HEALTH EDITION
MENOPAUSE Dr Katherine Mellanby of Cambridge Women’s Health explains how small changes can make a big difference during this stage of life
as frozen vegetables, tinned pulses and plain nuts make healthy eating both affordable and practical. Sleep often becomes more difficult during menopause, but a few small habits can help. Keeping a regular bedtime, reducing caffeine later in the day, keeping your bedroom cool and getting outside into natural daylight each morning can improve sleep quality. It’s equally important to look after your emotional wellbeing. Menopause can leave many women feeling isolated, yet staying connected is one of the best ways to build resilience. Meet a friend for a walk, join a local group or simply make time for a conversation. Community really is good medicine. Sexual wellbeing matters too. Vaginal dryness, discomfort during sex and reduced libido are common, but self-care measures such as vaginal moisturisers and lubricants can help, and safe and effective treatments are available if symptoms persist. Finally, be kind to yourself. Menopause isn’t something you have to ‘push through’. Small, sustainable changes are far more effective than trying to completely overhaul your lifestyle overnight.
For many women, menopause arrives at the busiest time of life. Between work, family and caring responsibilities, symptoms like poor sleep, anxiety, hot flushes and aching joints can be overwhelming. While hormone replacement therapy (HRT) can be life-changing, it isn’t the whole story. Looking after your wellbeing every day can make a real difference, whether you take HRT or not. Start by focusing on movement. Regular physical activity is one of the most effective ways to improve energy, mood, sleep and long-term health. You don’t need a gym membership – brisk walking, gardening, dancing in the kitchen or climbing the stairs all count. Aim for around 150 minutes of moderate exercise each week, together with some strength training to help protect your muscles and bones. Good nutrition is another powerful tool. Rather than following restrictive diets, think about adding more of the foods your body needs: vegetables, fruit, wholegrains, beans, healthy fats and plenty of protein. Calcium- rich foods are especially important for bone health during and after menopause. Simple options such
7 Keep intimacy enjoyable fertile days is genuinely enough,” says Professor Macklon – protecting warmth and connection matters just as much. 8 Know when to seek help Reaching out for support is always the right thing to do. If under 35, see a specialist after a year of trying; 35 or over, after six months. “If you’re anxious, seek help any time,” says Professor Macklon. Trying to conceive can start to feel like a chore. “Once on your
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