Menopause SOS: Instant solutions for hot flushes, mood swings and more
The only thing predictable about the menopause is its unpredictability. Healthy eating combined with regular exercise is one of the best ways to protect yourself against the symptoms of the menopause but for those times when a hot flush or a low mood catches you unawares the on-the-spot solutions below are all designed to help you get on with your day.
Hot flushes: If you’re under stress this may make things a whole lot worse. For immediate relief try some deep abdominal breathing as it can help reduce hot flushes significantly if they are triggered by stress. It really helps to relax into your flushes, rather than panicking. Keep calm. It will be over before you know it. If it’s an emergency, excuse yourself, go to the bathroom and run some cold water over your inside wrists for a few minutes.
For the future invest in a good natural deodorant (or see page 7) wear clothes made from natural fibres — they allow your skin to breathe and cool down quicker than synthetics — and wear layers so you can disrobe at appropriate times when you feel yourself getting hotter. It’s also a good idea to drink plenty of water or calming camomile tea and take a black cohosh supplement as it’s proven to help hot flushes naturally. Stimulants like caffeine or nicotine or alcohol should be avoided.
Memory loss: Don’t panic if you are speaking to someone and have forgotten their name – or even what you are talking about – as this will make things worse. Listen to what they are saying and look for triggers you can pick up on. You could say something like, ‘Can we go over that point again so I can be clear in my mind?’ Don’t give yourself a hard time or tell yourself you are losing it because mental decline is not inevitable with age.
The secret to an agile brain is to keep using it every day and to feed it correctly as this avoids blood sugar swings which can stress the brain and cause confusion and memory loss. Studies show that kids who had fizzy soft drinks and sugary snacks for breakfast performed at the level of an average 70 year old in tests of memory and attention. To avoid blood sugar swings make sure you never skip breakfast, and eat fresh, natural unprocessed meals and snacks every two to three hours throughout the day. Research also shows that the herb gingko biloba can help boost brain power but consult your doctor before-hand if you are on any medication.
Mood swings: Fluctuating blood sugar levels can not only trigger memory loss they can also increase the risk of mood swings so eat small, low GI snacks throughout the day and avoid sugar and caffeine. Fruit, a handful of nuts, oatcakes or houmous is ideal when your mood takes a nose dive. A brisk walk or listening to energising music can also help as can acupressure. In Chinese medicine the skin between your thumb and forefinger is a good point for reducing stress. And don’t forget aromatherapy essential oils; sage is good for tearfulness and irritability while geranium is uplifting and balancing.
Insomnia: Rather than just lying there worrying about the fact that you can’t sleep — get up and try to relax a bit. Address any specific reasons for your insomnia — a snoring partner, room too hot or too cold and so on. Once you’ve removed any obvious causes work on your mind. Try self-hypnosis and breathing exercises. Get comfortable and without moving your head roll your eyes upwards slowly. Take a deep abdominal breath, hold for a moment and as you exhale close your eyes, relaxing the muscles around them. Breathe slowly and let the relaxed feeling spread from your head to your toes. If this doesn’t help try a simple repetitive task, such as ironing or folding laundry, and you’ll soon find that your eyes get heavy.
For future reference if you suffer from insomnia keep your last meal of the day light and during the day try to eat foods that contain tryptophan such as organic milk, egg whites and tuna. Tryptophan helps the body to produce melatonin, and melatonin is the hormone that promotes sleep. Some foods, however, are rich in another amino acid, tyramine. Tyramine causes the release of a substance that stimulates the brain and keeps you awake. Avoid eating bacon, cheese, sugar, ham or tomatoes. And always avoid other stimulants, like caffeine (and remember this comes in colas and chocolate as well as coffee) and alcohol.
Dry vagina: Low levels of oestrogen as you approach the menopause can make your vulval skin thinner and drier. In the long term think about including more hormone balancing skin lubricating foods rich in isoflavones (soya and legumes) and omega 3 (nuts, seeds and oily fish) in your diet and drink plenty of water.
You can also use a natural lubricant gel and one that many women have found effective is Sylk. Sometimes it may be that you are not aroused enough — most women need around twenty minutes to get turned on. Ask your partner to spend more time on foreplay — sensual touching and caressing — to help you feel closer. The saying if you don’t use it, you lose it doesn’t just apply to your brain it apples to sex too. Regular sex can keep your vagina healthy and happy. Although vaginal dryness is common during the menopause some women do still lubricate rapidly when aroused and the most likely reason for this is that these women continue to have sex once or twice a week.