Pause for menopause

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A handy guide to living well with the symptoms of menopause at home and at work

Hey there.

Traditionally, menopause has been seen as a private matter, a taboo topic, that shouldn’t be discussed openly, and certainly not at work. Menopause can affect anyone who experiences periods, including trans men and people who are non-binary: this makes up 51% of the population.

Everybody's journey through menopause is different and completely unique to them. However, often it can be difficult for people to live with and manage their symptoms, especially when juggling work and a personal life.

We want every member of the Right at Home network to feel supported and listened to, whatever their experience of menopause is.

In this booklet we have included lots of hints, tips and advice which we hope will help make living with menopause easier - whether that be at home or at work.

I'm so proud of myself for getting through my menopause I love myself and I feel like back. And it's proof that you through it. Just ride it, own yourself for being able to ge

GPs and treatment.

If you find that you are struggling to deal with or understand the changes happening to your body during menopause, or if you think you may be experiencing things that are caused by menopause and are unsure, we recommend that you make an appointment to see your GP who will be able to advise you further.

There are various medical treatments and programmes to support those going through menopause, but as each individual's journey is different, it is important you seek the advice of a trained medical or mental health professional to find the best course of action for your mind and body.

In this booklet, we advise on changes you can make to daily habits, lifestyle, diets and routines to ensure the most healthy lifestyle possible to assist your body during menopause.

Alison, Right at Home Solent Team Member

Sleep and rest.

Menopause can be a direct cause of insomnia, but lots of common menopause symptoms can also make it difficult to maintain consistent and deep sleeping patterns. Below are some handy tips which may help you to get a better night's sleep.

Encourage a consistent sleep pattern by going to bed and getting up at the same time each day where possibleincluding on weekends.

Don't drink caffeine later in the day swap it for water.

Write a to-do list of things you want to do the next day. This can help clear your mind of worries and distractions, making it easier to sleep.

Avoid screen time for an hour before bedinstead, try reading a book or listening to an audio book.

Don't clock watch if you have difficulty getting to sleep. Keep clocks turned away from your bed to avoid the temptation of checking.

Sometimes it might feel like a good idea to 'catch up' on sleep with a nap, but this can make it difficult to be tired enough to sleep at night. Instead, try staying up all day and going to bed at an earlier time.

Find a wind down routine comprised of things you find relaxing like taking a warm bath, ten minutes of guided meditation or making a herbal tea.

Brain fog and organisation.

Many people say their brains feel like ‘cotton wool’ during menopause, when they experience brain fog. You might have noticed that you’re increasingly forgetful, can’t remember names, lose your keys, write endless to do lists, and find it hard to retain information. This can make it especially hard to function at work, and you might struggle to concentrate when reading or watching TV.

The good news is that there are lots of ways you can support brain function. You can find out more about each of these topics on their individual pages later in this booklet.

Maintain a healthy diet Exercise regularly

Try to get enough regular deep sleep

Other practical ways to beat brain fog are:

Stay hydrated by drinking at least two litres of water per day.

Stay organised by using notes or to do list applications on your phone or laptop.

Fresh air has proven to help cognitive ability helping many individuals to think more clearly. Time outdoors and fresh air is also proven to have positive impact on mental health.

Try meditation and yoga to help relieve stress which can have further negative effects on memory.

Keep your brain stimulated by doing things like a daily crossword - or even better learn a new skill, hobby or language to keep your brain active.

Hot flushes.

As many as 8 in 10 people who experience menopause experience hot flushes - so do not feel alone! Although there is no way to directly avoid or stop them, there are many ways you can try to manage them.

At work. home.

Wear light clothing and layers

Ask if you can have a fan for your desk if you work in the office Ask to move desks if your desk is in a particularly

If you're on the move, keep a pocket Keep a cold drink with you at all times and warm spot your working day fan with you throughout the day look into buying a reusable bottle which can keep drinks cooler

Try to eat regular, balanced meals through

Keep your bedroom cool by opening a window or using a fan Take a cool shower in the morning or before bed Take a cold drink to bed to drink if you wake in the night

Exercise daily, however much or little that may be Avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol

Put a pillow case in the freezer and put it at the bottom of your bed to rest your feet on

Sharing your problems and speaking to others can help to alleviate worries and anxiety for many reasons. Often, you will find that you are not alone and other people have similar experiences and may be able to offer you advice or comfort in knowing that they care. While sharing your worries doesn't always solve them, it can often ease the burden.

Family and friends.

Opening up. German proverb

Lots of the symptoms you face may have an effect on your relationships with those you are closest to. You may find that opening up to them about how you are feeling may help to improve your relationships, as they can empathise with you more easily. You may also find that they are experiencing similar things and you can offer support to each other meaning you don't feel alone.

Colleagues.

It is impossible to tell when a physical or emotional symptom is going to affect you - it could very likely be during work time. If there is someone you can talk to at work, it may make your experience feel less scary.

GPs and professionals.

Everybody's journey is different and it may be that the symptoms you face are different to those of anyone you know. Talking to your GP is always advised to find the best treatment or solution for you as an individual. There are also many healthcare professionals that support people living with menopause, who may be able to offer you more tailored advice for your unique experience.

A problem shared is a problem halved

Exercise.

Regular exercise is very important in helping your body to manage the changes that it faces during menopause and can directly help to fight against some of the unwanted symptoms.

Regular exercise might:

Reduce hot flushes

Help to manage sudden weight changes

Lift your mood

Improve your self esteem

Help you to sleep better

Reduce anxiety

There are lots of exercises you can do without any equipment. If you are new to exercising and aren't sure where to begin, try to start with 10 minutes a day and gradually increase the intensity and duration each week. If you have any health or mobility concerns, it's a good idea to consult your GP on safe exercise routines to prevent injury.

Cardiovascular exercise.

Often referred to as cardio, this form of exercise makes you breathe more quickly and causes your heart and other muscles to work harder, helping to keep them healthy. The NHS recommends individuals who are able to, between the ages of 19 - 64 aim to do at least 150 minutes (2 and a half hours) of moderate exercise a week, spread over fourfive days.

Forms of cardio include:

Brisk walking

Running and jogging

Swimming

Cycling

Dancing

Martial arts

Golfing

Hiking

Roller

Climbing stairs

Water

In addition to cardio, there are some other key types of exercise that are great to blend into a weekly routine where you can.

If you aren't a member of a gym, try using YouTube to find a fitness video that is suited to your ability and interests. Plenty of videos are aimed at those working out at home meaning they require little or no equipment.

Weight-bearing exercise.

Weight-bearing exercises are particularly good for your bones. This type of exercise is any activity where you support your body weight through your feet and legs (or arms and hands). This includes things like walking, jogging, dancing, or playing tennis.

Muscle strengthening exercise.

Muscle-strengthening exercises are movements where you move your muscles against some resistance. This includes lifting weights, using resistance bands, or doing body weight exercises like press-ups.

Balance and flexibility.

It’s important to make sure you are working on your balance and flexibility as you age. This can include activities such as yoga, pilates, dance and tai chi. Maintaining flexibility and practising your balance might help reduce the risk of falling over as you age.

Nutrition.

It will come as no surprise that a healthy and balanced diet will have a positive impact on the symptoms of menopause, as it is vital in keeping both our body and mind in good health. You can find healthy recipe ideas and diet tips on: www.nhs.uk/change4life, but we have provided extra food groups and ingredients that are recommended to help manage the specific symptoms of menopause below.

Weight gain is common for many experiencing menopause as the body often requires less calories as muscle mass reduces.

Cut down on fatty meat products and choose lean cuts of meat. Avoid processed meats which can be high in saturated fats. Try to make a third of every meal fruit or vegetables.

Healthy fats, such as Omega-3 fatty acids, may benefit women going through menopause. A recent study of 483 menopausal women concluded that Omega-3 supplements decreased the frequency of hot flashes and the severity of night sweats. Foods highest in Omega-3 fatty acids include fatty fish, such as mackerel, salmon and anchovies, and flax or chia seeds.

The decline in oestrogen from menopause is linked to decreased muscle mass and bone strength. For this reason, it's important to eat more protein during menopause. Great sources of protein include: chicken, tuna, white fish, turkey, lean mince, 0% fat yoghurt, kidney beans and soy-based meat substitutes.

Healthy bones and joints.

The hormone changes during menopause can cause weaker bones, osteoporosis and arthritis - but there are changes you can make to daily life to help to maintain bone and joint health. Vitamin D can assist our bones in absorbing more calcium. Consider taking Vitamin D supplements during winter to top up your Vitamin D intake that you would usually get from the sun.

Vitamin D.

Calcium.

The decline in oestrogen levels can increase the risk of bone fractures. Dairy products such as milk, yoghurt and cheese are great sources of calcium. If you don't consume dairy, soy products, beans and lentils are great alternatives.

Yoga. Water.

Yoga is a fantastic exercise for the entire body, including joints. It can also improve some of the symptoms of menopause, including sleep disturbance, fatigue, low mood and anxiety. As muscle tone often reduces during menopause, yoga can benefit this too. Core muscle strength will also improve, including pelvic floor muscles, which often weaken as hormone levels reduce.

Drink plenty of water to keep tissues moist and supple. In menopause, your body doesn’t retain water as well as it used to, so it’s important to replace the lost moisture. Water not juice, tea, or coffee is your best choice. If you need variety, add a few pieces of fruit for flavour.

Helpful resources.

Advances in technology, further research and menopause being seen as less of a taboo subject have led to a great growth in resources available to those living with menopause.

Applications.

Balance - Menopause support

Allowing users to track symptoms in a simple diary format, the app makes suggestions on exercise, food and expert advice to help users understand the changes to their bodies and minds. With medically-approved content, Balance claims to be the world's biggest menopause library.

Clarity

The app focusses on mindfulness and mental health. With a number of guided meditations and advice from trained experts, Clarity aims to help users improve their relaxation, sleep and anxiety during menopause.

If brain fog makes it harder to juggle work and a busy family or social life, Cozi is an organisation app that could help. You can keep all of your family’s activities and appointments in one place, and create checklists Cozi (shopping lists, chore lists, to-do lists, etc.) to share with other family members too.

Headspace

Specialising in meditation and sleep techniques, Headspace is designed to help you train your mind and body for a healthier, happier life and get the most out of your day.

The Happy Menopause Podcast

This weekly podcasts aims to debunk common myths and offer practical advice on dealing with the changes menopause brings, featuring expert guest speakers each episode.

The Positive Perimenopause Podcast

The weekly podcast is hosted by Polly Warren, a professional menopause coach who delivers training for individuals and businesses across the UK. Each episode opens conversations on a new topic.

The Dr Louise Newson Podcast

Created by the founder of The Menopause Charity and Balance app, this weekly podcast helps listeners find unbiased, evidence based, and holistic advice and treatment.

Books.

Perimenopause Power - Maisie Hill

The Good Menopause Guide - Liz Earle Confessions of a Menopausal Woman - Andrea McLean Cracking the Menopause - Mariella Frostrup and Alice Smellie Preparing for the Perimenopause and Menopause - Dr Louise Newson

Groups and support.

The website lists events which are held locally across the UK, offering support, advice and a place for individuals to open up and find others going through similar experiences. Menopause Cafes

Freedom Leisure Menopause Support

Gyms across the UK with specialist menopause support for members. Expert advice and tips on health and exercise for those experiencing menopausal symptoms.

There will be plenty of hyperlocal groups, initiatives and experts in your area and the easiest way to find these is to set aside some time to search on Facebook and Google.