Seven days to a better Menopause

It may be a natural process that women experience but that doesn’t mean you have to suffer, here’s how to improve symptoms.

Women walking

A recent British Menopause Society Report (May 2016) revealed that half of women who suffer menopausal symptoms report that they are too embarrassed to even seek help. They believe they have to ‘put up’ with it, yet on average they will experience at least seven of these symptoms.

A.Vogel, the traditional herbal medicine company launched a ‘Menopause Hub’ over 3 years ago and over 20,000 questions have been asked over the years by women asking for help.  A range of questions from ‘when will it end’ and ‘can I still get pregnant’ are asked and despite the wealth of information now on hand, women are still in need of advice and reassurance. 

No matter what stage, whether approaching the perimenopause or going through the menopause, there are things one can do to help with the symptoms. 

Having your own menopause plan is key to helping women take control and A.Vogel, with their team of menopause experts, have created the 7 Days To A Better Menopause Plan which is free here. By the end of the week, an increased knowledge and an abundance of practical steps that one can incorporate into daily life will help provide menopause support. 

Day 1 – Understanding your menopause

Here you will learn what you need to know about each stage of the menopause in order to understand and manage your symptoms. Many women find the whole process less intimidating when they know exactly what is going on and why.

Day 2 – The importance of water

How can something so simple make such a difference? Learn how much water you need to drink and why it can help ease symptoms. Many women reveal that they are amazed to discover how different they feel after improving their water intake such as drinking water before they go to sleep which helps with night sweats.

You might expect your skin to look better when you drink more water, or the bags under your eyes to improve, but you’ll be delighted to discover that night sweats, cystitis and palpitations are just some of the less obvious problems that can improve with better hydration.

Day 3 – Your menopause diet

Why the right foods can make a big difference so eating more phyto-oestrogenic foods such as broccoli, oats and soya can help. Reducing your intake of tea, coffee, fizzy drinks and high sugar and refined carbohydrates will also help.

The hormonal changes in the approach to the menopause and during the menopause can cause your nutritional needs go sky high! Learn how to recognise what your body needs and the best ways to provide it.

Woman sleeping

Day 4 – How to get a good night’s sleep

Hit snooze: Sleep is so important during menopause. It may seem like an impossible goal to achieve a better sleeping pattern but helping digestion, making dietary changes and spending more time relaxing and using calming teas may help. Relaxation can reduce menopause symptoms, as well as promote better sleep so make time for yourself each evening.

Dr Dick Middleton, Chair of the British Herbal Medicine Association says: “The herbs valerian and hops when used together are particularly effective and using hops has the added advantage that there is evidence that it can also help to reduce hot flushes as well because it has weak oestrogenic properties.”

Day 5 – How to boost your energy 

A look at what causes fatigue and how to fight it is important. The hormonal shifts your body is going through put huge energy demands on you.  

Although a great deal of energy is required by your body for dealing with the menopausal changes, deficiencies in certain vitamins and minerals will undermine your energy dramatically, so supplementing your diet may help. 

Day 6 – Exercise and weight control

Many women find that although they haven’t changed their diet or exercise regimes, their weight balance has changed. It may not be as easy to get or keep the weight off as previously, which can be disconcerting and challenge your sense of self. If you don’t exercise regularly, walking is a great way to ease yourself into a routine. Walk for 20 minutes every other night or get a mini trampoline and you can even bounce in front of the TV with some mini weights using them gently while you watch your favourite shows.

Day 7 – It’s good to talk!

Talk to those around you but if you find this difficult, even writing your problems down in a journal can help release your feelings. Change things in your surroundings, the brain can easily form repetitive patterns making it hard to change your emotions, so try doing something new when you feel low and you might surprise yourself and others. They do call it the change after all.

Visit A.Vogel for more information.

Last modified: June 10, 2021

Written by 10:16 am Women's Health