menopause symptom relief - A new beginning! Let's break the stigma!

Author: Rachael Allen BSc ANutr

Menopause is a natural phase in a woman's life, but it often comes with symptoms that can significantly affect well-being. Check this link to find out more if you may be perimenopausal or menopausal here. However, there are tools that can help to manage and provide menopause symptom relief

. The World Health Organisation describes the menopause transition as ‘an important opportunity to reassess one’s health, lifestyle, and goals’.

Research highlights that:

• 1 in 3 women experiencing severe menopausal symptoms do not seek help from healthcare professionals.

• Approximately 50% of women feel unprepared for menopause and are not aware of available treatments or support options.

• A 2016 survey by the British Menopause Society found that 45% of women experiencing menopausal symptoms did not discuss their symptoms with a healthcare provider.

• The menopause charity report 14% of women take HRT, 90% of women experience symptoms and 10% of women leave their employment.

  
  

Common reasons for not seeking help include:

• Lack of awareness about treatment options.

• Misconceptions that symptoms are a "normal" part of aging that cannot be treated.

• Embarrassment or reluctance to talk about symptoms.

• Fear of hormone replacement therapy (HRT) risks due to outdated information.

Improving education about menopause and treatment options could encourage more women to seek support, breaking down the barriers and stigma. So, ladies, talk to your friends, work colleagues and families about the menopause and your symptoms. Addressing these barriers and improving education about menopause and treatment options could encourage more women to seek support.

This is what The Devon Nutrition Clinic’s Menopause Collective’s overall aim is, bringing women together to improve menopausal health and break down the stigma surrounding peri-, menopause and post-menopause. When we come together, we will see change.

Collective

(Adjective) done by people acting as a group.

Addressing symptoms effectively involves a multi-faceted approach, The Devon Nutrition Clinic refers to as the "360 approach." Here are some key points:

1.     Hormone replacement therapy (HRT)

These will be prescribed by your GP or female health practitioner. Do not buy HRT online, you require a medical assessment by a professional who knows and understands your medical history.

• Estrogen and progesterone replacement - Hormone therapy, especially estrogen replacement, can help relieve many menopausal symptoms such as hot flashes, night sweats, vaginal dryness, and mood swings. Hormone therapy can include systemic therapy (like pills or patches) or localized therapy (like vaginal creams) depending on symptom severity and your medical status and history.

  
  

2.     Lifestyle changes

This is where The Devon Nutrition Clinic can support you. Dietary and lifestyle changes can have a positive impact on your symptoms and overall health and wellbeing. We can help you navigate the myths surrounding diet and lifestyle and equip you with the knowledge and skills to implement small, sustainable changes which will have a long-term impact on your overall health.

·      Dietary intake - A balanced diet rich in calcium, vitamin D, and phytoestrogens (found in soy and flaxseed) can support bone health and alleviate some menopausal symptoms. I will let you into a little secret, you don’t need to avoid carbohydrates, they can help with sleep regulation and they are your brains preferred source of energy!

• Exercise – The Devon Nutrition Clinic does not provide personal training advice, but we can help you to find a qualified trainer who specialises in female health if this would be helpful. Regular physical activity, including strength training, aerobic exercise, and yoga, can reduce stress, help maintain a healthy weight, and promote better sleep and mood regulation and also prevent osteoporosis (bone density loss).

• Sleep hygiene - Improving sleep routines, reducing screen time before bed, and managing nighttime temperature can ease sleep disruptions common during menopause. We have some tips to help you get a better nights sleep!

• Stress management – Yes, we feel stressed, often most of the home and life admin is carried out by the female of the house, or at least coordinated like clockwork by them. It’s no wonder we are stressed. Taking time to do what you enjoy and reorganising the home and life admin more evenly between other members of the household can help to manage stress. Often overlooked are mindfulness, meditation, and relaxation techniques that can help manage stress and anxiety, helping to bring you back to the present moment refreshed and feeling more like yourself.

3.     Other support

·      Your GP or female health practitioner can help with other aspects of the menopause such as mental health support and access to support groups, often sharing your experience and reducing the stigma surrounding the menopause can make this transition a positive experience of change and growth.

·      Vaginal health is important, this symptoms can affect quality of life, research shows changes to the vagina microbiome during menopausal years. Speak to your GP, female health practitioner or pharmacist about moisturisers, lubricants and vaginal estrogen.

Using the 360 approach, with individualised treatment based on symptoms, lifestyle, and medical history, can provide natural menopause relief. The Menopause Collective package provides you with:

• ·      Compassionate, judgement free support.

• ·      A full preconsultation, nutritional analysis and report of your current dietary intake, highlighting where your current menopause diet may be lacking in certain nutrients.

• ·      An hour consultation where we discuss your nutritional analysis and make personalised simple, sustainable changes to your existing dietary intake. This is important. You need to continue to enjoy the foods you love, whilst also seeing the benefits food can have on your symptoms and overall health and wellbeing. This is also the perfect time to set some goals.

• ·      We will then check in every 3 weeks (weeks 4, 7 and 10) with a final evaluation and review in week 12. You will have access to email support for quick questions to help to keep you on track.

The Devon Nutrition Clinic is an ethical practice, and we pride ourselves on offering you the most up to date evidence-based advice. Rachael is a registered associate nutritionist with the Association for Nutrition which sets high standards of ethics, conduct and performance in the nutrition industry. You can check the register to establish if your nutritionist holds the correct level of qualification on the AfN website. We don't believe in fad diets and difficult to follow meal plans. Our clients achieve the best results when they practice small sustainable changes which suit their lifestyle. Our client journey and costs will always be transparent from the onset.

Please get in touch to book a complimentary discovery call or book onto the menopause collective on the website. We look forward to meeting you!

Rachael

Nutritionist

info@thedevonnutritionclinic.com