Zoe Menopause Tool Kit – What a great podcast!

I’m Ros, one of the founders of The Female Health Clinic. I’m a huge fan of the Zoe Science & Nutrition podcasts and recently listened to the Menopause Tool Kit episode with Dr Sarah Berry and Dr Mary Claire Haver and was completely blown away by it!

Even though I work in the industry, it remains amazing to me that so many women still suffer the effects of perimenopause and menopause without access to much help.

I particularly liked this podcast as it is with two doctors that do a lot of work both in the UK and the US where medical healthcare and research seems to lead the way in many cases. It also highlights the important links between menopause and cardiovascular disease risks. 

The podcast is hosted by Jonathan Wolf and can be listened to here: 

https://link.chtbl.com/s9cwxMzY?lid=mmopenrxa7ia

Below I have summarised the areas that both shocked! and interested me….

What?! Facts:

• Perimenopause and menopause are NOT just about hot flushes but these remain the most commonly associated symptoms with menopause. 
• Talking Menopause / Perimenopause remains a  taboo.
• Currently GP’s medical training in menopause / perimenopause is around two hours training at medical school! Shockingly, whilst there are many changes in place to ensure better training is built in, there is still a large gap in general medical knowledge around these key stages of a woman’s life.
• Women are going into menopause blind, often experiencing perimenopausal symptoms from late thirties into early forties without an understanding of why and how these symptoms may present. Affecting the women themselves, their children, partners,employers, parents and so on…The symptoms are often worse in perimenopause (10 years before menopause) from 35+ years old and often erratic symptoms and not a smooth decline – different day by day / month by month and can leave women wondering what on earth is happening and what’s next.
• Some common perimenopausal symptoms can include:
  • Brain fog (chaos of brain trying to stimulate ovulation)
  • Forgetfulness
  • Weight gain
  • Poor sleep and anxiety – 80% women are experiencing this
  • Mental Health
  • Tiredness
  • Vaginal symptoms of dryness and incontinence
  • Frozen shoulder and aching joints (adhesive capsulitis) – when you feel the symptoms coming – often noticing a stiffness / strain to reach bra strap
  • Tinnitus
  • Hot flushes and night sweats –  less common than initially thought but last about 7 years and up to 10 years in women of colour- this is often the only symptoms focussed on or asked about.
• Research has shown there is sometimes an assumption that patients are not being truthful about symptoms, weight, and lifestyle! This approach must be abolished and patients must be believed to get the most effective and appropriate  treatments for them.
• If not treated symptoms can remain for over ten years post menopause….that could be 20+ years of symptoms.
• In the past the risks of HRT have been over dramatised and the benefits under promoted.

Interesting Facts:

• Females are born with all eggs (1-2 million)
  • by aged 30 down to 10% eggs by 40 down to 3% – this is important as the decline affects perimenopausal symptoms.

• Males make sperm every day.
• Menopause = no more eggs. The average age for women in the UK for menopause is 51/52 however in India it is 47 with a longer perimenopausal stage.
• A one time blood test to check hormone levels is not a diagnostic tool in perimenopause. It is better to check other indicators that could be causing the underlying symptoms to rule out anything sinister. This is known as a diagnosis of exclusion and will provide many women reassurance that there are no underlying health concerns and what they are experiencing is perimenopause.
• Oestrogen decline in menopausal women is a direct risk factor for cardiovascular disease. Always check BP and discuss risk indicators with your specialist.
• Low oestrogen impacts the hunger hormones. Your fullness signal becomes sluggish.
• Decreasing oestrogen levels affect how your body processes foods like fat and carbohydrates and peri and postmenopausal women process these unfavorably – causing cardiovascular disease and diabetes. It may be as you have always eaten but it is processed the same in perimenopause or menopausal women.
• Nutrition and exercise can help with both symptoms and also the onset of disease increase when oestrogen decreases and maximising exercise will help hormone replacement therapy.

Tools to help navigate your menopause:

1. Educate yourself as much as possible – Family History / Symptoms – Book an extended appointment if visiting your GP.
2. Request bloods to ensure symptoms are not something else – perimenopause is diagnosed on an exclusion basis.
3. Research the treatment options.

Longer term benefits of Hormone Replacement Therapy – If taken in the ten years prior to menopause:

1. Lower cholesterol levels – 50% reduction in cardiovascular disease and heart attacks.
2. Less insulin problems – weight gain and risk of diabetes. 

Diet & Nutrition

• Fibre – Helps with cholesterol, blood insulin levels and gut health.
• Less added sugar – often found in cooking and alcohol – less fat / sugar = less hot flushes.
• Resistance training  two days per week with weights (weighted vests / weighted clothes) – keeping strong – decreases frailty and risk of weakness in older age.

Summary

• Declining oestrogen increases risks of heart related diseases, bone weakness and diabetes. 
• In the past the risks of Hormone Replacement Therapy have been over dramatised and the benefits under promoted.
• Diet can help with symptoms (increase fibre intake and decrease added sugars).
• Exercise and include resistance training 2 days per week. 
• Hormone Replacement Therapy can help with symptoms and provide longer term health protection

Call 01252 915333 or email info@thefemalehealthclinic.co.uk if you would like to discuss your hormone health with one of our specialists.