Menopause can signal some major changes that are related to the aging process.

But just because you are affected does not mean you have to accept it as something you can’t change. You may not be able to remove it, but you can usually help to make it a little easier.

Want to know more? These are some of the most common ways that we are affected by ageing at Menopause.

Sleep issues

Your need for sleep doesn’t change as you age, but your ability to get it can. At menopause your sleep can be affected by anxiety, hot flushes and those more frequent trips to the bathroom in the night.

When we get older, we tend to have a harder time falling asleep, have shorter stretches of deep sleep, and wake up more often in the middle of the night.

Coffee and alcohol can make it worse, so cutting back on those can help. And it’s important to keep health conditions under control that can affect your sleep, like high blood pressure, or conditions such as GERD (Gastroesophageal reflux disease)  where stomach acid repeatedly flows back up into the tube connecting the mouth and stomach.

Check that you’re having sufficient progesterone as that is the hormone that is a natural relaxant and helps with sleep issues.

Memory issues

Brain fog is a frequently reported symptom that women experience at menopause and it can feel alarming, but it is part of the normal ageing process.

Your brain changes as you get older, which can affect how well you remember things. Try feeling more in control of it by keeping lists, following a routine, and putting items in a set place.

Technology can also be your friend as you could use your smart phone or one of the devices that you can tell to remind you of a certain event on a certain day and time.

Personally I use it every day at the beginning of the day I list my appointments or things to do and asked to be reminded a specific time – as I have been known to forget!

Technology may not work for you so find something that you feel more comfortable with like a small notebook you list appointments and reminders in on a daily basis from a diary or calendar.

However, here are some habits that also help you keep your memory sharp. For example, being around friends and family often has been shown to boost your brain power and don’t forget old favourites to stimulate your brain such as puzzles or learning a new skill.

Weight gain

As you get older, you don’t burn calories like you used to. But you can counter that slower metabolism by being more active and watching what and how much you eat.

Make fruit, vegetables, and leaner protein key parts of your diet. Also, limit sugar and foods that are high in saturated fat and keep an eye on portion sizes.

Sex and libido problems  

Vaginal dryness, or atrophy, are conditions that become more likely with age and can make sex a challenge.

Over-the-counter products like vaginal lubricants can help some issues but hormone balance is key here, particularly oestrogen for dryness or atrophy.

Exercise boosts blood flow and your sex hormones, and it helps you feel good about yourself.

And don’t forget that good communication is also essential for intimacy and if you and your partner are having issues then do seek professional help from a counsellor or therapist.

Bladder control

Your bladder and pelvic muscles get weaker with age. That accounts for those increased trips to the toilet both day and night, and the slight ‘accidents’ when you laugh or sneeze.

Progesterone may help reduce the need to urinate and allow for more uninterrupted sleep and oestrogen used vaginally has been shown to improve bladder and urinary tract tissue.

Help yourself by strengthening the area with Kegel exercises and your diet makes a difference, too.

Plenty of fibre helps, but sugary, carbonated drinks and caffeine don’t.

Aches and pains

Many people lose strength and endurance as they get older, but the reason isn’t really about the ageing process. Many people just stop working key muscles.

The phrase “use it or lose it” applies but regular exercise, like walking, gardening, or swimming, can help, too.

Whether it’s an old injury that keeps flaring up or the start of arthritis, you’re more likely to feel a few aches more often as you age.

Regular movement can ease pain and make your joints more flexible, but gently and stop if it hurts. Low-impact exercises like swimming, yoga, and tai-chi are good too.

Heating pads or ice packs can help and if those don’t give you enough relief, try nonsteroidal anti-inflammatory drugs (NSAIDs) like paracetamol.

These are fine to use for a limited period, but if the pain is persisting seek advice from your doctor.

Skin changes

Most women experience an increase in dry skin and wrinkles so simple preventive measures like good skin care and sun protection all help.

But what can make wrinkles in particular worse are smoking and alcohol and so if either of these is a habit for you, try quitting or cutting down if you can.

If you are a fan of soaking in a long hot bath, then try switching to a shower with a cooler temperature and use a good oil based shower gel and moisturiser to replenish your thinning and drying skin.

Emotional changes

I often think of Menopause as like being on a rollercoaster, so sometimes you’re up at the top when everything ahead looks clear and you feel good, but other times you plunged down to the bottom where it can feel scary and unknown.

One of the things that is most helpful during any transition phase is how good your support systems and relationships are.

Staying in communication and close contact with friends and loved ones really does make a substantial difference to how well you weather the emotional changes of Menopause.

Loneliness can be a very real factor, particularly if you are retired, and your children have moved away from home and friends are no longer in contact as regularly as they were.

To avoid feeling isolated, make it part of your daily routine to chat with people you meet, and look for ways to be in contact with people as often as you can.

It’s easy to get bored if you fall into a predictable routine, especially if it doesn’t change much for years.

Take some time to do something just for you as it can boost your mental health and mood.

Healthy check ups

Menopause may see the start of common health problems that are related to ageing, such as heart disease, diabetes and joint pains.

Always keep an eye on your health for any symptoms that are concerning you, and go for regular health checkups.

Helpful information 

Menopause can seem like an endless journey of change as symptoms change in both severity and type as you progress through it.

Even post Menopause women can still be experiencing some of the symptoms such as hot flushes, bladder and libido problems and increased levels of stress and anxiety.

Your hormones are still affecting you, so whether you need help from progesterone for relaxation, oestrogen for dryness or a combination that helps with the greater levels of stress and anxiety that these symptoms can bring, do keep an eye on your hormone levels.

Not sure which hormone you may need? This article can help.

https://anna.blog.wellsprings-health.com/which-hormone-or-hormones-might-you-need/