![]() Pelvic-floor health issues often come to the fore during the perimenopause and menopause, says consultant obstetrician and gynaecologist Dr Hugh O’Connor, who is based at the Coombe Hospital and St James’s Hospital. Some women also find the pressure relief offered by weighted blankets works to improve their sleep, while keeping the bedroom cool aided by a fan may also help. ![]() “Again I return to the root cause, which is hormone imbalance – when you replace with HRT, many symptoms improve,” says Casey. A number of factors may be to blame for this hot sweats can be drenching and wake women, while the anxiety that often plagues women during menopause can be another recipe for restless nights. “This can be so debilitating for women as often they have busy homes and work,” says Casey. Plenty of sleep, you say? Unfortunately, insomnia can be a major symptom of menopause for many women. “Also, schedule an hour a day to do something just for you that is fun and enjoyable.” Dreaming of sleep? “Take breaks from demanding tasks every 60 minutes and keep a list of easy-to-do tasks so that you can feel productive on days when the fog is bad,” she says. Neuroscientist and author of Beating Brain Fog Sabina Brennan advises avoiding multitasking and undertaking a declutter of “everything – your house, your desk, your laptop and your brain”. “It’s not just a man’s hormone and can be very helpful with brain function during menopause.” ![]() “Testosterone can also be helpful,” she adds. “It affects their job, as completing tasks takes longer, and they question their judgment as they feel less on the ball.” Again she extols the benefits of good exercise and plenty of sleep and also the introduction of HRT, both oestrogen and progesterone. Brain fogīrain fog is a huge problem for women during the years of perimenopause – Casey says some even think they are developing dementia. If you are in doubt, a skincare professional will be able to offer guidance. For loss of firmness and uneven tone and texture, look to skincare ingredients like vitamin C, peptides and retinoids,” she says. “To help combat dryness try products with glycerine, ceramides and niacinamide to actively moisturise for deep comfort. Now is the time to do a skincare audit, she advises. “Disruption to all hormones, particularly oestrogen during menopause and perimenopause can affect skin in many ways – increased dryness, itchy skin, increased oil/sebum, breakouts, sensitivity, loss of firmness, and texture differences, to name but a few,” says Malone. ![]() Neuroscientist and author Sabina Brennan advises avoiding multitasking and undertaking a declutter of ‘everything – your house, your desk, your laptop and your brain’ “It contains ingredients to support every system in a woman’s body that is impacted by menopause, from bones to hormonal activity,” explains Dr Fiona Barry, PhD, a member MenoActive formulation team. “The two vitamin supplements I do encourage are vitamin D – in combination with calcium to help reduce risk of osteoporosis – and also magnesium, which can be helpful for sleep and, again, bone and muscle strength.”įor those seeking specific dietary support, Meno Active is an expertly formulated vitamin-and-mineral supplement containing the herb ashwagandha as one of its 31 active ingredients. “I really encourage a good diet, especially the Mediterranean diet, to have the rainbow on their plate – most vitamins we need will be available in our food,” says GP and menopause specialist Dr Helen Casey of the Grange Clinic in Donaghmede, Dublin. It’s probably no surprise that ‘you are what you eat’ really comes into play during this time of hormonal upheaval. The good news is that help is available, in the form of medication such as hormone replacement therapy (HRT) and simple but sound advice on how to cope with many of the disruptive symptoms. For some women, the severity of symptoms will have a serious impact on daily life. Going through the menopausal transition – something that can last several years – can be tough, physically and mentally.
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