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  • Recognising Perimenopause

    Perimenopause can be a confusing and often overwhelming time for many people, as the symptoms can vary so much, fluctuate over time and mimic many other conditions.

    Every Person’s Experience is Unique

    It’s important to remember that no two experiences of perimenopause are the same. Some people don’t notice much in the way of symptoms at all, while others may experience severe physical and emotional changes. Some might feel relieved when their periods stop, while others may mourn this ending of their menstrual cycles. It can be an isolating time, as friends may go through it at a different time and in a different way.

    Common Symptoms of Perimenopause

    Here are some of the most common signs to be aware of:

    • Changes in Your Cycle: You might notice your periods becoming heavier or lighter, longer or shorter, more frequent or erratic.
    • Worsening PMS
    • Mental Health Effects: Anxiety, depression, low self-esteem, and irritability are unfortunately all very common. 
    • Cognitive Effects: Brain fog and altered concentration can be especially challenging at work.
    • Fatigue and low energy
    • Sleep Disturbances
    • Hot Flushes and Night Sweats
    • Vaginal Dryness and Changes in Bladder Function

    Less Commonly Known Symptoms

    While some symptoms are widely recognized, others can be more subtle and can catch us out:

    • Dizziness and Palpitations
    • Joint Pain
    • Central Weight Gain
    • Headaches 
    • Bloating
    • Hair, Skin, and Nail Changes

    Symptoms Can Fluctuate

    It’s common for perimenopausal symptoms to fluctuate over time. One day you might feel fine, while the next day a symptom may flare up. If you’re experiencing anxiety or low mood, let your healthcare professional know if the symptoms seem intermittent. This fluctuation in mood is often a hallmark of perimenopause. Although the low mood associated with perimenopause can be just as severe as clinical depression, it can also come and go, offering valuable clues to the underlying cause of your symptoms.

    Track Your Menstrual Cycle

    Keeping track of changes in your menstrual cycle, if you have one, can provide valuable insights into your experience. Even subtle changes, like a cycle shortening from 28 days to 27 days or a period lasting one day longer than usual, can be telling. Tracking these changes over several months can help both you and your healthcare professional understand where you are in the process. If you can, look back at your cycle from a year ago to see if there are noticeable patterns.

    You can go old school and use a diary, or ticksheet, or one of the numerous apps now available. I would say though, that some of us can become more anxious by focusing on all that is not going so well. We have enough of a negativity bias as is, so tracking is not for everyone.

    Be Open About Your Symptoms

    If you suspect that your symptoms are related to perimenopause, it’s okay to let your healthcare professional know. While many signs point to hormonal changes, other underlying conditions might also need to be considered. For example, if you’re experiencing widespread joint pain, your healthcare professional may need to assess whether arthritis is a possibility in addition to menopause. However, if you’ve linked your joint pain to other symptoms like changes in your menstrual cycle or vaginal dryness, this could be a strong indicator that perimenopause is at play.

    Online Consultations

    In today’s digital age, online consults can be a great tool for sharing your symptoms with your healthcare professional. With the ability to explain your experiences in your own time, they allow you to provide a comprehensive picture of your symptoms. They also give you the opportunity to mention minor symptoms that might otherwise go unreported but that could contribute to the overall diagnosis. Symptoms such as vaginal dryness, low libido, urinary incontinence, or intrusive thoughts can sometimes be difficult to discuss in person, writing them down might make it easier for you to share.

    The Role of Healthcare Professionals

    Many symptoms of perimenopause can have numerous causes. A person experiencing symptoms like dizziness and palpitations may not immediately connect them to perimenopause, and healthcare professionals must rule out serious conditions, such as heart arrhythmias, whilst also considering menopause as a potential cause.

    There is sometimes not enough understanding of the role hormones play, and this is partly due to the biases women face in healthcare. The male body is the default normal body, and the male experience of illness is the one that we learn about at medical school. I started at medical school in 1994. It was only the year before I started, 1993, that it was mandated that women had to be included as participants in research; before that, they were usually excluded as the variability of women’s results complicated everything. So my learning, and a whole generation of clinicians like me, was based on the male experience. This has had significant impacts on women’s health outcomes and research into women’s health. We understand now that women respond differently to drugs and present differently with illnesses, and hormones play a really big role in everything!

    And although at medical school I did learn about menopause, I didn’t learn about perimenopause. I learned about menopause affecting women in their 50s whose periods had stopped, not understanding it could affect us much earlier. So, clinicians are on the back foot a bit when it comes to understanding perimenopause. But the situation is improving..

    Know Your Options

    Menopause resources

    When discussing perimenopause with your healthcare professional, it’s helpful to know what you’re looking for. Are you seeking to understand your symptoms better? Are you interested in exploring lifestyle changes, trying hormone replacement therapy (HRT), or considering non-hormonal treatments? There’s a wealth of information available through books, podcasts, and websites, though it can feel overwhelming. I’ve shared some of my favourite resources on my website, and I’d love to hear about yours, too!

    Conclusion

    Navigating perimenopause can be challenging, but by staying informed, tracking your symptoms, and working closely with your healthcare professional, you can find the support and solutions that work best for you. Whether you’re exploring lifestyle changes, treatments, or simply seeking understanding, you’re not alone in this journey.

    Here at Rethink, my approach is simple – to support you with what you need to thrive at menopause.

    Contact me today to find out more.

  • Understanding PMS and PMDD

    If you feel like a completely different person before and after your period, you might be experiencing PMS (Premenstrual Syndrome) or PMDD (Premenstrual Dysphoric Disorder). This blog post aims to explain PMS and PMDD, the symptoms and their impact, and the treatment options available to help you take control.

    What Is PMS and PMDD?

    PMS is a spectrum of physical, behavioural, and psychological symptoms which regularly recur in the luteal phase of each menstrual cycle (the two weeks leading up to your period) and which resolve or significantly improve by the end of your period. Over 150 symptoms have been recorded:

    • Psychological symptoms, such as low mood, anxiety, mood swings, irritability, feeling out of control, poor concentration, change in libido, and food cravings.
    • Physical symptoms, such as breast tenderness, headaches, bloating, acne, backache, weight gain, and gut disturbance.
    • Behavioural symptoms, such as reduced visio-spatial and cognitive ability, aggression, and clumsiness.

    PMDD is a severe form of PMS. Symptoms can be so severe that they affect your work, relationships, and overall quality of life. In fact, PMDD can make you feel like you’re not in control of your emotions and body each and every month.

    PMDD is officially defined as having at least five of the following 11 symptoms, with at least one of them being mood-related:

    • Mood swings or feeling suddenly sad
    • Irritability, anger, or increased interpersonal conflicts
    • Depressed mood, feelings of hopelessness, worthlessness, or guilt
    • Anxiety, tension, or feeling on edge
    • Decreased interest in usual activities (e.g., work, friends, hobbies)
    • Difficulty concentrating (often referred to as “brain fog”)
    • Fatigue or low energy
    • Changes in appetite or food cravings
    • Sleeping too much or struggling with insomnia
    • Feeling overwhelmed or out of control
    • Physical symptoms, such as joint pain, bloating, or breast tenderness

    The impact of PMDD can be life-changing and life-threatening, with over 70% of those with PMDD experiencing suicidal thoughts every month.

    How Common is PMS and PMDD?

    PMS and PMDD are common, with up to 30% of women experiencing moderate to severe PMS and 5% to 8% of women experiencing PMDD. Unfortunately, many women are not diagnosed or misdiagnosed with conditions like bipolar disorder or depression. 

    Why Does PMS and PMDD Happen?

    The cause of PMS and PMDD is not fully understood, but there are a few key contributors:

    • Hormonal Fluctuations: Oestrogen and progesterone affect neurotransmitters like serotonin and GABA. Some women are more sensitive to these hormonal changes, and that’s perhaps why those with PMS and PMDD may also experience postnatal depression and mood changes at perimenopause.
    • Genetics: Studies suggest that women with a specific variation in the ESR1 gene may be more likely to develop PMDD.

    How Do You Know if You Have PMS or PMDD?

    The best way to understand if you may have PMS or PMDD is to track your symptoms with a symptom diary. Note how you feel during each phase of your menstrual cycle and whether the symptoms are affecting your life. In particular, look for a pattern of symptoms that starts after ovulation and ends when your period starts.

    How Can You Manage PMS and PMDD?

    If you suspect that you’re experiencing PMS or PMDD, don’t suffer in silence. There are several treatment options available to help you. Here are some of the most common approaches:

    1. Lifestyle Changes

    Lifestyle changes can have a big impact on symptoms. Here are some things to consider:

    • Sleep: Sleep hygiene measures like morning daylight and a consistent routine.
    • Nutrition: A whole food plant-based diet that is rich in fibre has been associated with fewer PMS symptoms, and may help with PMDD too. Studies suggest that blood calcium and Vitamin D levels are lower in women with PMS and that supplements may help.
    • Movement: Regular physical activity can improve mood, and help manage physical symptoms like bloating and joint pain.
    • Rest: Downtime and stress management are vital.
    • Connection: It’s important to have a support system in place. PMS and PMDD not only affect the woman experiencing it but also those around her. Partners, friends, and colleagues may need help to better understand what you’re going through. Consider seeking out PMDD support groups, either online or in-person, where you can share experiences and tips with others who understand what you’re facing.

    2. Psychological Treatments

    • CBT (Cognitive Behavioral Therapy): This type of therapy has been shown to be helpful and offers benefits into the long-term.
    • SSRIs (Selective Serotonin Reuptake Inhibitors): SSRIs, often prescribed for depression, can also be effective for PMS and PMDD. They may be used continuously or just during the luteal phase (the two weeks before your period). SSRIs can show improvements in symptoms in just a few days.

    3. Cycle suppression with Hormonal Treatments

    • Contraception: A combined oral contraceptive (COC) pill will pause your natural cycle and stop the hormonal fluctuations that trigger symptoms. Some people with PMS and PMDD, particularly those with ADHD, find that progesterone in pills may worsen their mood. There are some newer pills that are much less likely to have this effect.
    • Hormone Replacement Therapy (HRT): For women who are perimenopausal, high-dose transdermal oestrogen combined with progesterone can help suppress the cycle and alleviate symptoms. 

    4. Complementary Therapies

    Some women find relief from symptoms through complementary treatments:

    • Agnus Castus (Chasteberry): This herbal remedy is one of the most researched for PMS and PMDD, though it’s important to find standardized preparations.
    • Magnesium and Vitamin B6: These may offer some benefits for managing symptoms.
    • St. John’s Wort: Though limited in evidence, some women report improvement in mood and cognitive symptoms, but note it can interact with other medications including contraception and HRT.
    • Red clover: This phyto-oestrogen (plant based oestrogen) has some evidence of benefit.

    Final Thoughts

    If you’re living with PMS or PMDD, know that you’re not alone, and help is available. From lifestyle changes to medication and psychological support, there are multiple ways to manage the symptoms. With the right support and care, you can regain control and improve your well-being. Here at Rethink, I offer advice regarding lifestyle and hormonal treatments in supporting PMS and PMDD.

    Resources for more information

  • Endometriosis: Recognising, Diagnosing, and Managing Symptoms

    As common as asthma, endometriosis affects approximately 10% of people from puberty to menopause. However, it can remain undiagnosed for years, with an average time of 8 years between the onset of symptoms and a formal diagnosis.

    What is Endometriosis?

    Endometriosis occurs when tissue similar to the lining of the womb (the endometrium) grows outside the womb. This tissue can be found on various organs and structures within the pelvis, such as the ovaries, the bowel, and the bladder. In rare cases, it may also be found outside the pelvis, including inside the bowel, and on the lungs. These areas react in the same way as the endometrial tissue inside the womb — thickening, breaking down, and bleeding during each menstrual cycle. However, since this blood has nowhere to go, it can lead to inflammation, scarring, and significant pain.

    Symptoms and Diagnosis

    The symptoms of endometriosis can vary greatly, with some individuals experiencing only mild discomfort and others severe and debilitating pain. The symptoms typically follow a cyclical pattern and worsen around menstruation. Common symptoms include:

    • Pelvic Pain: often worst during menstruation, can radiate to the back or legs
    • Painful Periods
    • Pain During or After Sex
    • Painful Bowel Movements
    • Painful Urination and sometimes blood in the urine
    • Heavy Menstrual Bleeding
    • Difficulties conceiving.

    Other symptoms may include fatigue, anxiety, depression, and feelings of isolation, particularly when symptoms are not taken seriously by others. Unfortunately, all too often symptoms like painful periods are normalised, dismissed, and not recognised. Prior to receiving a diagnosis of endometriosis, due to their symptoms: 

    • 58% of individuals visited the GP 10 times or more
    • 21% of individuals visited doctors in hospital 10 times or more 

    The Impact on Daily Life

    Endometriosis can impact many areas of life beyond physical health. Studies show that 95% of people with endometriosis report that their condition negatively affects their overall well-being. The economic burden of endometriosis is substantial too:

    • 42% of people say they miss school or work due to symptoms.
    • 35% of people report a reduction in income because of endometriosis-related absence.

    Diagnosis of Endometriosis

    Diagnosing endometriosis can be a challenge because there can be many other reasons for the symptoms, blood tests are generally not helpful, and scans may appear normal. Laparoscopy (keyhole surgery) is the gold standard for diagnosing endometriosis. The cause of endometriosis is not known. There are lots of theories, and we know those with a first-degree relative with endometriosis have a 7-10 fold increased risk of developing the condition themselves.

    Treatment Options

    While there is no cure for endometriosis, there are various treatments available to help manage symptoms:

    • Pain Management
    • Lifestyle Adjustments: Nutrition, movement, stress management, and sleep support are always key foundations to look at. Physiotherapy and vulval care can also be supportive in managing symptoms.
    • Psychological support can be invaluable
    • Hormonal Treatments: hormonal contraception like pills, injections, implants, and coils can often effectively manage symptoms, and be prescribed by your GP surgery. Other injectable hormone treatments are available through gynaecology specialist teams.
    • Fertility Treatment: For those wishing to conceive, early referral to fertility specialists is advised. 
    • Surgical Treatment: In some cases, surgery is recommended. 

    Resources and Support

    If you are living with endometriosis, or suspect you may be, do seek help from specialists and support groups. Here are some useful resources:

    Remember, if you’re struggling with endometriosis, you’re not alone. There are treatments available, and with the right care, it’s possible to manage the symptoms and improve your quality of life. Here at Rethink, I offer advice regarding lifestyle and hormonal treatments in supporting endometriosis.

  • Understanding your hormones: A Deep Dive

    Following on from last month’s blog about the menstrual cycle, let’s take a deeper look at hormones—how they impact our health and why understanding them is crucial, especially when we are navigating hormonal transitions like menopause.

    I want to start by acknowledging that not all women were assigned female at birth and that some trans men and non-binary people will also experience these hormonal effects.

    The Gender Health Gap: Why We Need to Talk About Hormones

    Women in the UK live longer than men, but we also spend a significantly greater proportion of our lives in ill health and disability. This disparity is partly due to the lack of focus on hormones and the underrepresentation of women in clinical trials. For years, the male body has been the “default” in healthcare, and the male experience of illness is what we typically learn about in medical school.

    When I began medical school in 1994, it had only been a year since it was mandated that women must be included in clinical research. Before that, they were usually excluded as the variability of women’s results was deemed too complicated everything. So my learning, and a whole generation of clinicians like me, was based on the male experience. This has had significant impacts on women’s health outcomes. We understand now that women respond differently to drugs, and present differently with illnesses, and hormones play a really big role in everything!

    The Significance of Hormonal Transitions

    Hormonal transitions are some of the most significant periods in a woman’s life. Puberty, the postnatal period, and perimenopause each bring dramatic shifts, both physically and emotionally.

    Some of us, for example if we have PMS or PMDD, are particularly sensitive to fluctuations in hormone levels across the menstrual cycle and may experience much worse symptoms at hormonal transition times.

    We know trauma impacts our hormonal experience too, and for example, if we have experienced childhood trauma we are more likely to experience depression at menopause.

    Additionally, the diagnosis of neurodiversity in women peaks during puberty and perimenopause, times of hormonal transitions. Understanding hormones and what happens at these transitions is key to understanding why women’s experiences of health can be so different from men’s.

    What Are Hormones?

    Hormones are chemical messengers that have many different roles and functions. For this blog, let’s focus on three key sex hormones: oestrogen, progesterone, and testosterone. These hormones affect everything from mood and energy to metabolism and reproductive health, yet many of us don’t fully understand what they do and how they work. Let’s break it down:

    Oestrogen

    Oestrogen, described by Maisie Hill as the “Beyoncé” of hormones, is the hormone that makes us feel unstoppable. When we’re in an oestrogen-dominant phase, we’re typically more confident, talkative, and sociable. If we think about this through the reproductive lens, basically oestrogen helps us find a partner. 

    And although we probably all know about its role in puberty and reproduction, there’s so much more. Oestrogen receptors are present throughout our body, which is why it affects so many aspects of our health:

    • Bone and Muscle Health: Oestrogen helps build and repair tissues, including muscle and bone. It keeps our joints supple too.
    • Sleep and Mental Health: Oestrogen stimulates serotonin (the feel-good neurotransmitter), improves mood, and blocks cortisol (the stress hormone). It regulates sleep and many of us will have had worse sleep with our period when oestrogen levels are lower.
    • Metabolism and Cardiovascular Health: Oestrogen helps our metabolism and reduces inflammation. It has great metabolic effects on glucose, lipids, and blood vessels and we’re really protected from cardiovascular disease by oestrogen. Oestrogen regulates nitric oxide, which is a vasodilator. This effect is one of the reasons migraines are more common in women when they have less oestrogen.
    • Body Temperature: Oestrogen helps regulate body temperature, which is why many women experience hot flushes and night sweats at menopause.
    • Gut Health and Allergies: Oestrogen helps the gut microbiome and maintains bowel function. Often in a menstrual cycle, we notice diarrhoea with our period when oestrogen levels are lower. It regulates our appetite, and food cravings are common when oestrogen levels are lower with your period. Oestrogen has an anti-inflammatory effect. It stimulates histamine release, which can affect allergies.
    • Genito-urinary Health: Oestrogen increases libido, lubricates the vulvovaginal tissues and helps the vaginal microbiome. The most common time for thrush is just before our period when oestrogen levels are lower. Oestrogen also improves bladder function and reduces urinary infections.
    • Skin and Hair: Oestrogen reduces moisture loss from our skin and produces melanin. It stimulates hair and nail growth.

    So all in all, it’s pretty amazing, and no wonder we notice the effects of the levels falling, whether that’s with our period each month, or at menopause.

    Progesterone

    Then progesterone, well it’s quite different. So when we ovulate, the remains of the follicle in the ovary form the corpus luteum, which produces progesterone. From that reproductive lens progesterone is there to nourish us and support a pregnancy. progesterone slows everything down, we want to rest and eat. In the second half of our cycle, the progesterone dominant luteal phase we may be more introspective, craving a hot bath and an early night! 

    Calming for most of us, it helps us sleep. I say most because around 10% of women have quite a different experience with progesterone and find it has the opposite effects.

    Progesterone also supports bone health, and the uterus lining. So if at perimenopause we don’t ovulate we will have less progesterone, our cycle will extend and we may experience spotting before our period, and then our period when it comes will be heavier and longer. In terms of mood unfortunately our bodies try to compensate for less progesterone by increasing cortisol and adrenaline, so there’s a double whammy of losing the calming effects of progesterone and gaining more cortisol.

    Testosterone

    Testosterone is described by Maisie Hill as the Serena Williams of our hormones. Produced by the ovaries and adrenal glands, testosterone contributes to feelings of ambition, competitiveness, and physical vitality. Testosterone levels naturally decline from our 30s. The effects of a lower testosterone are much more pronounced in early menopause and after removal of the ovaries.

    Thanks to Davina testosterone is known for its effect on libido, but the other effects are still being debated. Women who use testosterone as part of HRT often report improved mood, energy, strength, memory, and vaginal health. However, studies on testosterone’s broader effects in women are still very limited, and more research is needed to confirm its full benefits.

    The Problem with Hormone Testing

    Many women seek blood tests to understand their hormonal balance, but these tests provide limited insight. Hormone levels fluctuate throughout the day and the month, and a single test doesn’t capture your average levels over time. Tracking your menstrual cycle can offer a more accurate picture of how your hormones are performing. Your menstrual cycle is a vital sign—its length, regularity, and any changes can indicate shifts in your hormonal health.

    Conclusion

    Understanding your hormones is key to navigating health and wellness throughout the different stages of life. From puberty to menopause, hormonal changes influence everything from your mood to your metabolism. By learning more about how your hormones work, you can take control of your health and make informed choices that support your well-being. Here at Rethink I can support you with all queries hormone related, find out more at rethinkmenopause.com/services/.

    Resources for more information

  • Understanding the Menstrual Cycle

    There are many questions and misconceptions about the menstrual cycle. From period pain to hormone fluctuations, it’s crucial to understand what’s normal and what might be worth discussing with a healthcare professional. In this post, we’ll explore key aspects of menstrual health, including cycle length, pain, heavy menstrual bleeding, and much more.

    What is Menstrual Health?

    On average you’ll have around 450 periods in your lifetime. One person’s experience of menstruation is their only experience. We don’t know what someone else’s normal is, we don’t know if our experiences are normal. To be able to identify if something’s wrong, we need to start with an understanding of what’s normal. I’m going to try and help you make sense of the menstrual cycle, for you and your friends/daughters/colleagues.

    So, let’s begin with the basics: What is a “normal” menstrual cycle?

    What is a Normal Menstrual Cycle?

    It’s important to know that only about 10% of people have a 28-day cycle. A normal cycle can range from 24 to 38 days, with most people experiencing periods lasting between 4 and 7 days.

    Irregular periods are common, especially during times of hormonal transition, such as puberty and perimenopause. Irregular periods can also occur with changes in weight, stress levels, or underlying health conditions like PCOS (Polycystic Ovarian Syndrome) and RED-S (Relative Energy Deficiency in Sport).

    What are the Different Stages of the Cycle?

    The menstrual cycle is divided into different phases. Here’s a quick breakdown:

    The first day of your period marks the start of the follicular phase, which is more oestrogen dominant. This phase lasts until ovulation.

    Ovulation occurs on day 14 in a 28-day cycle. Testosterone surges just before ovulation, so our libido peaks just as we are most fertile, and then from ovulation oestrogen and testosterone fall.

    After ovulation, is the more progesterone dominant luteal phase. Progesterone peaks 7 days before our next period and then in the few days before our next period, we may experience PMS symptoms as our hormone levels fall. In our language, we talk about PMS as when we are hormonal, but actually, it’s related to hormone levels falling.

    Should You Expect Some Period Pain?

    In terms of period pain, we have hormone-like substances called prostaglandins in the womb, and these trigger the period through contractions of the womb. They also regulate how much blood we lose. It’s the prostaglandin effects that can lead to cramps, aswell as other effects like looser stools.

    Pain that interferes with our daily activities though is not expected, we shouldn’t be feinting with our periods, or having to take time off work or college. Pain that affects us like this may indicate a medical condition like endometriosis, where cells similar to the ones in the lining of the womb grow elsewhere in the body.

    How Do You Know if Your Bleeds Are Heavy?

    A typical period involves a blood loss of around 5 to 80 mls. If you’re losing more than that, it’s considered heavy menstrual bleeding. This can mean needing to change period products after 1-2 hours, needing to double up on period products, flooding through clothes or experiencing a bleed lasting longer than 8 days.

    Heavy bleeding can be due to fibroids, polyps, or adenomyosis. It’s also common during perimenopause. Heavy menstrual bleeding commonly leads to anaemia and can affect your quality of life, energy levels and cognition.

    Does Everyone Get PMS?

    Around 90% of people who menstruate will experience some form of PMS (premenstrual syndrome). There are over 150 physical, emotional and behavioural symptoms ranging from breast tenderness to lack of co-ordination to bloating. For about 30% of people, PMS can be more severe. Additionally, PMDD (Premenstrual Dysphoric Disorder), a more severe form of PMS, affects 5-8% of people and can cause extremely distressing symptoms.

    How Does Hormonal Contraception Affect the Menstrual Cycle?

    Hormonal contraceptives, like pills, injections, or implants, essentially pause your menstrual cycle. The bleeding you experience on the pill isn’t technically a period; it’s a withdrawal bleed, induced by the hormone-free week of the pill. A hormonal coil (like a Mirena) may or may not stop ovulation and typically leads to lighter or absent periods. So with a pill we bleed but don’t cycle, and with a Mirena we cycle but don’t bleed.

    Why Track Your Cycle?

    Tracking your cycle can help you tune into your body and gain a better understanding of your unique cycle. By keeping track of symptoms over 2-3 months—using a diary or a tracking app—you can start to recognize physical and emotional shifts at different points in your cycle. The whole cycle and parts of the cycle, particularly the follicular phase, can vary in length and experience from cycle to cycle as well as over time. The luteal phase tends to be more consistent and typically lasts 14 days.

    After a few months of tracking you may have a sense of your typical experiences at each stage, and may be able to use this understanding to plan work, exercise and rest around it. It may not always be predictable, especially at perimenopause, and there will be some things you can’t change, but you’ll have more awareness and hopefully feel more in control.

    Should You Change Your Nutrition with Your Cycle?

    Hormones can influence appetite and metabolism. In the follicular phase, as oestrogen rises, many people experience a suppressed appetite. However, in the luteal phase, progesterone levels increase and appetite tends to rise, often leading to food cravings.

    Here’s how you can tailor your nutrition to support your cycle:

    • During your period, focus on a whole-food, plant-based diet rich in iron and vitamin C to optimize iron absorption. Fruits, veggies, pulses, nuts and seeds are excellent options. Many people will get gut symptoms with their period, so limiting foods that stimulate the gut like coffee, alcohol, fatty and spicy meals, can be helpful.
    • In the follicular phase, your metabolism speeds up, you need more calories and you are primed to access carbohydrates for fuel.
    • In the luteal phase, your body burns more fat for fuel. Fats like those in avocados, nuts, seeds, and olive oil, can support hormone production.
    • Omega 3 (oily fish, nuts and seeds); Magnesium (nuts and seeds, dark chocolate, pulses, banana, avocado, and leafy greens); and zinc (wholegrains, pulses, dairy, nuts and seeds) can be helpful for PMS symptoms. You may find it helpful to limit caffeine, alcohol and ultraprocessed foods to support PMS too.

    What About Exercise?

    In terms of movement, well hormones impact your body in so many ways – from metabolism, how well you tolerate heat, reaction time, breathing rates, muscle cell turnover, and more.

    When we think of how we may want to move with our period, there are no set rules. Some people will be low on energy and may prefer yoga, and low intensity workouts. Other people may have lots of energy and can really go for it at this time. Paula Radcliffe broke the world record for the marathon while she had menstrual cramps! When you exercise your body increases endorphins, which can help with period pain.

    In the follicular phase we tend to be motivated, and can adapt well to intense training. There is some evidence to say injuries are more common at this time though. More strength training in the follicular phase can lead to up to 15% more strength gains than spreading training evenly throughout the cycle.

    Often in the luteal phase, we may have less motivation. This can be a great time for slow and steady endurance-type activities such as yoga, although we can sometimes feel more clumsy or uncoordinated.

    In the pre-menstrual phase it can be good to build in some feel-good energy lifting and anxiety-relieving movement practices, perhaps a dance in the kitchen or a walk outside in nature.

    Is Sleep Affected by the Cycle?

    Yes, our sleep is affected by our hormones. Both oestrogen and progesterone can support restorative sleep. It varies with our menstrual cycle, typically being at its best just after ovulation in the middle of the cycle, and at its most disturbed at the end of the luteal phase just before and then during our period.

    Resources for Further Information

    If you want to dive deeper into menstrual health, here are some great resources:

    By understanding the menstrual cycle and tracking its patterns, we can better navigate the ups and downs of each phase, making informed choices for our health and well-being. Listen to your body and seek advice when something doesn’t feel right.

  • Connection

    Menopause is a time of change. It can feel like we don’t recognise ourselves. Cultivating our connections to ourselves, to others, and to the natural world can be an important part of self-care.

    Many people at menopause feel unseen, in their experience and the impact it has on their life. This can be especially true for those who don’t identify as mid-life white, middle-class, cisgender, heterosexual women, and also for those who are neurodiverse, who are carers, and many others.

    The symptoms many of us experience at perimenopause can particularly affect our close relationships and our feelings of intimacy and connection with our partner. We know rates of divorce for women peak between ages 45 and 55, and the main reasons cited for divorce are communication and lack of intimacy.

    In the workplace, research has shown that only a quarter of women who had been unable to go to work due to menopausal symptoms had felt able to tell their line manager about the real reason for their absence. It can be difficult to talk about, and of course, when we don’t feel able to talk about it we can feel more isolated in our experience.

    Loneliness has the same outcomes on our health as smoking 15 cigarettes per day. It affects our mental health and physical health, increasing the rates of conditions like heart disease and stroke. We need to take this seriously. So what can we do?

    “Listen to your body when it whispers so it doesn’t need to shout”

    Connecting to yourself

    Cultivating self-awareness, self-compassion, and self-acceptance is helpful, and journalling is a great practice to support this. When we’re busy and overwhelmed it’s hard to tune in to what our body is telling us. Mind-body practices like yoga can be really useful to support self-awareness. 

    connection - joy

    To cultivate self-compassion I often encourage people to think of what they would say to their best friend. We are often very self-critical, and much kinder to others.

    Spending time to understand and work towards acceptance of this new stage will be harder for some of us than others. Some of us will look forward to the end of periods and PMS. Others of us may need to work through some grief and some sadness before we can embrace the opportunities that the future holds, for the second spring as menopause is known in Japan. Support for this through counselling or coaching can be invaluable.

    Do you nourish yourself every day, spending time on things that bring you joy? Could you put yourself first, even if just for 5 minutes today, think about what you need and make it happen? Are there ways you could give back to your local community or volunteer for a charity close to your heart?

    Connecting to others

    Investing time in supportive relationships is key. Having a social network and being satisfied with this network is protective against loneliness. Could you make plans to meet up with someone who really understands you, someone you are at ease with?

    There can be lots of positives to working from home, but many find it socially isolating. The virtual online world can be incredibly convenient, but many of us find an in-person exercise class a very different experience from an online class. Doing something with others connects us. The power of community is evident through the successes of parkrun, book clubs, and choirs.

    So if we are working from home factoring in a daily walk, building in time for fun, and connecting with neighbours or friends can be helpful. If we work from home we aren’t commuting, many of us will make use of this time to keep up with the household chores, let’s prioritise social connections too.

    Mealtimes are another key opportunity for social connection, and research has shown that when we eat with others we are likely to make healthier choices and eat less.

    Connecting to the natural world

    connection - natural world

    Could you make some time to get outside today? To feel the cold air, listen to the birds, pause and tune in to your surroundings. A morning walk can not only help with your sleep and mental health, but can connect you to the changing seasons, and will encourage you to notice the natural world.

    Menopause support groups

    There are menopause support groups in workplaces and community centres all over the country, perhaps your local group could connect you to others who identify with a similar experience? Local to me is M power, held on the first Thursday of the month at the Greenway Centre in Bristol. Your workplace may host a menopause cafe where you can connect with others who have similar experiences. If not, perhaps you could start your own!

    Resources around connection

    Reflection.app journalling

    Insight Timer meditation and breathwork

    Lesley Waldron menopause coach

    Black Women in Menopause

    Queer menopause

    Surgical menopause

    Daisy Network (POI)

    Mothering and the Menopause

  • Contraception, is it still important in perimenopause?

    When can I stop using contraception?

    So not all of us will need contraception, but it’s important to remember that even long cycles over 50 days can be ovulatory, so we can still conceive at this time.

    The advice as to when we can stop using contraception, using age alone, might surprise you as being at age 55. Before age 55, if we are not using hormonal contraception we can stop contraception 1 year after our last period if this happens over the age of 50 and 2 years after our last period if this is before the age of 50. 

    If I’m using HRT do I still need to consider contraception?

    HRT itself is not contraceptive, unless we are using the hormonal coil for the progesterone component. Although there are similarities between hormonal contraception and HRT, the doses of hormones in HRT are much lower and do not suppress ovulation, so they do not provide reliable contraception.

    What options can be used alongside HRT?

    If your HRT regime doesn’t include the IUS (Mirena) your options include barrier methods, the IUD (copper coil), progesterone pills, and progesterone implants. The IUD usually lasts 10 years, but when fitted from the age of 40, it can be used for contraception until age 55. The progesterone injection, combined pill, combined patch, and combined ring are not usually advised from age 50.

    The hormonal coil

    hormonal coil Mirena

    The IUS (Mirena) usually lasts for 5 years, this has now been updated to 8 years, and when it is fitted from the age of 45 it can be used until age 55 unless it is also being used for HRT when it needs to be changed every 5 years. It reduces vaginal bleeding by around 60%, provides very reliable contraception, and can be used as the progestogen component of HRT. Oestrogen can then be added to the Mirena in the form of a tablet, gel, patch, or spray.

    Many people worry about how painful it will be to have a coil fitted. Like most things, it varies person to person. Researchers have asked women who have had a coil fitted, and without any painkillers most say the pain is mild-moderate and within 5 minutes at a low level. This has been my experience of fitting coils over the last 20 years or so, and having a few myself. If you are having a coil fitted and find you are having severe pain, you can of course ask for the procedure to stop. Pain relief is available too, including taking something at home beforehand like ibuprofen or paracetamol, and through local anaesthetic sprays at the GP surgery.

    What about the pill, can that help in the same way as HRT?

    Combined contraceptive pills can be a good option, especially if we are also in need of contraception. There are certain situations where combined pills are less suitable, such as for people over the age of 35 who are smoking as the risks outweigh the benefits. Combined contraceptive pills can also suit some people with an early menopause really well.

    Traditionally contraceptive pills have contained synthetic hormones, and some people find these types of hormones haven’t suited them so well. It’s great to see some newer contraceptive pills coming through, like Qlaira, Zoely and Drovelis, with other types of oestrogen.

    natural family planning

    There is also a newer progesterone only pill, Slynd, that can be used in an HRT regime as the progestogen component, and this can be helpful as another option if we haven’t got on with other commonly used progestogens.

    Natural family planning and “digital contraception”

    Much spoken about on social media, but not recommended in the perimenopause as menstrual cycles are less regular and changing, and these approaches rely on regular cycles.

    Resources for more information

    Decision aid – what’s right for me Contraception choices

    Contraceptive Methods

    The Lowdown

  • HRT, your questions answered

    HRT examples

    Should everyone take HRT?

    I’m a big fan of HRT, I’ve seen it transform people’s lives. I don’t however believe there is any drug or medical intervention that is always right for all of us. Saying that I strongly believe everyone should have access to accurate information to make their own informed choices. There has been a lot of misinformation about HRT over the years, and there are now types of HRT that are very similar to our natural hormones with a better safety profile, for example not increasing the risk of blood clots. I would strongly advise anyone with POI (menopause before the age of 40) to take HRT until the natural age of menopause, to protect their long-term health. I’m also a big advocate of local HRT, which is very low in dosage and can be used long-term by almost everyone to support the genito-urinary symptoms of menopause.

    With all the different types of HRT available, how do I pick which to use?

    Certain medical factors play a part in decision-making, so your clinician looks at your medical history, any medical conditions in your family, and any medications you already take. Personal preference is key too – some of us prefer the convenience of a daily tablet over applying a gel with a separate progestogen, some of us find an oestrogen patch easy to use alongside a hormonal coil, and some of us like the oestrogen spray. Local HRT can be added, or used alone, and some people find great benefit from adding in testosterone. We’re all different, so an individual approach is needed. Sometimes there’s some trial and error too, to get the right product that suits you, and at the right dosage to support your symptoms.

    Why do some people take it every day and not others?

    If we start HRT when we are still having periods, when we are perimenopausal, we initially use HRT in a cyclical pattern, to replicate the menstrual cycle. Oestrogen is used every day and progestogen usually for 2 weeks out of 4 to give a withdrawal bleed. Over time we can change to a continuous combined HRT where oestrogen and progestogen are used continually. If we go straight on to the bleed-free continuous HRT before our body is ready we tend to get lots of random bleeding. If our periods have stopped for a year or more when we begin HRT we can go straight onto the continuous combined bleed-free HRT.

    I’m 64, is it too late for me to consider HRT?

    If you are over 60 and have troublesome symptoms, HRT can still be beneficial. It is a good idea to start at a low dose and to go for a transdermal (through the skin) oestrogen, your clinician can advise you of the options that might suit you best. For the potential preventative benefits of HRT relating to the heart and blood vessels, research has shown there is a “window of opportunity” of starting HRT within 5-10 years of the onset of menopause, so if we start HRT after this it is to help our symptoms. 

    What are your thoughts on starting HRT earlier rather than later?

    There is much less research and evidence about starting HRT for early perimenopause, between the ages of 40 and 45. For POI (menopause before the age of 40) there is a lot of robust evidence to show the benefits far outweigh the risks, and when HRT is started before the age of 40 it would be strongly advised to continue until at least the typical age of menopause, 51.

    Starting at age 40-45 we presume is likely to be very safe, our background rates of medical conditions are lower, and we are likely to have more to gain regarding longer-term preventative benefits if we go through menopause earlier, but there is a gap in the research data here to know for sure.

    It has taken me a few years to sort out my HRT and manage my symptoms – when do I need to think about stopping it, or do I continue for life?

    HRT can take a while to stabilise, there’s no one-size-fits-all approach and we can all respond differently to different formulations, and need different dosages. The dosage we need to support our symptoms can vary over time too. There are no arbitrary limits now on the duration of treatment, an annual check is advised but some people do now choose to stay on it longer-term. In POI (menopause before the age of 40) it’s advised until at least 51, the typical age of menopause. If you are benefitting from local HRT I would advise you to continue it lifelong. So it depends on factors like our individual medical history and the type of HRT.

    HRT tips and tricks

    How do you get the black sticky patch marks off without scrubbing til your skin is raw?

    Patches can leave an annoying plaster mark on the skin when you take them off, this comes off with baby oil or alcohol gel. There’s a new spray out, nudi, that works well too.

    Where is the best place to apply the gel?

    It’s usually applied every day to the outer upper arm, or inner upper thigh. It’s important to avoid hormone-sensitive areas, so if you use it on the upper arm, remember that the breast tissue extends into the armpit area. If you use the inner thigh, avoid the genital area. It’s been shown that ideally each pump of gel should be applied to an area about the size of an A4 piece of paper and if you use the sachets of gel each sachet to an area about the size of your hand. You don’t rub it in, just apply it and leave it to dry.

    My friend uses 4 sprays each day, and I use 3, who is correct?

    Just like with other common medications such as thyroxine, different people need different dosages for the same effect. The right dose is the dose that supports our symptoms. It is important to talk to your prescriber about your dose, and not to increase it without them knowing, as at some levels of oestrogen more progesterone is also recommended. So I can’t tell you what the right dose will be for you, it’s like finding the right pair of shoes, some fit better than others even if they’re both a size 6. So there can be some trial and error needed, both with the product and the dose. That can be hard if you’re experiencing lots of symptoms I know, you just want it to work straight away.

    How can I know if the spray has run out?

    It can be tricky to know when you’ve run out, the device doesn’t feel empty. There is a tick chart on the box to count down what’s left. There are 56 doses in each device, so if you’re using 2 sprays a day another option is to set a reminder on your phone that it will run out after 28 days.

    HRT tablets

    My nurse told me I should change off tablet HRT now I’m 60. Why is that?

    Oral HRT is very convenient but is less suitable for certain medical conditions that can affect us more with age like strokes and blood clots, so if we take oral HRT at age 60 it is often recommended to change to transdermal HRT like a patch, gel or spray to reduce these risks.

    Does HRT cause weight gain?

    Weight gain is typical in mid-life. Research has consistently shown no evidence of weight gain with oestrogen and progestogen HRT. There can be some weight gain for some people with testosterone HRT.

    Why isn’t my HRT covered by the HRT pre-payment certificate?

    Not everyone is aware that the HRT prepayment certificate is available, and lasting 12 months at 2 prescription charges it can lead to big cost savings over a year. It includes HRT products that are licensed for the treatment of menopause, so all of the oestrogen tablets, gels, patches, and sprays, aswell as the local oestrogen treatments. Most progestogens are covered too, but not the vaginal micronized progesterone capsules or some of the synthetic oral progestogens. Testosterone is not included either. You can get a prepayment certificate from your pharmacy, or online via the NHS Business Services Authority, but not your GP surgery.

    Does testosterone help brain fog?

    Thanks in part to Davina, testosterone is now well known for its effect on libido. The other effects though are still being debated. People using testosterone as part of their HRT often report improvements in mood, memory, concentration, and energy levels, aswell as strength and vulvovaginal health. These effects have not been proven in studies, but more research is needed. For some people adding testosterone certainly seems to significantly improve their quality of life.

    What about breast cancer? Can I take HRT if there’s breast cancer in my family?

    Breast cancer is the most common cancer in women, with a lifetime risk of 1 in 8, so many of us know someone close to us who has been affected. Breast cancer is age-linked, and genetics can affect our background risk, so an assessment of family history is important and your clinician will be able to guide you as to whether your family history is higher risk. Other factors are important too, such as being overweight, smoking, and drinking alcohol increasing our risk, and exercise decreasing our risk. In terms of HRT, the risk relates to the type of HRT we use, the dose, and the length of time we use it. The risk from HRT is less than the risk from a glass of wine every day. So again, it’s a personal decision to talk through with your clinician.

    I’ve started to get migraines linked to my cycle again. I’m 47 and using HRT. Is this likely to be a perimenopause symptom? Is there anything I can do to help?

    Hormonal migraines are common and usually relate to fluctuations in hormone levels. They typically start at puberty and are common with a lowering of oestrogen so pre-period or on the pill-free week of the pill, they often stabilise in pregnancy, flare at perimenopause then improve again in postmenopause.

    A brain that is prone to migraine likes stability, so thinking holistically and more broadly than just about hormones is important. So steady caffeine, exercise, stress, alcohol, etc is great to support prevention. In terms of HRT, transdermal oestrogen regimes like the patch or gel with the hormonal coil or continuous progesterone are often preferred. Standard HRT doesn’t stop our natural background cycle but sometimes higher doses can help. Migraine-specific reliever treatments like triptans are important to look at too for when symptoms do occur. 

    I’m not sure what to do

    For personal advice about starting or optimising your HRT, you can book a consultation with BMS Accredited Menopause Specialist Dr Sam Morgan here. We’ll have the time we need to talk through your medical history and preferences and work out a regime to suit you. We can talk about your lifestyle and non-hormonal treatments too.

  • The importance of rest

    Rest, does it really matter?

    Throughout August I’ve been posting on social media about the importance of rest, with ideas of how to build it in every day. The summer holidays are often long-awaited, but the reality can sometimes be difficult. The juggle of supporting children and working often means that it’s downtime that gets squeezed. On top of that things that top us up like exercise classes, and choirs will often pause for a Summer break and friends may be away. 

    So many of the people I see in the clinic are constantly on the go, with few opportunities for rest. Many feel guilty at even the thought of it. Does it make a difference? Yes, it really does…

    Stress and hormones

    We’ve probably all heard of fight or flight, feeling tired and wired, which is our sympathetic nervous system, preparing us for danger. Then there’s the parasympathetic nervous system, known as rest and digest or feed and breed. 

    When we are in a chronic stress state our cortisol levels are high. Cortisol is really helpful if we’re in imminent danger, but we don’t want it to be high all the time. When our body can see we are in a stressed state it wants to keep us on high alert and it prioritises our stress response as opposed to other functions like reproduction. It also has an impact on the part of our brain that stimulates the release of other hormones (the HPA axis). Our body is not going to think it’s a great time to have a baby if it senses we’re in danger and we may have seen the effects of this on our hormones personally and missed a period after a particularly stressful time or major life event.

    So stress can certainly affect our sex hormones.

    If we go back a step to thinking of the effects of our hormones, oestrogen stimulates serotonin, is linked to endorphins, and blocks cortisol. Progesterone is calming for most of us, a natural sedative that relaxes bodies and minds. Testosterone improves our mood, energy, and motivation. Cortisol however has a negative effect on memory and cognition and increases insulin resistance, affecting our metabolism. So we can see that a comnbination of lower sex hormones and higher cortisol levels can impact many different symptoms of menopause.

    Perimenopause is a time of real flux for our hormones and our nervous system. Our body is changing, it can feel like we’re not in control. It’s a time of life where we’re often pulled in so many different directions – supporting children and parents aswell as reaching the peak of our career and running the household. Any vulnerabilities we have often make themselves known and for many of us, our biggest vulnerability is the level of stress we’re under every day.

    Many of us don’t think it’s ok to do nothing. We feel we must always be busy, that busyness equals success. When we have too much to do we prioritise doing over being. We deem looking after ourselves a luxury we can no longer afford. We feel we will lose control and everything will fall apart. In overwhelm we rest less. We are restless. I think rest needs a rebrand..

    The Rest Test

    18,000 people filled out the Rest Test survey, describing what rest meant to them. They compiled a list of the activities people found to be most restful, and this was the top 20:

    mindful image of nature, restful
    1. Reading 
    2. Sleeping or napping
    3. Looking at, or being in nature
    4. Spending time on your own 
    5. Listening to music
    6. Doing nothing in particular 
    7. Walking 
    8. Taking a bath or a shower 
    9. Daydreaming 
    10. Watching TV
    11. Meditating or practising mindfulness 
    12. Spending time with animals 
    13. Spending time with friends/family 
    14. Making/drinking tea or coffee 
    15. Creative arts
    16. Gardening 
    17. Travelling on long train journeys 
    18. Engaging in physical activity 
    19. Chatting 
    20. Drinking socially

    Most of this list is tech-free, and encourages a flow state and engagement of our senses. What works will be different for all of us, for me it’s a matter of valuing rest and building it in regularly. For many people, it can be hard to prioritise rest for themselves, and much easier to book into a gym class than to choose to do some mindful crafting. Sometimes thinking about trying to role model rest, particularly if you have daughters, to help your children see the value of rest can be useful.

    Moving from the sympathetic towards the parasympathetic nervous system

    restful yoga pose

    The good news is there are some quite straightforward hacks into our parasympathetic nervous system. Yoga works a treat for me and the National Institute of Health America agrees that the research suggests yoga helps with menopause symptoms.

    Breathwork is helpful too, particularly the rate and the length of the exhale. Just 5 minutes of breathing exercises each day is enough to help. Many of us don’t think about our breath, but how we breathe matters. The “perfect breath” has been shown in studies to be 5.5 seconds in, and 5.5 seconds out, which works out as 5.5 breaths/minute. Interestingly this is the type of breath used in many chants and prayers. 

    Other good activators of our parasympathetic nervous system include laughing, singing, cold water, and acupuncture. So perhaps this September is the time to sign up for a choir or try some cold water in the shower? It may do you more good than you realise…

    Resources

    The Art of Rest by Claudia Hammond

    Insight Timer breathing and meditation exercises

    National Institute of Health America Yoga: what you need to know

  • Movement at menopause

    I’ve always loved to move, and I’m so thankful I love it. I know how hard it is to build it in regularly if you don’t feel the same, and if it’s tied up with what you should do to look a certain way or control things about your body. I exercise because when I do I feel well & I feel strong. At menopause, it’s particularly important to help with symptoms and long-term health and well-being, especially heart, brain, and bone health. I recommend a combination of cardio, strength, restorative movement, and attention to our pelvic floor.

    Moving with the menstrual cycle

    In terms of movement, hormones impact physiology in so many ways – from metabolism, how well you tolerate heat, reaction time, breathing rates, muscle cell turnover, and more.

    When we think of how we may want to move with our cycle there’s no right or wrong way to exercise during your period. Some people will be low on energy and may prefer yoga, and low intensity workouts. Other people may have lots of energy and can really go for it at this time. Paula Radcliffe broke the world record for the marathon while she had menstrual cramps! We know that exercise releases endorphins, which can help with period pain.

    In the follicular phase, the first half of the cycle, we tend to be motivated, can adapt well to intense training, build muscle, and recover better. Oestrogen is anabolic, it builds muscle and bone and studies have shown that building in resistance and strength training in the follicular phase can lead to up to 15% more strength gains than spreading that training through the cycle.

    Often in the luteal phase, the second half of the cycle, we may have less motivation, and feel more chilled and calm. This can be a great time for slow and steady endurance type of activities. We can sometimes feel more clumsy or uncoordinated at this time.

    In the pre-menstrual phase it can be good to build in some feel good energy lifting and anxiety relieving movements, some of us may prefer to dance in the kitchen, and others prefer a restorative yoga session.

    What motivates you? 

    Gretchen Rubin’s book The Four Tendencies is an interesting way to explore motivation by thinking of your personality type. She describes four tendencies of people – upholders, obligers, questioners, and rebels.  

    For upholders scheduling a run and keeping track of their step count could work brilliantly. Obligers benefit from accountability, and so may find committing to a run with a friend works for them. Questioners need to understand the benefits of exercise and if they accept those they’re likely to do it. And rebels, well they are a law unto themselves and will do it in their own time and in their own way, but definitely not if someone tells them to. 

    So for any of you who are questioners, at menopause exercise helps our symptoms and our long-term cardiovascular and bone health. In one study of women in their 40s, those with high fitness levels were diagnosed with dementia 9 years later than those with low fitness levels.

    Daily habits

    Over the years as a GP the most effective ways I’ve seen exercise change people’s lives and health have been when they’ve embraced “active travel” and decided to give up the car and walk or cycle to get around and also when people get a dog, and go for a walk each day. Movement doesn’t have to be runs, sessions in the gym, or long bike rides. Just 10 minutes of walking each day is enough for our brain, to support our mood, creativity, and long-term memory. 

    Cardio exercise

    Cardiovascular exercise is any activity that raises your heart rate for a sustained period of time. Aim for 20 minutes a day or 150 minutes per week. If at perimenopause you’re in sympathetic overdrive feeling stressed and tired then you may benefit more from brisk walking and some weights than an intense HIIT session. So in our 40s, we may need to rethink our movement – what has worked for you to date often stops.

    Strength training

    Strength training has many benefits at menopause. It reduces fat stores & increases muscle mass, supporting our metabolism. It improves blood pressure, improves immune function, reduces symptoms of hot flushes, helps our mood, and helps us sleep. It increases bone strength, joint strength, and mobility. 

    A study of over 110 000 people aged 65 to 74 including 70000 women found strength training at least twice a week was associated with a lower mortality from all causes.

    So what counts as strength training?

    Well basically we need to be working our muscles by pulling or pushing against a force – to grow muscle it needs a stimulus. So this can be done by using your own body weight like doing press-ups against the kitchen counter, it can be by using weights and also with resistance bands. Aim for “high load and low reps” – so it’s better to try a bigger weight and only manage to lift it 3 x than go for an easier one and lift it 10 x. The exception can be if one of your symptoms is joint pain, when you may want to go for a lower weight and more reps. Dr Rangan Chatterjee’s 5 minute kitchen workout can be a great place to start with strength training, no kit or special clothing is needed! Joe Wicks has developed two strength based home exercise routines for menopause too: Strength Workout 1 and Strength Workout 2.

    Pelvic floor health

    If the thought of jumping around and lifting heavy weights has you crossing your legs and worrying about your pelvic floor you might want to consider a pelvic physio assessment first. They are incredibly knowledgeable and can help you assess what types of exercises will benefit you and your pelvic floor, how to use your breath, and if there’s anything that may be best to avoid at the moment. There’s no one size fits all for pelvic floor exercises, some of us will need to strengthen, and some will need to focus more on relaxation so specialist help can be really useful here.

    Why do I recommend restorative movement?

    Many people I see at mid-life feel overwhelmed, and are living day to day in a fight or flight sympathetic nervous system state. Rest can be a really key part of the jigsaw to consider when we are looking to support both our day to day symptoms and our long-term health and wellbeing. It can be hard to schedule time for rest, but sometimes easier to prioritise time for a yoga or pilates class. Yoga and pilates can build a lot of strength, but often will also encourage us to tune in, to be, to notice our breath, and this can be very powerful.

    More resources

    Stacy Sims’ book Next Level

    Jennis app tailoring movement with menstrual cycles and at perimenopause