The Menopause Community

09/08/2023

Welfare Wednesday - Following on this weeks topic of Vaginal Atrophy today I thought we would look at Causes, Risk Factors and Prevention.
Causes
Causes are decrease in oestrogen production. Less oestrogen makes your va**nal tissues thinner, drier, less elastic and more fragile.
A drop in oestrogen levels may occur:
After menopause
During the years leading up to menopause (perimenopause)
After surgical removal of both ovaries (surgical menopause)
During breast-feeding
While taking medications that can affect oestrogen levels, such as some birth control pills
After pelvic radiation therapy for cancer
After chemotherapy for cancer
As a side effect of breast cancer hormonal treatment
GSM signs and symptoms may begin to bother you during the years leading up to menopause, or they may not become a problem until several years into menopause. Although the condition is common, not all menopausal women experience GSM. Regular sexual activity, with or without a partner, can help you maintain healthy va**nal tissues.
VAGINAL DRYNESS
Typically, the va**nal lining consists of healthy tissues that are several layers thick and naturally moist. A dry va**nal lining becomes thinner and loses natural moisture.
RISK FACTORS
Certain factors may contribute are such as:
Smoking. Cigarette smoking affects your blood circulation, and may lessen the flow of blood and oxygen to the va**na and other nearby areas. Smoking also reduces the effects of naturally occurring oestrogens in your body.
No va**nal births. Researchers have observed that women who have never given birth va**nally are more likely to develop GSM symptoms than women who have had va**nal deliveries.
No sexual activity. Sexual activity, with or without a partner, increases blood flow and makes your va**nal tissues more elastic.
COMPLICATIONS
Genitourinary syndrome of menopause increases your risk of:
Vaginal infections. Changes in the acid balance of your va**na make va**nal infections more likely.
Urinary problems. Urinary changes associated with GSM can contribute to urinary problems. You might experience increased frequency or urgency of urination or burning with urination. Some women experience more urinary tract infections or urine leakage (incontinence).
PREVENTION
Regular sexual activity, either with or without a partner, may help prevent genitourinary syndrome of menopause. Sexual activity increases blood flow to your va**na, which helps keep va**nal tissues healthy.

07/08/2023

MENOPAUSE MONDAY- This week we are looking at a topic highlighted me one of our members Vaginal atrophy (atrophic vaginitis) which is thinning, drying and inflammation of the va**nal walls that may occur when your body has less oestrogen. Vaginal atrophy occurs most often after reaching menopause and in post menopause. For many women, va**nal atrophy not only makes in*******se painful but also leads to distressing urinary symptoms.
Symptoms include
Vaginal dryness
Vaginal burning
Vaginal discharge
Ge***al itching
Burning with urination
Urgency with urination
Frequent urination
Recurrent urinary tract infections
Urinary incontinence
Light bleeding after in*******se
Discomfort with in*******se
Decreased va**nal lubrication during sexual activity
Shortening and tightening of the va**nal canal
Are you suffering?

26/07/2023

Mood Swings are unpredictable and can have an enormous effect on our relationships and life .

How any times does your mood change in a day?

get tips on how to balance your mood @ https://www.facebook.com/groups/themenopausecommunitysupportgroup

24/07/2023

MENOPAUSE MONDAY - For me Mood Swings are one of the most challenging symptoms of my menopause journey, which was surprising as I have suffered with mental health issues including mood swings for over 20 years. However, Menopause Mood Swings were in a different league for me.
Do you think you may have menopause mood swings?

Or do you know someone who may be suffering?

Don't suffer Read my blog on what causes menopause mood swings, why and how you can improve
them.https://themenopausecommunity.com/menopause-mood-swings/

22/07/2023

SELFCARE SATURDAY - Selfcare should be a normal part of our daily routine. However in reality life can get the better of us especially as women. We have it ingrained in us that we exist to takecare of everyone else. However if we are not at our best how are we suppose to be that care giver.

A good way of restoring the balance I'd to start with dairying selfcare one day a week. Choose something you love and make it part of your weekly routine.

18/07/2023

Tips for Mindful Eating
Learning to eat mindfully is a skill you can develop. To begin, start with one meal per day, or even your morning coffee.

5 Tips For Mindful Eating
1. Listen to Your Body
2. Rate Your Hunger
3. Cut the Distractions
4. Plan to Eat More Slowly and Allow Enough Time
5. Make Eating an Experience

Read my blog to learn more @ https://themenopausecommunity.com/what-is-mindful-eating-and-how-does-it-work/

17/07/2023

MENOPAUSE MONDAY - Following on from Mindfulness and Meditation this week we are looking at
WHAT IS MINDFUL EATING AND HOW DOES IT WORK

Mindful eating stems from the broader philosophy of mindfulness, a widespread, centuries-old practice used in many religions.

read blog @ https://themenopausecommunity.com/what-is-mindful-eating-and-how-does-it-work/

15/07/2023

SELF CARE SATURDAY - Do You Use Positive Affirmations. The outside world can leave us feeling embattled and worthless. This can lead to anxiety and stress which also can unbalance our hormones and exasperate our symptoms.

Using Positive Affirmations as part of you Mindfulness Routine can bring on a positive mindset, reduce anxiety and stress and calm our menopause symptoms.

Some of the Affirmations I find Help Me Are

I am bold and beautiful and exactly who I need to be

I will take the time and space I need to adapt

I have the power to release negative thoughts and embrace positivity.

Share your favourite Affirmations

postmenopausal

14/07/2023

HAPPY FRIDAY - A great way to start the weekend is to unwind and release all the stress and rubbish of the week'
CLICK FOR FACT SHEET ON PREFORMING MEDITATION FOR ULTIMATE RESULTS
https://themenopausecommunity.com/how-to-preform...

12/07/2023

WELFARE WEDNESDAY - Selfcare is more than a buzz word, it is a must do if we want to give our best and live our best life.
I have realised lately that although I am always promoting selfcare and yes I may give me a couple of hours of selfcare on a Sunday or the odd night off. That is not enough and my work life balance over the last year has finally caught up with me.
So it is time to take control of me, my life and my health.
Foe me this is practising what I preach and making sure I incorperate selfcare through mindfulness into my daily routine.
How do you make sure you are taking care of yourself to ensure you don't burnout or effect your health.

https://themenopausecommunity.com/can-mindfullness-help-you-manage-menopause-symptoms/

11/07/2023

TIP TUESDAY - MINDFULNESS CAN BE MISTAKEN AS A WOO WOO FAD. INFACT IT IS JUST AWAY OF REMINDING US TO TAKECARE OF OURSELVES AND BE PRESENT
https://themenopausecommunity.com/can-mindfullness-help-you-manage-menopause-symptoms/

27/06/2023

TIP TUESDAY - Bone Health is so important as we mature to avoid issues such as osteoporosis.

24/06/2023

Do You have trouble getting to sleep, have a disturbed nights sleep or sleep deeply for a couple of hours and then can't get back to sleep. Between 50-70% of women struggle to sleep once they hit mid-life. This can be devastating to your health both Physically and Mentally.
Join me for this special one off complimentary workshop where we will explore the causes and I will share some tips and demonstrate therapies that will help,

LIVE HERE

23/06/2023

HAPPY FRIDAY- Just wanted to remind you about the live sleep workshop here tomorrow at 12pm.
If you have any problems with sleep,
Getting to sleep
Staying a sleep
Or a disturbed nights sleep
This workshop will give you tips and practical techniques using demonstrations which could really help. You will also have the chance to ask me questions live or you can post below.
I am really excited this is a brand new updated workshop and you have the chance to view it first free of charge. I would love your feedback.
I hope to see you there!!

20/06/2023

MENOPAUSE AND SLEEP
This weeks topic is one a lot of us may struggle with, Sleep. It maybe that you struggle getting to sleep, have a disturbed nights sleep or sleep deeply for 2-3 hours and then cannot get back to sleep. Whichever effects you not getting enough sleep can seriously effect you day to day routine and your long term health.
Read this weeks blog for more information on why you may be struggling with sleep and tips to help. Also watch out for further tips and what to do to sort your sleep issues throughout this week including a sleep workshop this Saturday at 12 pm when I will show you techniques that will help you with your sleep issues and you will be able to ask me questions and get advice live.

Why Is Sleep So Important?During sleep, your body is working to support healthy brain function and maintain your physical health.

20/05/2023

Do you take care of yourself? Now I don't mean the obvious that we need to do to survive I mean do you take care of yourself so you thrive.

It is easy to get caught up in all the must do's and people pulling you this way and that way, however if you don't take time out for yourself you will burn out and for those of us in menopause our symptoms will go crazy.

SO BE KIND TO YOURSELF AND TAKE TIME OUT IT WILL ENHANCE NOT ONLY YOUR LIFE BUT THE LIFES OF THOSE AROUND YOU. https://www.facebook.com/groups/themenopausecommunitysupportgroup

19/05/2023

Do you have a burning question but don't know who to ask .

Then Ask Away !!

I will try my very best to answer.

You can also join my live Q & A on Saturday @ 10am on https://www.facebook.com/groups/themenopausecommunitysupportgroup

18/05/2023

So a little bit about me I am Heather a menopause practitioner - for natural solutions.

As I was unable to take HRT I went on a mission to find an alternative that would work for me and I became obsessed as there are so many options.
My mission is to use my live experiences and knowledge to help other women and support them through what can be a challenging time.

Are you looking for support join my FB community https://www.facebook.com/groups/themenopausecommunitysupportgroup

17/05/2023

WELFARE WEDNESDAY - As we age and especially aswe go through menopause and ourhormones are all over the place it is so imortant we look after ourselves.
As women we areprogrammed to put everyone else first and we forget that we need some TLC too and it is up to usto make sure we take it.

So take a breath and just consider - WHAT DO YOU DO TO LOOK AFTER YOUR HEALTH BOTH PHYSICALLY AND MENTALLY?

Need a few tips for ensuring your mental health is protected click
https://themenopausecommunity.com/healthy-habits-to-regulate-hormones-and-your-mental-health/

16/05/2023

One of the agravations for hormonal inbalance is stress. So being able to manage our stress levels will help balance our hormones levels.

A Good Tip For Managing Stress Levels

Take control
If you think you cannot do anything about your problem, your stress can get worse.

That feeling of loss of control is one of the main causes of stress and lack of wellbeing.

The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.

I know that sounds simple and maybe a little absued why wouldn't we take control. Well I know from personal experience that I sometimes don't especially if confrontation is involved, as I hate confrontation and it stresses me out. Loose, Loose situation right as not doing anything stresses me out and I feel over whelmed.

A Tip - Remove your self from the situation, Take a deep breath and workthrough your options. I quite often write my options through or talk it through with someone I trust.

Then and only then I take action and that action might be that I accept the situation and make my peace and sometimes it means addressing the siuation. Which ever option I am in control and my stress levels decrease.

For More Tips click on my blog https://themenopausecommunity.com/healthy-habits-to-regulate-hormones-and-your-mental-health/

15/05/2023

Healthy Habits to Regulate Hormones and Your Mental Health

Making sure that you practice healthy habits can help keep hormones at bay that induce stress and encourage the production of those that can lower stress levels. A few simple activities practiced daily will help regulate hormones and mental health. In order to stay stable, you need to develop these activities into habits. To ensure that these habits are long term and just part of your daily routine you should make sure to schedule specific times to engage in these activities.
Eat a Healthy, Balanced Diet
Exercising Consistently
Practice Good Sleep Hygiene
Meditating
Go to Therapy

Want To Know More click https://themenopausecommunity.com/healthy-habits-to-regulate-hormones-and-your-mental-health/ for full blog

14/05/2023

I have definitely been served a few lemons in the last few months and I was just letting them rot away at me. However the sun is shining and with some self reflection and work on my limiting beliefs I am now making lemonade.

Never forget the bad times come they also leave and sometimes it is up to us just how quickly that is and what we take from the challenges we face.
Do you need help making lemonade from your lemons join my FB community https://www.facebook.com/groups/themenopausecommunitysupportgroup

13/05/2023

So as it is Mental Health Awareness Month I have been looking at the connection between Hormonal imbalance and Mental Health specifically anxiety and depression. Now one of the ways to help eliminate some trigger points for anxiety and depression is to make sure you make time for some self care even if it is only half an hour, doing something that calms you, distracts you and makes you happy. So grab your diaries ladies or get on that calendar and book in your self care time! https://www.facebook.com/groups/themenopausecommunitysupportgroup

13/05/2023

GO ALL MENOPAUSE WOMEN WE ARE A LONG WAY FROM DEAD!!

There are so many inspirational menopausal women out there doing amazing things and showing us that we are a long way from dead.

Two women that inspire me are Cathie Rowe and Tricia Sail. These two fabulous women are unapologetically going through menopause and achieving goals and milestones.

If you'd like to learn more about their achievements head over to my free community page on Facebook.

The Menopause Community Support Group - Peri/Menopause/Post

Check out yesterday's post all about these wonderful women.

LIFE IS FOR LIVING GO OUT THERE AND GRAB EVERY OPPORTUNITY THAT COMES YOUR WAY!!

SO HOW ARE YOU GOING TO EMBRACE LIFE?

11/05/2023

We have spent the week talking about how your hormones during menopause affect your mental health.

It is Mental Health Awareness Month, and I'd like to invite you to ask me any questions you may have about your experiences.

I will do my best to answer as many as possible. I'll be doing a live Q&A over on my free Facebook community too on Saturday at 10am click the link below to join me.

The Menopause Community Support Group - Peri/Menopause/Post

10/05/2023

Wellness Wednesday

It is so important to protect your mental health. To make sure your self care routine is maintained.

Do you exercise to bring your dopamine levels back up? This was one of my tips yesterday.

I personally love a hot bubbly bath and a good book. A hot bubble bath is also great for relaxing your muscles and reducing some tension.

When you're feeling your mood lowering, what do you do to help bring your mood back up?

www.facebook.com/groups/themenopausecommunitysupportgroup

09/05/2023

When you are having a bad day, feeling stressed out or lower than normal do you feel you need to find a source of dopamine? Either by exercising, a walk is great for rasing dopamine or a bar of good quality dark chocolate? Maybe even a bubbly bath and a good book.

This is because the connection between mental health and hormones directly correlate. Hormones like cortisol, produced by the adrenal glands, have the ability to make us feel stressed out. When we are stressed out, we are likely to have higher levels of cortisol. This hormone impedes chemicals like dopamine and serotonin, which help regulate sound mood, sleep, and digestion.

If you'd like to read more about this or receive some tips on how to manage your hormones head over to my free community page on Facebook I'll be there to answer any questions you may have or just a listening ear.

The Menopause Community Support Group - Peri/Menopause/Post

08/05/2023

Menopause Monday

As we are heading into world mental health awareness month I thought I would talk about hormones and mental health and how the hormones will affect your mental health.

Hormones are chemicals that exist in our bodies as part of the endocrine system. They are little chemical messengers allowing sections of our bodies to communicate with each other.

When our hormones are off it can manifest as other symptoms, mental health and stress can be some of those symptoms.

If you'd like to pick my brains some more about hormones and mental health please head over to my free community of Facebook and I'll be there to answer any questions you may have.

www.facebook.com/groups/themenopausecommunitysupportgroup

07/05/2023

Always love yourself. Your body is a warrior.

How are you feeling today?

Have a wonderful Bank Holiday Sunday.

www.facebook.com/groups/themenopausecommunitysupportgroup

06/05/2023

Self care is so important for everyone.

During menopausal years, self care is more nessesary than ever.

Make sure you're setting those boundaries and putting yourself first. Protecting your mental health through self care is vital.

If you find you're struggling to find a community of women in stages of menopause or just want a friendly community to join, please head over to my free Facebook community.

www.facebook.com/groups/themenopausecommunitysupportgroup

I will be there to answer any questions you may have. There may also be a lady or two in the same stage as you needing a friend or some support from outside their usual circle of friends and family.