What can I do about hot flushes during the menopause?
Hot flushes, cramps, night sweats and mood swings are some of the symptoms of the menopause that cause the most disturbance to individuals' normal lives. The good news is that these symptoms are only this severe during the menopause and will subside or stop completely once you reach the other side. Other symptoms such as weight gain, muscle and bone density loss will last forever unless something is done about them. With average life expectancy for women at around 83 years old it is clear that there is a lot of life to be lived post menopause. The transition lasts on average 7 years, however, can be as long as 14 years. Unfortunately there isn't too much you can do to physically prevent the hot flushes from happening. However, here are some ways of coping with them…
Hint 1
Wear easy to remove layers. This way when you feel a surge coming along you can remove layers to accommodate the increase in temperature.
Hint 2
At night sleep on a towel. This way when you sweat you sweat into the towel and not the sheets, once sweating has stopped remove the towel. This will help you avoid getting really cold once the sweating stops and cools.
What else can I be doing to help with menopause symptoms?
Although there are many symptoms that we cannot control, there are some symptoms that we can. Weight gain, muscle loss and bone density loss are all things we can do something about. To help prevent weight gain it is important to consume lots of protein and fibre. Eating more of these nutrients is good for gut health, helps keep you fuller for longer and helps maintain muscle mass. To prevent loss in muscle mass and bone density aim to perform at least 3 sessions of strength training every week. Ensure that you are progressing consistently by following a strength programme that varies the weight, reps and sets so that you are continuously challenged across all muscle fibre types and muscle groups.
Doing all of this will help slow down the natural decline that is taking place allowing you to both combat some of the negative side effects of the menopause and feel more youthful going forwards. Doing group exercise with similar aged people is a great way to stay committed to your training and experience the benefits of social support. You’ll create friendships and learn from others who have been in your position. Read more about the benefits of social support in our blog here; https://www.pocketcoach.online/post/how-social-support-can-impact-your-weight-loss-success
Thanks for reading!! Speak next week,
Liam