How to Survive the Menopause – Part 2: Practical Tips
So how can you survive the menopause? The following list of remedies will support you during this frustrating time and lead you to a healthier, happier lifestyle:
The first step is speaking to your GP about your options for hormone management, such as a short course of HRT (Hormone Replacement Therapy) to ease yourself through the hormonal transition, though do research this first and if you are unsure of side effects, then maybe a more holistic option would be right for you.
There are lots of private hormone specialists out there too, such as the Marion Gluck Clinic in London, if you are willing to spend a little more on a course of therapy.
Keep cool with a cooling mist spray, which you can buy, or make yourself at home by putting your water spray bottle in the fridge, maybe adding in a calming scent such as Chamomile or Lavender for extra relaxation.
Staying well hydrated. Ice based smoothies and fruit drinks are a great healthy way to stay cool and well nourished, also replenishing the vitamins you lose during menopause such as Vitamin A, C, E and B6.
Use an ice pack for instant relief around the neck area/pulse points, to cool your body down. There are also some wonderful wearable cold packs available online such as the ‘My Cold Front’ pads.
Wearing loose clothing made from natural fibres for better airflow to the skin, or ‘wick away’ pyjamas to help get rid of the perspiration. Bamboo fabric is becoming ever more popular as it is also often responsibly sourced too!
Wear open shoes to allow your feet to stay cool, therefore lowering your overall body temperature – the perfect excuse for a bit of shoe shopping!
Folic Acid – This has in some cases been known to reduce hot flushes. Folic acid can be taken in supplement form and is also found in high concentrations in certain foods such as sweet corn, legumes, whole grains and leafy greens.
Freeze the sheets – Literally, by putting your bed sheets in the freezer for about an hour or so before you sleep, they will be perfect temperature for you to climb into bed – but don’t forget to put them in a plastic bag first or they may get damp!
Alternative therapies – Activities such as Yoga or Acupuncture can encourage you to relax and promote good health, therefore reducing your stress levels, and as a result, reducing hot flushes.
Eating a healthy diet – avoid spicy foods as these can exacerbate symptoms. Try eating more foods that contain anti oxidants such as green leaves, blueberries, nuts, seeds, oily fish, coconut oil and pulses, which promote healthy skin, hair and nails and overall wellness.
You should also try to avoid too much alcohol and caffeine as these can also induce hot flushes and keep you awake at night.
Aloe Vera – a natural antibacterial, soothing and cooling ingredient can help to relieve dry, itchy, hot skin such as after exposure to the sun (Aloe Vera can be found in Stratum C’s Menopause Skin Calming Toner along with lots of natural extracts, Hyaluronic Acid for moisture and CoQ10 for intense anti oxidant protection).
There are also lots of essential oils that can be applied to the skin (scents can improve your mood, or are great for use in a relaxing massage) and can also be included into some tasty recipes that are said to have various benefits for menopause relief, such as:
- Basil Oil (Ocimum basillicum) – Lack of concentration, fatigue, lethargy
- Chamomile Roman (Anthemis Nobilis) – Aches and pains, insomnia, headaches, skin problems
- Clary Sage (Salvia sclarea) – hot flushes, sweating, insomnia
- Cypress (Cupressus sempervirens) – Fluid retention, hot flushes, sweating, irritability
- Peppermint (Mentha piperita) – Hot flushes, sweating, headaches and fatigue
- Rose Hip Seed (Rosa Rubiginosa) – Has moisturising and anti ageing properties and contains a natural source of Vitamins A and E, and is a great make up remover (used in Stratum C Gentle Cleanser)
- Apricot Kernel (Prunus Armeniaca) – Enriched with vitamins A, C and E which nourish skin and provides excellent antioxidant properties
- Jojoba – is the closest oil consistency to that of human sebum and is ideal for regaining a balance in moisture to any skin type (found in Stratum C Protect Cream, as is Apricot Kernel Oil)
Aimee Blackmore Stratum C
Part 1 of How to Survive the Menopause – What to Expect.