashion

With lighter mornings & brighter nights one thing is for sure & that's Spring is just around the corner. So with this in mind I thought we'd take a look at the 10 items every wardrobe needs for the coming season & where better to look than Baukjen, who with their timeless modern day edits never fail to disappoint.

Shop Jackets

So let’s jump straight in with this statement monochrome dress that would be perfect for teaming with either this leather jacket or this winter white cardigan until temperatures heat up.

Shop Cardigans

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Shop Dresses

Shop Tops

One thing my wardrobe certainly can't do without is a pretty white top or two & this beauty with it's broderie anglaise neckline. It's perfect for a pairing with jeans & layering under a blazer.

Shop Blazers

20% off with cod

Naturally, stripes should also always feature in your wardrobe with at least a breton & sweatshirt making the cut.

This type of top is just ideal for adding style to a simple pair of jogging bottoms like these, worn with a pair of jeans and a pair of ballet flats for timeless everyday style, or even paired with a maxi skirt for days where you feel like swishing.

Shop Tops Most of us love a great pair of jeans & personally I wear mine both for everyday life as well as going 'out out’.

Shop Shirts

Shop Jeans

The featured beauties are the perfect shade for Spring/ Summer & I just love the slightly looser fit that equally works well with trainers or heels for a night out. Of course for that perfect timeless day look wearing with a white loose fit shirt, like this one will always look effortless & never go out of date.

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Shop Joggers

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Although with them being such an effortless neutral I'll bet you probably have a few more stripe tops hanging in yours. Mix an off the shoulder cotton top with stripes & you really do have top perfection.

For Spring there really is no better casual jacket than the utility style jacket, which Baukjen have this season also released in white, blue & pink. Team with jeans, leggings, cigarette pants to maxi dresses & skirts the options are endless.

Shop Jackets

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Shop Sweatshirts

20% off with cod

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Shop Pants

Freshen up

your wardrobe Shop Skirts

this Spring.

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Moisturise & Protect As our skin ages it is important to adapt our skin care routine.

While we can’t avoid menopause, we can help to minimise the effect it has on the appearance of our skin.

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Good skin moisturisers and rich emollient creams can help to protect our skin’s barrier from moisture loss. Harsh cleansers, soaps, very hot bathing and scrubbing will strip our skin of its natural oily barrier and make our skin more vulnerable to moisture loss. Look for products that match the pH of skin to help retain moisture balance. Don’t forget sunscreen as it is vital to protect our skin from UV damage, burning and dryness.

Retinoids are derived from Vitamin A. They boost collagen production and can have an impact upon wrinkles. They also open pores to help prevent blockages. Retinoids can dry and irritate the skin though, so are usually only available on prescription. Hyaluronic Acid is a GAG that has exceptional moisture retaining properties, and so contributes to much of the skin’s plumpness. Hyaluronic acid diminishes as we age but can be supplemented topically by using skin products that contain it. Glycolic acid and Lactic acid are also available as topical skin products, and can improve skin tone and texture. Skincare products that contain Vitamins C and E may also help to build collagen and give skin a firming boost. This will also improve the efficiency of your sunscreen.

Sleep A very common symptom of menopause is disturbed sleep, leaving us exhausted and sometimes unable to face the day. Here is what you can do to help yourself get a good nights rest.

Health

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We know that poor health affects sleep and vice versa. Mental health problems like depression and anxiety often go hand in hand with sleep problems. It’s important to get any health concerns addressed both for helping physical symptoms and for addressing any worries that might keep you awake.

Attitude It’s easiest to get to sleep when we can relax and let go of concerns. We’ve all had a night where we lie awake and worry. In the time before we go to bed, we should try and wind down, be less stimulated, and relax. These days this can be harder than ever, but relaxation techniques, a warm bath or mindfulness practice can all help. If you find you can’t get to sleep, it is always best to get up, perhaps make a warm milky drink, and then try again when you feel sleepier. It can be tempting to turn on the TV or phone screen, but this may stimulate you and make it harder to nod off.

Environment

Lifestyle

Where you sleep is important, and the bedroom and bed should be mainly places you associate with sleep. Watching TV, playing with phones or screens, or eating in bed can all affect the quality of our sleep.

What you eat and drink can affect your sleep. Stimulants like caffeine can make it harder to sleep, and a heavy or sugary meal close to bedtime can make sleep uncomfortable.

Temperature, noise levels and light all play a part in determining our sleep. If you find yourself experiencing poor sleep, try keeping a sleep diary to see if there are patterns which can help identify a problem.

Alcohol might seem to help you get to sleep, but it reduces the quality of sleep later. Taking exercise during the day is also a good way to aid sleep, but exercise releases adrenaline so doing it in the evening may be less helpful.

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How old is your mattress? Investing in the bed where you sleep is critical. You may also consider sleeping in the spare room, but conversations with partners

have to be held over this. It is all about getting good rest, then mood will improve, but you must discuss the reasons, because remember otherwise your partner may feel rejection.

Road To Resilience By Jayne Snell

In 2011, age 41, I was given the news no Mum wants to receive. I was diagnosed with Myelodysplastic

Syndrome (MDS), a rare blood cancer and told I had 2–6 years to live.

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My children were 13 and 15, I was desperately sad that I wouldn’t get to see them grow up and that they would always have a hole in their lives where I should be, that all of their special moments would be tinged with sadness. It broke my heart. However, I was told to go and live my life as normal. How do you live as normal when you know you are dying? This was the beginning of what I know now was an amazing journey for me. My illness progressed far quicker than my medical team imagined and just 7 months later my illness had progressed and I also had Acute Myeloid Leukaemia. My only chance of survival was to have a bone marrow/ stem cell transplant. I was extremely fortunate that a donor was found for me in Europe. I spent a total of 13 weeks in isolation in hospital, I had my own bedroom and bathroom with my own filtered air supply, at this

point an infection could have killed me. I was receiving the strongest chemotherapy and total body irradiation to ensure that my bone marrow could not fix itself. I also received total body irradiation to ensure that my bone marrow could not fix itself. I received my donors’ stem cells on 6th July 2012, very similar to a blood transfusion. The stem cells made their way to my bone marrow and started to fix me. 3 weeks later we could see that they were starting to produce blood, platelets and that my immune system was starting to recover. I have changed blood group, I am now the same as my donor (we make exactly the same blood) and I have his immune system. Isn’t medical science amazing? Isn’t my donor amazing? He is a remarkable young man from Germany.

I am now considered cured, my children are 25 and 23 and I am seeing them grow up to be remarkable young adults too. Just wonderful. I said at the beginning that looking back it has been an amazing experience, and that is because of the things I have learnt along the way and for the immense gratitude I have to be alive.

Continued on page 32

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Continued - Road To Resilience Believe me, I could so easily have spiralled down a great big hole and spent my days in bed crying, but I didn’t. I found a strength in me to keep living a joyful, happy and very fulfilling life. There were several things I did to bolster my resilience that enabled me to continue every day with a smile and a song, and a whole lot of love in my heart.

GRATITUDE

EXERCISE

This is key to a fulfilling life. Every morning I stood by my bedroom window watching the world go by and would think and feel at least 3 things I was grateful for. The important thing here is to FEEL your gratitude and to know why you are grateful. I found by focussing on the good things I soon had a mountain of things to feel good about, and by focusing on ‘my mountain of happiness’ my illness was not getting the attention it was craving, I wasn’t feeding the sadness and despair. I was a lot more positive and happier.

We all know we should be exercising, but again this takes effort! I actually have a lot of joint and muscle pain so Pilates is a necessity for me. Find what works for you and your body.

MEDITATION

Jayne in hospital in 2011 Resilience is a word that didn’t seem to exist when I was younger, now it is everywhere!

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Stress, trauma, challenges, problems, sadness, grief, how busy life is, how lonely life can be, social media/screen time (such a huge resource on our time) and now the Covid-19 pandemic all add up to an increase in anxiety, pressure and worry we can feel. Having resilience is something that can help us deal with life’s daily challenges. Resilience is the ability to be able to find a positive in the situation, to not allow a situation drag you down. I firmly believe we can become more resilient, but it takes effort! Everything worth having in life requires work, dedication, motivation and that conscious effort to start making the changes to bring about the results we want.

From the very first time I meditated, I could breathe deeply and joy of all joys I could fill my lungs.This was my initial gain from meditation, but over time it became so much more. I became calm and peaceful, I coped with my illness and my diagnosis in a calm and dignified way.

BE KIND TO YOURSELF If your closest friend was going through a horrible time what would you say to them? How would you treat them? You would treat them with kindness, honesty, support and empathy. Treat yourself this way, be the best friend to yourself.

NUTRITION We really need to feed our bodies what they deserve. It’s funny, after a day at work I used to think I deserved a glass of wine! Why does my body deserve something that isn’t nutritionally fulfilling? Doesn’t it deserve wholesome, fulfilling food? Food and drink really is an extremely important part of the jigsaw in looking after our wellbeing.

SLEEP Sleep deprivation is no good for anyone and definitely does not promote resilience and positive thinking and attitudes. Decide on your routine before bed, set a time for lights out and waking up time and stick to it, protect your sleep like your life depends on it!

YOU TIME What do you enjoy? I love a relaxing aromatherapy bath, a good book (often at the same time), I love to crochet, I love to walk, I love a nice coffee or a big mug of tea, I love to cook and bake - do the things that help you relax and bring you joy.

CONNECTION Particularly now it is important to stay in touch with our friends and family. Give them your time, drop them a message, give them a call, stay connected. The more you give in this respect, the more you will receive back.

VOLUNTEER Volunteering or helping in the community can make such a difference to your mental health and resilience. Volunteering can counteract the effects of anxiety, stress and depression and give you a sense of purpose, increased self-confidence and make you feel happy.

"These steps help to make a healthier

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and more resilient you. Practice these daily, make them part of your daily

routine and see with renewed eyes, the beautiful world we live in."

Jayne in 2021

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Free Training We supply our education free of charge, because we want all women to feel educated regardless of financial status.

Our Founder Dee Murray qualified in the 1990s as an advanced psychotherapist and is recognized as a leading light in human behaviour. Her award-winning programs have become known as comprehensive support to women going through hormonal change.

"A close friend of my mother decided to end her life at only 54, after suffering severe bouts of depression and anxiety associated with menopause. The suicide rate in women's midlife has been increasing over the last few decades, so I decided when I experienced perimenopause myself, to bring about change to 'the change' and remove the stigma and taboo that is now seen as old-fashioned. Education allows women to feel uplifted, empowered, and more confident once they know what is happening biologically and psychologically."

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Education prevents feelings of helplessness as Dee explains:

She will tell anyone who will listen how important information and education is, not only for physical wellbeing but perhaps just as important psychologically. She believes that good mental wellbeing forms the bedrock that supports physical health.

What do we cover during training? We believe in making things as simple as they can be. So with that in mind, we have tried not to use too many clinical words or expressions, however, it is important that you understand quite a bit about the biology of the female body.

Once you understand what is happening, everything else falls into place. You'll discover what estrogen is, why we need it, and how many other hormones contribute to our health like progesterone, and even testosterone! We also investigate the pros and cons of HRT (Hormone Replacement Therapy) and other ways to best manage symptoms, through diet and lifestyle as well as clinical intervention where needed. In some cases both natural remedies and/or HRT are appropriate. However, many women cannot (for a variety of reasons) have HRT. You will learn about what happens within the brain during perimenopause (the lead-up to not having periods any longer). PLUS We include information on exactly what the three stages of menopause are, and how you can better understand where you are in menopause journey.

Start your free training, click here.

Premature Or Early Menopause

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Premature or early menopause is when a woman goes through menopause before the age of 40.

Premature menopause also known as Primary Ovarian Insufficiency (POI) or premature ovarian failure. Premature menopause can happen naturally, when a girl or woman’s ovaries stop maturing eggs due to hormonal changes, in particular, lower levels of

oestrogen. For most women in premature menopause, no underlying cause can be identified. This is known as idiopathic or spontaneous premature ovarian insufficiency. For others, possible causes include chromosomal abnormalities such

Some cancer treatments may cause premature ovarian insufficiency, which can be temporary or permanent. Premature ovarian insufficiency can run in families, so it is important to be aware of your family history and discuss this with your doctor. The symptoms of a premature menopause are often similar to a natural menopause. In younger women, the condition is often diagnosed after irregular periods, no periods or infertility. Classic menopause symptoms, such as hot flushes, night sweats, changes in moods and cognitive impairment may be experienced but in such young women, these symptoms may be misdiagnosed as other conditions such as stress, or the consequence of major life events. It is important for younger women to be offered hormonal blood tests for a proper diagnosis.

Blood tests that examine levels of Follicle Stimulating Hormone (FSH) can indicate that the ovaries are not working as they should. It is generally agreed that an FSH level of 30iu (international units) or above is confirmation of a premature menopause. These blood tests are usually taken twice to check the consistency of results, four to six weeks apart, at around the beginning of a woman’s period. It may also be appropriate to test for levels of oestrogen as high levels of oestrogen can suppress FSH, making FSH levels appear normal when they are not. Once a diagnosis is confirmed, further investigations may be offered such as genetic testing, antibody screening or a bone density scan, known as a DEXA Scan, to assess the risk of osteoporosis.

If you have any health concerns please seek medical advice from a qualified clinician. For free information and guidance, click here.

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as Turner’s syndrome, autoimmune diseases such as Addison’s disease or type 1 diabetes and, in rare cases, infections such as tuberculosis, mumps and malaria.

Home & Garden

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With natural, neutral tones in vogue this season, it might be time to change up a room. Cool, inviting and ultimately relaxing this really gives you the opportunity to make a tired space something special.

Soften up the wood with a throw which will serve as a blanket if it gets a little chilly.

Lovely linens in white, cream and taupe with beautiful wood that you can’t help but touch. With sunshine starting to sneak through the clouds try some lightweight drapes to allow the sunlight to filter across the room.

These colours will last and last and serve as a neutral backdrop for any additional changes you might want to make later.

We all need a little calm from time-to-time and creating a retreat-like space will achieve this and more. You can add greenery to bring the outdoors in.

Use this to add a pop of colour if you need slightly more brightness in your scheme.

Don’t be afraid to apply this treatment to any room of the house, let your inspiration be calm, earthy and getting back to nature.

A paler shade of all colours works very well in this scheme.

Here are our top 10 gardening tips for you, this season.

1. As the weather gets warmer, weeds will start to spring-up. Regular weeding is important and much easier whilst they are small!

2. Your garden soil may now be in poor condition. Dig in a 5cm layer of compost or manure to prepare beds for the growing season.

3. Mid April is the perfect time to sow your vegetable patch. Fertilise well and as soon as your soil reaches 6ºC you can start to sow directly outside.

4. Plant supports should be put in place in Spring, before plants have grown too much to risk them becoming damaged.

5. Sunflowers are fabulous! It’s best to find a sunny location with lots of space. Sow seeds directly into the soil once Spring frosts have passed.

6. Deadhead any early flowering bulbs, such as daffodils and tulips, but be sure to leave the foliage intact so it can die back naturally.

7. Re-seed or turf bare patches in your lawn now so you can enjoy the benefits of a beautiful green space for Summer.

8. Apply a layer of mulch around trees, shrubs and hedges. Feed with a good, slow release fertiliser.

9. Keep an eye on the weather during April. With frosts still possible protect flowers and buds with horticultural fleece or cloches.

10. Most importantly, now that the sun is out, don’t forget to take a few moments to relax, listen to the birds and admire the Spring blooms!

Travel By Chloe Bell

With Lockdown coming to an end maybe it’s time to explore some of the UK’s best loved cities.

Oxford, a vibrant, versatile city located in southern England, is probably best known for its prestigious Oxford University and extensive academic history. Many may be fooled into thinking that’s all the place has to offer, but they’d be wrong, this city has so much more hiding beneath the surface.

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A collision of history and modernity, Oxford is a prime example of a city which loves to keep relevant but is proud of it's past.

of the History of Science. If you have a little more time; get one with nature and check out the stunning deer park, amble round the Oxford street food market to sample some delicious treats (every Wednesday and Saturday), take a leisurely walk down the canal or, if you’re feeling really daring, hire a boat and get your paddle on at Magdalen Bridge Boathouse. After all that, stop for a cheeky coffee break at ‘Yellow Submarine’ or ‘Vaults Garden and Cafe’.

Drink in the jaw dropping beauty of the carefully sculpted buildings as you lounge outside on cobbled streets, sipping a latte and enjoying the surroundings at one of the many coffee shops the city has. Take in the tremendous, towering architecture as you wander absently around the streets, shop until you drop in the bustling centre or explore the historic Bodleian Library, Europe’s oldest library.

Tuck into some freshly made sandwiches and a slice of mouthwatering cake.

Walk around the nearby Botanical Gardens to appreciate the many exotic plants, climb 99 steps up the Oxford Carfax Tower for some spectacular views or get stuck in at The Museum

If you’re feeling like something a little more bubbly, then check out ‘The Plough’ for a chilled glass of Prosecco and al fresco dining with wonderful views of Cornmarket Street and

some fantastic Tudor style shop fronts; the perfect juxtaposition as you enjoy the hustle and bustle of modern life around you. Visit the well known historical Radcliffe Camera, which houses the Radcliffe science library, take a trip to Oxford Castle and prison or gaze at the wondrous university church of St Mary the Virgin and appreciate its amazingly detailed architecture. There’s plenty of delicious dining spots to suit every craving when dinner time rolls around, enjoy a traditional English afternoon tea at ‘Macdonald Randolph Hotel’, chow down on some pub grub at ‘The Anchor’ or ‘The Lamb Inn’ or get a little spicy at ‘The Coconut Tree’ which serves scrumptious Sri Lankan food. ‘Oli’s Thai’ cooks up traditional Thai food or C.R.A.F.T Burger is on hand if you’ve just been dreaming about that burger and chips all day after all that exploring!

Settle in for the evening and enjoy a cocktail or two at ‘Raoel’s’ or ‘The Bear Tavern’ before you sink into a well deserved slumber at one of Oxford’s many hotels, B&Bs or guest houses. Oxford is truly one of England’s hidden gems, and you’d be missing out if you didn’t experience the magnificent clash of cultures for yourself!

Hackfall Woods are all ‘must sees’ close to the main town showcasing some breathtaking views. Cameras at the ready!

The town, which has grown in popularity recently, boasts many a historical site, fantastic scenic walks and artistic culture.

If you’re in need of a real treat and to take the weight off your feet, head over for a spectacular afternoon tea at Bettys Café Tea Rooms, Harrogate’s most popular afternoon tea venue. Nibble on scrumptious cakes and sip tea to your heart’s content or enjoy a cheeky glass of bubbly.

As Covid-19 has stalled a lot of our travel plans this year, why not enjoy a relaxing getaway in Harrogate? But, if you’re not quite convinced, then take a read below of exactly what it has to offer… Voted one of the UK’s happiest towns, it’s clear to see why when you take a step into its quirky abyss. Harrogate is a classic spa town, and it makes sure you know how well it does just that, but there truly is something for everyone to get stuck into. If you’re a ruins fanatic, then take a trip over to How Stean Gorge, a completely natural wonder, carved out by water flow over the years. Brimham Rocks is also close by and you can experience some really interesting natural rock formations. Crimple Valley Viaduct, Nidd Gorge and

Get your historian on and visit the 19th Century Pump Room, built to welcome Victorian visitors, explore the museum and learn a little more about the town’s spa history. You can also visit the Victorian Baths, a grade II listed building where you can find the infamous Turkish Baths. Indulge yourself with one of the relaxing treatments and chill out to your heart’s content. You deserve it! When you’re all pampered out, take a leisurely wander down the quirky high street, where you’re sure to find yourself whisked away from your ‘average’ shops. Visit ‘Inger and Ray’ for beautiful handmade jewellery, ‘Spirit

of Harrogate’ for all you gin fanatics or purchase some unique gifts for family and friends from ‘The Japanese Shop’, which has the largest array of Japanese gifts in Europe. When you’re all shopped out, be wined and dined at the fantastic ‘William and Victoria’ restaurant, Harrogate’s most trusted and well-known spot, present in the community for over 40 years. Alternatively, enjoy delicious dishes at ‘The Timble Inn’ or ‘The Fat Badger’ and grab a welldeserved after dinner cocktail at ‘Manahatta Harrogate’, a New York inspired bar adding some big apple glamour to the middle of town. If you’re planning elongating your trip (and trust me you should), there’s loads to do, Harrogate boasts an impressive array of hotels, B&Bs and holiday cottages to suit every budget and requirement. Whatever your choices are attraction-wise, Harrogate is sure to make you feel utterly at home!

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Harrogate, a fabulously fashionable town nestled in North Yorkshire, is situated just east of the famed Yorkshire Dales National Park.

Run Your Own Menopause Business Earn Extra Income, Change Women's Lives. Click Here To Apply.

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Award-winning Menopause Experts Group is growing internationally. We provide exciting opportunities for women to run menopause workshops and/or cookery schools under brand license. You will also be able to offer our exciting new range of retail products to those needing help and support during this significant lifephase.

This amazing business opportunity is open to those who have a passion for women's health and interest in menopause.

You must also be prepared to accept our comprehensive menopause training (included free), which will give you all the valuable knowledge needed to run your own business dedicated to menopause. Our services offer women a safe space to discuss how they feel,

talk about their own unique experiences, and follow our guidance by learning more about natural menopause and also understand if HRT or other treatments might be right for them.

We meet Fiona Devereux, a Licensee from Hertfordshire, here she talks a little about her own menopause journey and why she is passionte about helping others.

My Menopause journey started when I was 39 years old and it was one of the most difficult experiences of my life. I had no idea what was happening to my body and mind. My symptoms were migraines, brain fog, stomach issues, huge fatigue, severe anxiety and hot flushes. All of this made my day to day and worklife so difficult. I spent years going to different GPs and taking endless tests without ever getting to the bottom of it. Getting no answers left me feeling utterly helpless and alone. I tried everything I could, paying to see a Nutritionist, scouring the internet for natural ways to help with my menopausal symptoms. Finally my ‘lightbulb’ moment came 4 years later, after reading a top 10 Menopause symptoms Leaflet, it struck me that this is exactly what I had. I was also under the impression that you had to be ‘old’ when you had menopause. I immediately paid to see a menopause specialist, I was 43, and she confirmed I had been Peri-Menopausal for the last 4 years and this was a natural process, the symptoms were due to my Oestrogen levels

dropping and that I could address these and not live in discomfort. I can’t express to you the relief I felt. I began to take Bio-Identical HRT Gel and stayed on that for 3 years it helped relieve my symptoms and I felt at least 75% myself again. After breaking my leg in 2018 I had to come off my HRT treatment due to multiple operations, and never went back on it. I knew my experience was far from unique and I really wanted to share this for the benefit of others. i studied this further and found Menopause Experts. I decided to proceed with a license as I want to give women the opportunity to be surrounded by like-minded people going through a shared experience and feel able to discuss their menopausal issues in a safe and comfortable enviroment.

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Hello, my name is Fiona, and I am a Financial Director of a Medical Health care Company based in Hertfordshire.

I think the workshops are life changing, the information and content of the day will arm you with the necessary tools, I feel, you need to move past those debilitating symptoms. I would love to meet and greet you at one of my amazing workshops and would urge anyone who is passionate about helping other women to buy an affordable license to run workshops themselves.

This next stage of your life can be challenging and often lonely, when you think you are only person feeling this way. I want women to come away empowered, thankful that they came and learnt something about their symptoms, how to better manage them and ready to tackle this part of their lives. I wish this had been available 10 years ago.

To attend one of Fiona's workshops or cookery schools, email her at fiona@menopauseexperts.com

Let's Talk About Sex By Dr. Claire Macaulay

April. Springtime with all its promise of renewal, rejuvenation and rebirth. Mother nature pregnant with possibilities; trees budding, animals rutting, the earthy sense of sex in the air. Just like the menopause really... Wait what?!!!

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Stick with me, let me explain. I know many of you may feel that the menopausal transition has locked your sexuality away in a frozen tundra of wintry forgottenness. Your libido is a hibernating bear that 4 years ago didn’t get the memo about the return of the sun, and has remained frozen in time, cocooned and undisturbed by man or machine. And maybe you are content to let the sleeping bear lie. If this is you, then you are not alone. Studies show that around 70% of people experiencing menopause will experience some negative effect on their sex lives. In the age group 50-59 years, around 40% of women are having sex less that once per year. But maybe, just maybe, there is an inkling, a yearning, a longing within. The same life energy that pushes the tulip flower from the bulb, out of the ground and toward the sun, resides in you. Although menopause can bring it’s challenges in the bedroom, your sexual self remains

within you, a source of immense pleasure and joy if you are willing to nudge the bear and gently nurture your wild, soft animal to come out to play in the sunshine. I am an oncology doctor and I treat women with breast cancer. Many of the women I treat become menopausal at a younger age because of their cancer treatment. My interest in menopause began from listening to and supporting these women with their struggles with night sweats and flushes and vaginal dryness, the majority of whom cannot have HRT. When I then became perimenopausal myself, my main worry was how my sexual expression might be affected. As well as my medical work, I am also a somatic sex educator and sex coach and I kinda want all the right bits working! My sexology work mainly focusses on supporting and coaching those experiencing menopause to have a nourishing and meaningful sex life that works for them.

Awareness of menopause and its impact on midlife women is improving. Menopause cafes, training in workplaces and magazines like this one are making great strides in making menopause mainstream. But even with all this exciting work, talking about the sexual aspects of menopause - loss of libido, difficulties with lubrication, difficulty with orgasm is often overlooked or considered “too much information”. Well, we are here to bust a few taboos and create a safe space for all aspects of your menopausal experience, including your sex life. Every issue, I will offer information, tips and advice on how you can create a vibrant, blossoming intimate life that feels good to you. I look forward to supporting your dormant shoots of desire to emerge into the bright sunlight of your midlife.

By Dr. Sheila French Statistics can’t tell us how common it is for a relationship to break up during this often very difficult period in our lives. But we do know that around 40% of people get divorced between their 40’s and 60’s . This varies of course around cultures. As you know, it is also the time when we women are often struggling to come to terms with the many physical and emotional symptoms of menopause. In my work helping women build their confidence and self-esteem after a relationship breakup, women rarely refer to menopause as being a contributing factor. Women generally only talk about hot flushes and our problems sleeping , menopause is still a very ‘private’ matter. My experiences is that we don’t talk amongst ourselves

about vaginal dryness and how it impacts on our sex life. It is like a big shameful ‘secret’. Well It isn’t shameful as these are our symptoms and they have implications for us and our partners. So let’s get to the point, menopausal related symptoms can cause decreased sexual desire and lead to sexual disharmony within a marriage. In some cases menopause just confounds any dissatisfaction that was already in the marriage (Journal of Menopausal Medicine , 2018). Another crucial factor to relationships during menopause phase found is the sexual expectations of men. So rather the question might be. What can we do to get through our menopause with our partner? You must tell your partner how you are feeling. Don’t be shy or

embarrassed, or think this is something you have to put up with and deal with on your own. Lack of communication is the biggest reason marriages fail. If you don’t discuss it with him how can he know about menopause and in particular ‘your’ menopause? What he might notice is the changes in your behaviour, your mood and lack of motivation in life. What conclusions might he come to without an explanation? So do share with your partner.

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Relationships & Menopause

Employment & Menopause Interview: Adam Pavey, Employment Lawyer

What motivated you to get involved with Menopause Experts? I'm an Employment lawyer and my particular area of expertise is dealing with mental health discrimination in the work place. A number of years ago I acted for an employee that had been working for her employer for over twenty years. During that time there had never been any issue with her performance at work. My client has suffered badly with the effects of menopause and this has led to aspects of her work suffering.

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The symptoms which she encountered were varied but included difficulties with energy and concentration. She had made her male manager aware of her menopausal symptoms but no support was provided and she was subsequently dismissed for poor performance. It was clear to me that this was unfair but I had to check how this case would be described at Tribunal. In the case of menopause my legal research indicated that it could be seen as discrimination on the basis of “disability”, age or sex. The point was, it wasn’t clear. In the end, the case

was presented as disability discrimination as the effects of menopause were so significant that they amounted to a disability. It surprised me that even though menopause effects all women there was very limited information and legal precedent on the subject. At Tribunal it was clear that the Judge also didn’t fully understand the condition and its effects upon women. It was this vacuum of understanding the subject that led me to getting involved.

What needs to change? The answer is really simple. Employers need to be trained on menopause so that they can understand the effects and promote effective strategies. From my perspective I think that it would be clearer if menopause was protected as a feature of sex discrimination rather than the waters being muddied with concepts of disability or age discrimination. I think it is fair to say that it is often a difficult subject for a woman to discuss. It is made harder to discuss given that there is such a poor understanding of the subject.

Many employers, simply don’t understand menopause. I have come across employers who consider that menopause just consists of the occasional “hot flush”. I am not being sanctimonious because until focusing on the issue in an Employment Tribunal I didn’t understand it very well at all. Also as a community we need to start talking about menopause. It was only after the case above and the knowledge gained that I had my first proper conversation with my Mum about what she had gone through with menopause. What a shame it hadn’t happened earlier. I have three young daughters and I hope the subject will be seen very differently when they are older.

ADHD & Menopause By Mel Sims

Little was known about the impact of hormones on ADHD until the 90's

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I am 48, I live in Essex and am the founder of a low-alcohol drink brand. I started perimenopause at 45, meaning my oestrogen started dropping relatively early. I didn’t realise I had ADHD until lockdown. The ‘aha’ moment came when I read Zoe Kessler’s brilliant book about her being diagnosed at 46, where she says ‘ADHD is neither a curse or a blessing’. I personally don’t set fire to things, spit, or get into fights. I was extremely high per forming at school. Not ‘the naughty’ kid. ADHD is linked to low levels of a neurotransmitter called Dopamine, the ‘happy

hormone’, also the hormone associated with memory, learning and the motor system. Oestrogen stimulates dopamine production, menopause has been brutal to me by depleting it even more, it robbed me of something which I was already lacking. I really thought I had the early on set of dementia or alzheimer’s. My ADHD already causes me (but no one knew including me): difficulty in concentrating, poor memory and cognitive deficiencies, but I realise now my symptoms worsened, depending on where I was in my menstrual cycle. As these are also major symptoms of menopause, I became doubly affected. When my menopause started, these exacerbated symptoms could mean a useless day indeed – perhaps it should have been seen as a ‘self care’ day on reflection. Researcher and author Patricia Quinn, MD wrote the

brilliant book, ‘Understanding Women with ADHD’ and writes that ‘the changes in oestrogen levels at puberty, childbirth and again at menopause can dramatically impact a woman’s ADHD symptoms, alongside her ability to function. Similar fluctuations related to a woman’s menstrual cycle can worsen both ADHD symptoms, and symptoms of PMS due to oestrogen levels changing depending on your cycle’. Why didn’t I know this? It is now painfully obvious why. My ADHD has become so much worse over the last 3 years, due to menopause. Ironically, I was too busy looking after everyone else at my business and too distracted to focus on me, so I never thought to type in ADHD and menopause into Google. What do people with ADHD, or going through menopause do to increase dopamine levels? They often selfmedicate to get that feeling of happiness.

We stimulate ourselves through addictions that release happy hormones: drinking, smoking, drugs, sex, exercise and shopping. Anything, for that matter, that tops up our brain's ‘reward centre’. My stimulation was Booze. During Lockdown 1.0, I have to admit, I drank too much.

Women drink with or without ADHD, using drink to regulate emotions. Why were so many women of menopausal age, drinking with or without ADHD present? Dopamine hits, of course! During a woman’s menstrual cycle, changes in hormone levels affect the rate at which a woman becomes intoxicated. Alcohol metabolism slows down during the premenstrual

Heavy drinking during menopause is dangerous, full-stop. Alcohol can act as a trigger for some of the symptoms of menopause, such as hot flushes and night sweats (as it raises your body’s temperature), sleep problems and weight gain. The name 'Mooze' was the fusion of Moderation + Booze, but perhaps it can also be Menopause + Booze? If you are menopausal, and looking for a low alcohol alternative, why not try Mooze 12%? No compromise on taste, the right mouth feel and just 18 calories per shot – your body will thank you. Mine did!

We have 12 sample bottles of this fabulous low-alcohol gin to give away! For a chance to win, email magazine@menopauseexperts.com with your name, address and phone number with 'Mooze' in the title. Good Luck!

Giveaway Terms & Conditions By entering the promotion you agree to disclose your details (name and image) for the purposes of despatching your prize and publicly announcing a winner upon an acceptance. This information will be shared by ME group to the promoter, with possible future publicity. This also indicates your agreement to be bound by these terms and conditions. No responsibility can be accepted for entries not received for whatever reason. You must be 18 or over to enter. Winners will be selected at random. Any defamatory disclosure on the competition or elsewhere, whether related to or irrelevant to the promotion will be excluded from the winners’ selection processes. There is no entry fee or purchase necessary to enter and purchasing any item will neither lower nor boost your chances of winning. Prize must be shipped to the winners' registered address within 28 days. There is no cash alternative and the prize cannot be transferred in any way, but the winner can refuse the prize if they so wish.

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HRT may also help if you have ADHD, because the medicine gives you oestrogen which triggers dopamine – so after talking to my Doctor, I started taking HRT in December 2020. It is helping.

phase of a woman’s cycle (right before she gets her period), which causes more alcohol to enter the bloodstream and the woman to get drunk more quickly. (Source: winchesterhospital.org)

Autoimmune Disease LUPUS

Autoimmune diseases affect approximately 8% of the population, 78% of whom are women.

Women are 4 times more likely to have an autoimmune disease than men. Sadly, autoimmune diseases are one of the leading causes of death and disability in girls and women ages 65 and younger.

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About 100 autoimmune diseases are known to exist, ranging from mild to severe. They can be disabling or even life-threatening. Though the causes are not yet fully understood, what is known is that autoimmune diseases develop when our immune system attacks itself. Autoimmune diseases can run in families, but there may be other factors involved, such as diet, environmental factors, viruses, bacteria and even stress. One reason for higher rates of autoimmune diseases in females could be women's higher fluctuating hormone levels, particularly during peri menopause.

Sadly there is no single test that can diagnose an autoimmune disease, it's common for many people to wait four or more years and visit a number of health professionals before a diagnosis is eventually given. If you are having unusual symptoms it’s important to keep a note of when are how they occur. Immune system disorders cause abnormally low activity or over activity of the immune system. In cases of immune system overactivity, the body attacks and damages its own tissues. Immune deficiency diseases decrease the body’s ability to fight invaders, causing vulnerability to infections. In response to an unknown trigger, the immune system may begin producing antibodies that instead of fighting infections, attack the body’s own tissues. Treatment for autoimmune diseases generally focuses on reducing immune system activity.

The following list explores the most common autoimmune diseases in women:

9 out of 10 people affected with lupus are women, commonly between ages 15 and 44. Common symptoms include red rashes (most often on the face), sun sensitivity, muscle and joint pain, fever and hair loss.

THYROID CONDITIONS Graves’ disease causes the thyroid to produce an excess of thyroid hormone (hyperthyroidism). It usually occurs between ages 30 and 50 (but can appear at any age) and appears seven to eight times more frequently in women than in men. Besides being female, risk factors include other disorders of the immune system (such as type 1 diabetes or rheumatoid arthritis). Hashimoto’s thyroiditis, the immune system attacks the thyroid, often leads to an underactive thyroid gland (hypothyroidism). It affects about 10 times as many women as men. It typically occurs in middle aged women and progresses slowly over time, gradually damaging the thyroid and reducing thyroid hormone levels. Main symptoms include being tired for no apparent reason, dry skin, a pale/puffy face, and constipation.

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Rates of autoimmune diseases have increased over the last 30 years, with the number of affected being up to 20% of the population.

RHEUMATOID ARTHRITIS

PSORIASIS

Occurring when the immune system attacks the lining of various joints throughout the body, RA results in painful, stiff, swollen and deformed joints and muscle weakness, leading to reduced movement and function.

This common condition causes skin cells to build up more rapidly than they normally would. In turn, these excess cells form red, silvery, patchy and sometimes painful scales. Symptoms can be mild (like a few spots of dandruff-like scales) to severe (major outbreaks covering large areas of skin) and can also cause thickened, ridged or pitted nails and sore joints. Although psoriasis is more prevalent in women than in men, research finds that men’s symptoms are typically more severe.

Female hormones may play a role in the onset of the disease, which often has periods of flare-ups along with periods of remission. As many as 75 percent of those with rheumatoid arthritis are women, who typically develop the condition between ages 30 and 50, younger than when men typically get the disease.

FIBROMYALGIA This is a painful condition where you may feel as though you’ve got pain that spreads throughout your entire body, with certain

parts – such as your neck and back being particularly bad. it comes with tiredness, fatigue and generally feeling like you have no energy, it can disrupt sleep and you may feel susceptible to cold with numbness and swelling in your hands and feet.

MULTIPLE SCLEROSIS Multiple Sclerosis (MS) is an unpredictable disease of the central nervous system. This disease affects the myelin sheath that covers and protects the nerves, interfering with the transmission of signals to the brain. Most people first notice the symptoms of MS as blurred or double vision, red/ green color distortion and even blindness in one eye. Two to three more women than men are diagnosed with MS.

Inspirational Woman Featured: Dee Murray, Founder & CEO, Menopause Experts Group Limited

How would your best friend describe you? I think that most of my friends would tell you that I am tenacious, and that I am a very positive driven person who wants to change the world!

What motivates you?

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Making sure my family is safe and well, but I am driven mostly by changing perceptions. For example, we talk about nothing else but menopause, and it is only because we are making such a bold statement about this important topic that people are now starting to listen! Menopause is something that should not be frightening, nor a taboo subject. I think it is really important to leave a legacy of some kind behind you, no matter how small,

something to be remembered for. It is vitally important to me.

What makes you happy? I am happiest in the garden. I live in the South West of France, and I am very fortunate to have a couple of acres of wonderful hillside, where I have hens, and grow vegetables. We want to live as sustainably as possible. This year we will acquire a pig and few sheep to keep the grass down. I love planting, harvesting and eating. I have planted several new fruit trees this Spring and I am really looking forward to the fruits of my labour!

Do you have a good work/life balance? No, not really. I think when you are doing something you love it overtakes you. I become obsessed quite easily when I am involved with a project that I am passionate about. I tend to work really hard, then say to myself, right, it’s time for a few hours in the garden! My body tends to tell me when I have been sitting too long at the laptop! I am lucky though as my

training helps me manage stress really well. I do like to stay mentally very alert and on top of all emotions. I use self-hypnosis often to drift off to sleep at night, and always get a good night’s sleep. As sleep is vitally important in my busy life.

What piece of advice would you give to your younger self? I would definitely tell my younger self not to be too worried about what people think of you. It is how you feel about yourself that really matters. When we are young we are always striving for someone to love us, appreciate us, some form of validation on some level. As we age, we grow in confidence and we learn that those who really care will stay close. I have often experienced what is known as ‘Fair Weather Friends’ in the past, which is fine, it is nice to be needed even if only for short bursts. I do believe we meet people throughout our lives who will in some way inspire us to become better. Knowing who they are is often more difficult to say! I would also tell her to understand that it is not the words of others that we should rely upon, it is the actions.

Readers' Questions

If you have any questions you want answered in the next issue, email magazine@ menopauseexperts.com

I hear so many stories of women who have gone through some terrible times during menopause, and of course I have also heard plenty of uplifting and inspirational stories too. Each season we want to hear some of your stories, and perhaps some dilemmas or questions you might have. My expertise is the mind and emotion. Let me know what is bothering you, and we can share the solutions together.

Q: I am scared that if I do not have sex with my husband, he might leave me, what can I do to make him understand that sex is painful? - Sally W. A: Hello there, thank you for your question, it is one that we hear frequently and

you are not alone. Vaginal atrophy (which basically means that your vagina is changing shape during peri-to-post menopause) is a condition that makes the vagina wall very dry due to the reduction of hormones. This can mean that sex is suddenly painful, and the brain tells you not to ‘go’ there again to protect you. It is why many women go off sex. There are ways to overcome problems, and you will find some valuable information during our free training. Firstly, you must make some time to discuss your concerns with your husband. You could be surprised by his understanding once you choose to open-up about your symptoms. This is not your fault and happens to so many women. Reassure your husband that you still love him. Intimacy is very important in a relationship, but intimacy is not all about sex. When the vagina is dry and sensitive it is best to lubricate using water-based lubricant. Remember, lubrication doesn't just help during sex, you can use it everyday to relieve irritation.

Continued on page 58

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With Dee Murray, Retired Adv. Psychotherapist

Continued - Readers' Questions

Q: My skin is very blotchy, it seems to be worse when my period is nearly due. I think I am perimenopausal, but I am only 45. Could I be heading for the menopause? - Deb T. A: Blotchy and red skin issues are very related to hormonal disturbance, and you may find that it comes and goes. Be cautious about what soaps you use on your skin as this could be causing some added irritation, try to use a simple soap without additives and colourants. Organic if possible, there are some particularly good ones on the market now. I was 44 when I first became aware of my perimenopause, so you are around the age when changes can start to happen, though quite different for every woman.

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Look out for other signs that you are perimenopausal. Like vaginal dryness, or itchiness. Perhaps swollen or sore breasts, you may even experience some anxiety that was not there before. Find out more by taking advantage

of our free training, we cover everything you need to make sense of what is happening. Very best wishes, Dee.

Q: I keep forgetting things and it is driving me nuts. I am an accountant and so my job relies on my clarity of thought, how can I deal with this forgetfulness, it is affecting my confidence and it makes me feel like I might make some disastrous mistakes. Help! - Parveen A. A: Firstly, thank you for speaking out, it is brave of you, and it will help many other women going through similar problems. Brain fog and forgetfulness are two of the most common symptoms as we move through perimenopause to post menopause. There are several ways to combat this and regain the control and clarity that you need. Firstly, do not feel ashamed of this, it is perfectly natural as hormones are all over the shop! They will settle with time, and there are ways that you can assist this. Brain fog and forgetting things was the first sign for me that I was peri, I needed like you to have a sharp mind for my work.

I took up art again, I love to paint and be creative, I found this really worked for me. However, I always, even now use 'Post-It' notes (I should have shares in their company!) they are invaluable. You can use post it notes, or a white board as a memory aid. Write lists, they really do help. I send you my very best wishes, and please remember to check out the free training being offered.

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