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For years the menopause was considered something women just had to cope with but today, (at last, I may add), the subject is taken much more seriously and appropriate action is taken to help ease the symptoms. And would you believe it, it has even been reported recently that men genuinely suffer from it too!
In my mother’s era they didn’t discuss the menopause as a medical term. Instead, women would discuss, in hushed voices, how they, or someone they knew, was ‘going through the change’. Thank goodness today we are all much more enlightened and are quite happy to talk about everything medical – good or bad.
Despite having a hysterectomy in my early 30s, I suffered night sweats in my mid-40s, but it was in my early 50s that I really felt out of sorts. I went to my GP who put me on HRT (oestrogen only*, as I had had a hysterectomy). Within two weeks my body was transformed and I have never looked back. I will be on HRT for the rest of my life and my GP is happy for me to do so because the benefits are many.
So, what is it all about? Put very simply, when we go through the menopause our hormones change. There is a reduction in hormones that we needed when we were younger, (to enable us to reproduce), and that decrease in hormones has the effect of stopping our periods. Of course, it isn’t quite as simple as that because there are other hormones that also reduce as we grow older, affecting our bone health, hair and skin.
There is no doubt that the symptoms of the menopause and perimenopause can seriously impact our daily lives, including relationships, social and family life, our work, and much more. My symptoms were a lack of confidence, being unable to sleep, and generally feeling low and lifeless, but it can feel different for everyone. Some women have no symptoms at all whilst others really suffer.
Our symptoms usually start months or even years before our periods stop, which is called the perimenopause. The first sign of the perimenopause is usually, but not always, a change in the normal pattern of our periods, for instance, they can become irregular. Your GP will be able to assess where you are in the process, based on your age, the regularity of your periods and your symptoms, or for some, by taking a blood test.
Common mental health symptoms of menopause and perimenopause include changes to our mood, such as low mood, anxiety, mood swings and low self-esteem as well as problems with memory or concentration (brain fog).
Physical symptoms include hot flushes and sudden feelings of hot or cold in our face, neck and chest, which can make us feel dizzy. We may experience difficulty in sleeping and can also have night sweats which make us feel tired and irritable. Other symptoms include heart palpitations, headaches and migraines, aching muscles and painful joints as well as skin changes such as dry and itchy skin. Further problems may include recurrent urinary tract infections (UTIs), reduced sex drive and vaginal dryness and pain.
When we read that list, we can understand why HRT is such a blessing to so many! HRT includes oestrogens (oestrogen) and progestogens (progesterone) and can significantly help resolve many or all of those symptoms. It also helps prevent osteoporosis.
I know I have previously told you about the bad fall that I had last October, when I landed heavily on my hip, wrist and knee. I was amazed that I didn’t break anything because I landed so heavily on the pavement. I put the fact that I didn’t break anything down to my taking HRT.
Hormone Replacement Therapy (HRT) has been widely available across the world since the 1990s and is now available in tablet, patch and gel form. If you think it might be helpful to you, discuss it with your GP who can prescribe it. The great news is that the benefits are now considered to outweigh the risks, with recent evidence showing that any risks of serious side effects from HRT are very low. Your GP will know if HRT is suitable for you as they will be aware of your medical history. Hopefully, you will not meet too much resistance. However, it is not recommended for those with a high risk of breast cancer or blood clots.
Of course, some people are not keen on medication and would rather help their menopausal symptoms by natural means. Interestingly, during our time recently helping Leicestershire Police with their wellness initiative, where teams followed The 28-Day Immunity Plan, one member of the force enthusiastically explained to us how her menopausal symptoms were greatly reduced after following this Plan and I am sure you will be interested to read Mary’s recent conversation with her own GP on the subject in her column below.
*The HRT that I am on is in the form of a patch that I stick onto my tummy twice a week and it is called Estraderm.
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Rosemary and Mary discuss the pros and cons of HRT and the effect of osteoporosis and how we can maintain bone strength.
For more information go to www.nhs.uk/conditions/menopause/
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Serves 4
Per serving: 340 calories, 7g fat (545 calories served with rice)
Prep time: 10 mins
Cook Time: 30 Mins
1 large onion, finely chopped
Rapeseed oil spray
2 heaped teaspoons chilli powder
2 garlic cloves, crushed or a teaspoon of ‘Easy Garlic’
500g 5% fat lean minced beef
1 x 400g can chopped tomatoes
1 x 400g can red kidney beans in chilli sauce
2 tablespoons tomato purée
Freshly ground black pepper
- Heat a large pan and spray with the rapeseed oil.
- Add the finely chopped onion and the garlic and cook until soft then add the chilli powder to cook out.
- Add the mince and stir well until it changes colour and is almost cooked.
- Add the canned chopped tomatoes and the can of chilli beans in their sauce into the pan and mix well.
- Finally add the tomato puree and a generous amount of freshly ground black pepper and stir into the mixture.
At this stage you can place it in a casserole dish and leave it in the fridge for a day or two until required. When needed, place the casserole a moderate oven (180°C/350°F/Gas Mark 4) for 30 minutes or simmer in a pan on top of the stove, stirring regularly to ensure it doesn’t burn, and cook for around 15 minutes.
Season to taste and serve with salad or 55g [dry weight] per person basmati rice.
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 This week we were asked if we could find a Carrot Cake recipe that included tinned prunes! Our reader remembered it as a favourite from many years ago but wasn't sure where she had seen it. We haven't found it yet, although we are still looking, and we did find one made with prunes and parsnips!
We often struggle to find Rosemary's old recipes as many were written before the days of the internet or computer spreadsheets, so while they probably exist in a back copy of a magazine somewhere we often don't have any record of them. So, if Carrot and Prune Cake was your favourite, and you have the recipe, do please let us know so we can feature it in a future Newsletter.
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Fun, Facts & Fitness from Mary Morris MSc.
I recently surveyed a fairly large group of older women about their experience of going through the menopause. Many of these women were well past that stage of life of course but I was interested to know what their memory of it was. Most had suffered the usual night sweats and mood swings, but when asked if they had a really bad experience most indicated that they sailed through it relatively unscathed.
We have been a fairly lucky generation in that for many of us we had HRT available to help offset the worst of the symptoms, and by far the majority of this group had been on HRT for a number of years. However, we were constantly being encouraged to not be on it for too long, due to health concerns, particularly around breast cancer. I have, though, always felt that the advantages outweigh the disadvantages and interestingly, as I personally still suffer night sweats, my GP recommended I go back on HRT at the ripe old age of 73 after a gap of 15 years! I am very happy to do so and will let you know how I get on in some future Newsletter!
Recently there has been an enormous increase of concern in the media from women going through either the perimenopause (the time when periods become erratic and some uncomfortable symptoms are beginning) or the full menopause (when periods finally stop altogether). There is a lot of talk around the fact they feel they are not being treated or supported well through this time by either their workplace or the medical profession, and that more should be done. Add to that the fact that men are now suffering 'manopause' and also making similar claims for appropriate action, such as time off work and an acknowledgement that they too have symptoms that are affecting the smooth running of daily life.
I thought therefore that I would give you my personal 'Self-Help Guide' for all those of you out there just about to enter, or are in the middle of this time of life, because I firmly believe there is so much you can do to relieve the symptoms. You can then ensure that this 'change of life' does not leave a lasting legacy of poor health and illness. This guide is particularly useful for all those who, for medical or family history reasons, are not advised to take HRT.
Watch Your Weight
Weight gain is common but it is not inevitable. The rules around weight loss apply no matter what age we are or what time of life we are going through. It is true that there is some muscle loss as we age (called sarcopenia) which lowers our metabolic rate. This may just mean that although we were once able to maintain our weight by eating 2000 calories a day for example, we may need to reduce this to 1800 to achieve the same result. There is also a tendency to move less as we age!
Physical activity is key to preventing unwanted weight gain and you are familiar with just how much we encourage you to do that. There is no doubt that exercise can help support you through the menopause and combined with a healthy diet, packed with fresh fruit and vegetables, weight gain can be kept at bay. Regular aerobic exercise, such as daily walking will reduce post-menopausal weight gain but also reduce symptoms such as hot flushes and mood swings. Good news all round!
Your Changing Shape
Middle-aged spread is considered to be inevitable and sadly it is true. Yes, our shape does change, particularly around the abdomen (known as the menopause belly!) so most post-menopausal women will end up with a thicker waistline. This is the most talked about result of ageing that I hear among all those I work with on a weekly basis. Even years after the menopause has passed there is still considerable discontentment with the thicker waist!
However, our posture will make this far less of a problem by lifting the torso out of the waist and keeping the abdominal area strong with 'core' training. A Pilates session every week will do just that. Also, it may be worthwhile looking at how you dress to take the eye away from the waist area. Blouson tops maybe, or looser fitted dresses that don't 'cling' to the middle are much more flattering!
Look After Your Heart
Once we reach our 50s our risk of heart problems increases, so it is clear to see that the oestrogen levels that we used to have, pre-menopause, gave us a protective effect. To counter that, regularly raising our heart rate to allow more blood to be pumped round the body, has a significantly beneficial effect on our heart and lungs. Even very short bursts, such as going up and down stairs a few times, has been found to improve all those cardiovascular health markers. Let’s make it a rule that we all get out of breath at least once every single day!
Load Your Bones
It is very important that we regularly load our bones. The best way to do this is with weight-bearing exercises such as jogging, brisk walking, dancing and playing racquet sports. Our natural fall of oestrogen levels means that our bones are more vulnerable to fracture. HRT maintains our oestrogen levels nicely so we are less at risk but once we stop taking it, our risk increases again. Strength training, preferably with weights, ensures that our bones are ‘loaded’ across the whole body. There are plenty of Strength Exercises on our website for you to try that cover this important area perfectly.
Get Plenty of Sleep
Research around the benefits of a good night’s sleep is now well documented. Trouble sleeping can increase stress levels and create a vicious cycle that is difficult to break. A couple of my friends insist that their difficulty with sleeping began with the menopause. Those night sweats wake us up and then we can't get back to sleep. Try to develop a 'wind-down' routine that works for you, particularly avoiding any electronic devices!
Managing Stress
I believe that the current generation of women going through the menopause are without doubt under more stress and mental pressure than my generation was. Their parents are living longer and may need support, combined with still bringing up children who may be in the challenging teenage stage, as well as working full-time in responsible roles.
Exercise has been shown to be brilliant at reducing symptoms of anxiety and depression. I started regularly running at the age of 47 to train for Race for Life, just as my menopausal symptoms were kicking in and I still remember the way it cleared my head and helped me cope better. If you can find a similar outlet it may do the same for you.
And finally...
It may feel like nature is working against you at this critical stage of life but by taking the right approach by eating well and exercising regularly this new phase of life can be very rewarding. I wish you well.
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This Week's Fitness Challenge
- Make this a 'stairs week'. Every time you have the chance to use the stairs...do it! It’s good for your bones, leg muscles and your heart and lungs.
- Try a time change for your daily walk. All the research tells us that the earlier the better so go for your daily 30+ minute walk every day before breakfast!
- Combine a Strength workout with the Whole Body Stretch Programme 3 times this week, then all areas are covered.
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Did you know... 
The Wombles, the iconic children's TV series that taught those of us of a certain age to recycle things and not drop litter, first appeared on our TV screens 50 years ago this week.
Two series of 30 five-minute episodes were produced to go out in that perfect 'just before the teatime news' slot that also gave us the wonders of Willo-the-Wisp, Rhubarb and Custard and The Magic Roundabout. Voiced by Bernard Cribbins, the stories featuring the warm and cuddly characters that picked up rubbish on Wimbledon Common were taken from the books of Elisabeth Beresford first published five years earlier in 1968.
The idea for the Wombles came about following a Christmas spent with Elisabeth's in-laws when she and her two children went for a Boxing Day walk on a nearby park which her daughter mispronounced as Wombledon Common. The characters were based on members of her family including:
- Great Uncle Bulgaria - the Wombles' leader, based on her father-in-law and named after the country of Bulgaria.
- Tobermory - an engineer, based on Beresford's brother, a skilled inventor, and named after the capital of the Isle of Mull, in the Scottish Inner Hebrides islands.
- Madame Cholet - a cook, styled on Beresford's mother and named after the town of Cholet in France.
- Orinoco - a shirker who loved sleep and avoiding work, styled on Beresford's teenage son and named after the River Orinoco in South America.
- Wellington - scientifically inclined, but very insecure and absent-minded, named after Wellington School which her nephew attended in Somerset.
In 1998 when Elisabeth was made an MBE she said, "The Queen's a mad Womble fan, she even knew my children called their father Womble the Terrible... she loved it, I think it was a bit of light relief for her."
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And finally...
As last Wednesday marked #World Menopause Day, if you have read through all of this information, and if your GP confirms you are able to take it, please do think seriously about HRT. It offers a real bonus to our health and wellbeing. No more hot sweats, more energy, stronger bones and a more stable mood. Some women fear that HRT may cause weight gain but there is no evidence of that. Personally, I lost weight – not a lot, but I did lose a little.
Have a great week.
With love and best wishes,
Rosemary Conley CBE DL
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LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER
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