Menopause is when your periods stop due to lower hormone levels. It usually affects women between the ages of 45 and 55, but it can happen earlier. It affects anyone who has periods. Menopause can happen naturally, or for reasons such as surgery to remove the ovaries (oophorectomy) or the uterus (hysterectomy), cancer treatments like chemotherapy, or a genetic reason. Sometimes the reason is unknown. Perimenopause is when you have symptoms of menopause but your periods have not stopped. Perimenopause ends and you reach menopause when you have not had a period for 12 months. Menopause and perimenopause can cause symptoms like anxiety, mood swings, brain fog, hot flushes and irregular periods. These symptoms can start years before your periods stop and carry on afterwards. Menopause and perimenopause symptoms can have a big impact on your life, including relationships and work. There are things you can do to help with symptoms. There are also medicines that can replace the missing hormones and help relieve your symptoms.
Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.
- Get plenty of rest, including keeping to regular sleep routines.
- Eat a healthy diet
- Have calcium-rich food like milk, yoghurt and kale to keep bones healthy
- Exercise regularly, try including weight-bearing activities where your feet and legs support your weight like walking, running or dancing
- Do relaxing things like yoga, tai chi or meditation
- Talk to other people going through the same thing, like family, friends or colleagues
- Talk to a doctor before taking herbal supplements or complementary medicines