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Menopause Support

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Understanding and Managing Menopause

Navigating menopause can be challenging, but you don’t have to do it alone. In Newham, a range of support services are available to help you manage symptoms, access healthcare, and find community support. This comprehensive guide provides information on local resources and tips for managing menopause effectively.

Understanding Menopause

Menopause is a natural biological process marking the end of a woman’s menstrual cycles, typically occurring between the ages of 45 and 55. It is diagnosed after 12 months without a menstrual period. Menopause can bring a variety of symptoms due to changes in hormone levels, including hot flashes, night sweats, mood swings, sleep problems, and changes in weight and metabolism. While menopause is a natural part of aging, managing its symptoms can sometimes require lifestyle adjustments and support.

Managing Menopause Symptoms

  1. Healthy Diet:
    • Balanced Nutrition: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. This helps maintain overall health and can alleviate some menopause symptoms.
    • Calcium and Vitamin D: Ensure adequate intake of calcium and vitamin D to support bone health, as the risk of osteoporosis increases post-menopause.
    • Hydration: Drink plenty of water to stay hydrated and help manage hot flashes and bloating.
  2. Regular Exercise:
    • Aerobic Activities: Engage in regular aerobic exercises such as walking, swimming, or cycling to improve cardiovascular health and mood.
    • Strength Training: Incorporate strength training exercises to maintain muscle mass and bone density.
    • Flexibility and Balance: Practices like yoga and tai chi can improve flexibility, balance, and reduce stress.
  3. Stress Management:
    • Mindfulness and Meditation: Practice mindfulness, meditation, or deep breathing exercises to reduce stress and promote relaxation.
    • Adequate Sleep: Establish a regular sleep routine and create a restful environment to combat sleep disturbances common during menopause.
  4. Hormone Replacement Therapy (HRT):
    • Consult a Doctor: Discuss the option of hormone replacement therapy with your healthcare provider. HRT can be effective for managing severe symptoms but comes with potential risks and benefits.
  5. Non-Hormonal Treatments:
    • Medications: Some non-hormonal medications can help alleviate menopause symptoms, such as certain antidepressants for mood swings and hot flashes.
    • Herbal Remedies: Herbal supplements like black cohosh, red clover, and evening primrose oil are sometimes used to manage symptoms, though their effectiveness varies.
  6. Support Networks:
    • Join Support Groups: Connect with local or online menopause support groups to share experiences, advice, and encouragement.
    • Talk Therapy: Consider counselling or therapy to address emotional changes and mental health concerns.
  7. Lifestyle Adjustments:
    • Stay Cool: Dress in layers, use fans, and keep your living space cool to manage hot flashes.
    • Limit Triggers: Identify and avoid triggers such as spicy foods, caffeine, and alcohol that can exacerbate hot flashes and night sweats.
    • Skin Care: Use moisturizers and sunscreens to manage skin changes and protect aging skin.

Self-Help Strategies

  1. Stay Informed:
    • Educate Yourself: Read books, articles, and trusted online resources to understand menopause and its impact on your body and mind.
    • Health Tracking: Keep a symptom diary to track changes and identify patterns that can help in managing your symptoms better.
  2. Build a Support System:
    • Family and Friends: Talk to your family and friends about what you’re experiencing so they can offer support and understanding.
    • Healthcare Providers: Maintain regular check-ups with your healthcare providers to monitor your health and address any concerns promptly.
  3. Empower Yourself:
    • Positive Mindset: Embrace this new phase of life with a positive mindset, focusing on self-care and personal growth.
    • Set Goals: Set realistic health and wellness goals to stay motivated and engaged in maintaining your well-being.

Menopause Support Services in Newham

If you are navigating menopause and seeking support in Newham, these resources can provide the assistance and community you need:

  1. The British Menopause Society
  2. Barts Health NHS Trust – Menopause Clinic
  3. The Menopause Charity
  4. Mind in Newham – Mental Health Support
  5. Newham Wellbeing Partnership
  6. Healthy Newham
  7. Menopause Support UK
  8. Newham Mental Wellbeing Support