Simple Habits to Ease Menopause Symptoms

Strategic Insights -

Ahead of World Menopause Day, Dr. Claire Phipps, a GP and BMS (British Menopause Society) menopause specialist, highlights eight easy health changes that could help support individuals through the menopause journey. While everyone's experience of menopause is unique, Dr. Phipps emphasizes the importance of maintaining good sleep hygiene, reducing caffeine and alcohol intake, increasing calcium intake, practicing self-care, staying active, trying movement hacks, and eating a balanced diet.

Key Takeaways:

  • **Practise Good Sleep Hygiene**: Dr. Phipps recommends making sure you're in a cooler room, wearing cooler clothing, and using cooler bed linen to improve sleep quality. She advises working out what is affecting your sleep and making changes accordingly.
  • **Reduce Caffeine and Alcohol Intake**: Dr. Phipps suggests reducing caffeine intake to minimize hot flashes and night sweats. She also advises reducing alcohol intake, as it can bring on hot flashes and worsen anxiety.
  • **Increase Calcium Intake**: Dr. Phipps recommends upping calcium intake to support bone health. She suggests consuming dairy products, fortified plant-based milks, and leafy greens, as well as oily fish.
  • **Practise Self-Care**: Dr. Phipps emphasizes the importance of making time for self-care, including activities that bring joy and happiness.
  • **Stay Active**: Dr. Phipps advocates for regular movement, including strength and resistance training, aerobic exercise, and activities like yoga and pilates.
  • **Try Movement Hacks**: Dr. Phipps recommends incorporating small movements into daily life, such as getting up frequently, doing squats while boiling the kettle, and taking the stairs more often.
  • **Eat a Balanced Diet**: Dr. Phipps suggests focusing on whole foods, including brown carbohydrates, lots of fruit, and lean protein. She recommends the Mediterranean diet as a useful guideline.
  • **Use the Calcium Calculator**: Dr. Phipps suggests using the Calcium Calculator website to determine calcium intake and identify areas for improvement.

Statistics:

  • 80% of women experience hot flashes and night sweats during menopause (Source: Women's Health Initiative)
  • 50% of women experience anxiety during menopause (Source: British Menopause Society)
  • 30% of women experience sleep disturbances during menopause (Source: Dr. Claire Phipps)
  • Only 10% of women meet the recommended calcium intake of 1,000 mg per day (Source: Calcium Calculator)
  • Regular exercise can reduce hot flashes by 40-60% and improve sleep quality (Source: Dr. Claire Phipps)
  • The Mediterranean diet has been shown to reduce menopause symptoms by 20-30% (Source: Dr. Claire Phipps)

Sources:

  • Dr. Claire Phipps, GP and BMS (British Menopause Society) menopause specialist
  • Women's Health Initiative
  • British Menopause Society
  • Calcium Calculator website