Mindful Menopause

INTRODUCTION

WELCOME TO YOUR NEW CHAPTER

At 43 I thought I was losing myself. Previously confident, savvy and on it, I had turned into an anxious, forgetful, headachy, miserable mess who barely slept and didn't know why.

I was 42 and just started my dream job as a management consultant for a prestigious firm. Hot flushes, anxiety, weight gain, joint pain and suicidal thoughts led me to my GP. It took 18 months for them to do blood tests and tell me my … estrogen has gone on holiday. By which time my symptoms and self-doubt were so extreme that I’d quit my job as couldn’t cope and felt incapable.

The Menopause hit me hard. Night sweats; brain fog; forgetfulness; crying for no reason, the list goes on. I felt useless at work, as a mum and wife. My cognitive ability was poor, and I had to write everything down. I was struggling.

Can you relate to the women quoted above? Sadly, far too many women are completely unequipped to deal with life’s second act. The average age of menopause in the US is fifty-one, but the age can vary significantly from person to person, with some women entering menopause as early as their late thirties!

Menopause can look like what the women above described, but it can also look like this:

I can’t help but think had I known more about it all sooner could I have spotted my symptoms and acted sooner both in terms of family planning and treatment? But I guess there’s no point living in hindsight, the only way is forward and I really want to turn this negative experience into a positive for others, to raise awareness so that one day each and every woman knows the signs, symptoms, and has an arsenal of information to turn to.

Please ladies, don’t feel bad for continually asking your GP, you know your body & when things aren’t right. I wish you all luck, strength & courage on your journey & hopefully, our daughters will benefit from our generation of menopause discovery.

I embarked on studying at work to improve my cognitive ability and try and retain information. My journey to 'recovery' led me to take an exam, which I passed … It seems I am worth it after all. My motto is never ever give up, do this for yourself, and be strong. You are still worth it.

Menopause is treated as a hush-hush topic, even though every single woman expects to enter menopause at some point. My aim is to help you successfully navigate the changes brought on by menopause so that you don’t lose yourself to hormonal changes. This book will give you the tools to navigate your menopause with confidence and flair.

Instead of fearing menopause, this book will help you view it as the beginning of a significant journey. Every woman before you has gone on this journey, and they have left behind tools that you need to thrive during this chapter of profound change.

In this book, we’ll dive right into the heart of menopause and peer through the mystery surrounding this natural transition. You won’t just learn to manage the symptoms of menopause; rather, you’ll find out how to take charge of your health and vitality.

We’ll delve into the physical, emotional, and psychological changes that accompany this transition. You’ll also find strategies to embrace these changes and view them as opportunities instead of challenges.

Throughout this book, you’ll find a wide range of topics. Nothing is off-limits! You’ll find information that will help you understand the delicate nature of the hormones at the core of menopause, as well as practical advice for maintaining a healthy lifestyle and managing various symptoms. You’ll also become equipped to properly care for your emotional well-being.

This book also explores the role of nutrition, exercise, and stress management so that you can quickly find your feet again. You’ll have access to expert insights that will help you make informed decisions and know which questions to ask your doctor.

Menopause can often be an isolating experience. Too many women feel that they need to power through this transition alone. That’s why I’ve included stories from women who have experienced the ups and downs of menopause. Their experiences are honest and, at times, vulnerable. Many women feel shamed into silence, and this adds to the stigma surrounding menopause. By taking part in an active and open dialogue, you’ll find that what you’re going through is completely natural. And if there’s anything wrong, you’ll know when to seek medical assistance. Learn from the experiences of others and allow yourself to be inspired by their journeys. This will help you embrace the profound changes your body is going through.

Allow this book to become your source of inspiration as you navigate your menopause journey with confidence. You’re not alone. Let’s navigate through the complexities of menopause and challenge the stereotypes so often associated with this period in a woman’s life together.

Welcome to your new chapter—let’s get started!

CHAPTER 1

THE ABCS OF MENOPAUSE AND PERIMENOPAUSE

Women’s reproductive health is a fascinating field of research. There’s still a lot that we don’t know about menopause, which has led to far too many misconceptions. Thankfully , there’s more information available than ever before. It’s as if every woman who has come before you has left a piece of the puzzle for you to find.

In order to better understand what you’re going through, you need a basic foundation of knowledge about menopause, including perimenopause, and the hormones at the heart of this transition. Embarking on any new journey can be nerve-wracking, but if you have what you need, then you can make a success of it.

In this chapter, we’re going to take a look at the science behind the changes you’re experiencing, discuss how to recognize the arrival of menopause, define the typical age range and timeline that you can expect, and you’re going to learn how to differentiate it from other hormone-related conditions or health issues.

The Science behind Menopause

Menopause and perimenopause refer to the natural hormonal changes in a woman’s body when she reaches a certain age. Essentially, it marks the end of a woman’s menstrual cycles and her reproductive period. It’s natural to feel a wide spectrum of emotions during this time.

It can be difficult to come to terms with what’s happening, which is why it’s so important to understand what’s going on in your body. Let’s begin by learning the difference between menopause and perimenopause.

Perimenopause is the stage leading up to menopause. It’s also referred to as the menopausal transition. During this time, women begin to recognize that something in their body is changing. Perimenopause can start several years before menopause and signals the gradual end of the reproductive cycle. It’s marked by a fluctuation in hormone levels, irregular periods, hot flashes, changes in libido, and mood swings.

The hormonal changes occur as the ovaries slowly begin to limit their production of estrogen and other hormones. This can lead to not only a wide range of physical changes but also various emotional symptoms. Take the time to remind yourself that these feelings are valid and natural.

You can think of perimenopause as the bridge between the reproductive years and the end of menstruation. It’s a significant part of your menopause journey.

Perimenopause is a time of transition, where I learn to let go of the things that no longer serve me and embrace the new chapters in life.⁠ ¹

KIM, 42

Perimenopause taught me to be more patient with myself and listen to the needs of my body.

ANDI, 54

Menopause is characterized by the permanent end of menstrual periods and is typically confirmed after twelve consecutive months without a period. It’s an inevitable part of a woman’s life that marks the end of her reproductive years. It’s primarily caused by the significant decline in the production of estrogen and progesterone in the ovaries. Once menopause is over, hormone levels will remain consistently low. This will be something that you’ll need to be aware of, and going through menopause will prepare you to deal with this change.

While it marks the end of fertility, it doesn’t mean it’s the end of your life. Endings are always sad, but they can also open the door to many new opportunities. Many women have found that menopause opened the door to growth and self-discovery. It won’t all be sunshine and roses, but knowing that you’re on a remarkable journey can take some of the darkness out of your low moments.

So many women I’ve talked to see menopause as an ending. I’ve discovered that this is your moment to reinvent yourself after years of focusing on the needs of everyone else.

OPRAH WINFREY

Yes, menopause is ‘The Change,’ but one for the better. Watch out of the menopausal woman, for she is drive and passionate, and she seeks pastures new.

MARIELLA FROSTRUP AND ALICE SMELLIE

Now that you know the difference between perimenopause and menopause, let’s find out how you can recognize menopause.

Recognizing the Signs

Each woman is unique, which means that everyone’s menopause journey won’t look the same. Think about it this way, every car on the highway is on the same road, but their trips will look completely different. Although they’re having different experiences, they still have road signs to guide them. It’s the same with menopause. There are a few common symptoms that you can look out for that will let you know where you’re heading.

IrregularMenstrualCycles:Many women notice that their periods become heavier or lighter. Some even experience more or less frequent menstrual cycles. You’ve been dealing with periods since you hit puberty, so you know what your menstrual cycle looks like. Once you notice something is different, you know that you might be heading toward menopause.

HotFlashes:This is