Menopause can be challenging for many women, both physically and emotionally. Hormonal changes during menopause can lead to decreased sexual desire and physical changes that can make sex uncomfortable or painful. However, it's important to remember that these changes are normal, and there are ways to maintain sexual intimacy and pleasure during this time.

Physical Changes and Their Effects

During menopause, the body produces less estrogen, which can lead to vaginal dryness and thinning of vaginal tissues. These changes can cause discomfort or pain during sex and decrease sexual desire. In addition, menopause can also cause changes in the pelvic floor muscles, leading to urinary incontinence or discomfort during intercourse.

Communication with Partners

One of the essential strategies for maintaining sexual intimacy after menopause is communication with partners. It's important to discuss any changes in sexual desire or physical functioning with partners and to explore ways to adapt to these changes together. This can include trying new positions, using lubricants or other products to help with vaginal dryness, or incorporating more non-sexual physical intimacy into the relationship.

Exploring New Positions

Exploring new sexual positions can also help maintain sexual intimacy and pleasure during menopause. Positions that allow for deeper penetration can be more uncomfortable, so it may be helpful to try positions that allow for shallow penetration, such as spooning or the missionary position with a pillow under the hips. Experimenting with different positions can also help find more comfortable and enjoyable ones.

Incorporating Lubricants

Incorporating lubricants into sexual activity can also help manage vaginal dryness and discomfort. Various kinds of lubricants are available, including water-based, silicone-based, and oil-based. It's important to choose a lubricant that is safe to use with condoms and other barrier methods, and that does not cause irritation or allergic reactions.

Hormone Therapy

Hormone therapy is another option for women experiencing vaginal dryness or discomfort during menopause. This treatment involves taking hormones to replace those the body is no longer producing. Hormone therapy can help restore vaginal tissues and improve sexual function. However, it is not without risks and should only be used under the guidance of a healthcare professional.

Self-Care

In addition to communication with partners and exploring new positions or lubricants, self-care can also play a role in maintaining sexual intimacy after menopause. This can include regular exercise, eating a healthy and balanced diet, getting enough sleep, and managing stress. These strategies can help improve overall physical and emotional well-being, which can, in turn, improve sexual function and desire.

Seeking Professional Help

If the physical changes caused by menopause are causing significant discomfort or pain during sexual activity, it may be helpful to seek professional help. A healthcare provider can offer advice on managing symptoms and may recommend medical treatments, such as hormone therapy or medications for vaginal dryness. A pelvic floor physical therapist can also help women address pelvic floor muscle changes and incontinence issues.

Exploring Alternative Forms of Intimacy

In addition to maintaining sexual intimacy, it's important to remember that intimacy can take many forms. It's important to communicate openly with partners about what forms of intimacy are comfortable and desirable. Exploring alternative forms of intimacy, such as cuddling, hugging, or kissing, can be a way to maintain emotional closeness and intimacy with a partner, even if sexual activity is not possible or desirable.

Addressing Mental Health Concerns

Menopause can also impact mental health, which can, in turn, affect sexual function and desire. Depression, anxiety, and mood swings are common during menopause and can interfere with sexual intimacy. Seeking mental health support, such as therapy or counselling, can help manage these symptoms and improve overall well-being.

Managing Stress

Stress can also have an impact on sexual function and desire. Finding ways to manage stress, such as through exercise, meditation, or relaxation techniques, can help improve sexual function and desire. It's important to prioritize self-care and stress management during menopause to improve overall well-being.

Lifestyle Changes

In addition to seeking professional help and addressing mental health concerns, lifestyle changes can help improve sexual function and desire during menopause. Regular exercise can help improve circulation and promote overall health, which can, in turn, improve sexual function. Eating a healthy diet and staying hydrated can help support overall health and improve sexual function. Avoiding smoking and excessive alcohol consumption can also help improve sexual function and overall health.

Communication with Partners

Communication with partners is also essential during menopause. It's important to talk openly and honestly about changes in sexual desire and function and to discuss ways to maintain intimacy and pleasure. This may involve exploring new positions or techniques, using lubricants, or trying new forms of intimacy. It's important to approach these conversations with empathy and understanding and to remember that changes in sexual function and desire are a normal part of the ageing process.

Education and Support

Many women may feel embarrassed or ashamed to talk about changes in sexual function and desire during menopause. However, it's important to remember that these changes are a normal part of the ageing process and are nothing to be ashamed of. Seeking education and support can help women feel more comfortable and confident in their sexual lives. This may involve attending support groups or seeking information from trusted sources, such as healthcare providers or sexual health experts.

Exploring Alternative Treatments

In addition to lifestyle changes and communication with partners, alternative treatments may help improve sexual function and desire during menopause. Some women may benefit from hormone therapy or other medical treatments for vaginal dryness or other physical symptoms. Others may find that alternative therapies, such as acupuncture or herbal remedies, can help manage symptoms and improve sexual function. It's important to consult with a healthcare provider or alternative health practitioner before starting new treatments.

In conclusion, menopause can bring physical and emotional changes affecting sexual intimacy and pleasure. However, many strategies can help manage these changes and maintain a healthy and satisfying sex life, including seeking professional help, exploring alternative forms of intimacy, addressing mental health concerns, and managing stress. By prioritizing sexual well-being and seeking help when needed, women can navigate the changes of menopause with greater ease and comfort. It's important to remember that menopause is a normal part of life, and with the right support, women can continue to enjoy intimacy and pleasure in their relationships.

© The Natural Doctor

Menopause starts in the late 40s or the early 50s for most women, usually lasting a few years. During that time, at least 60% of women experience the typical symptoms of menopause, meaning hot flashes, mood swings, tiredness, irritability and night sweats. 

Aside from those unpleasant symptoms, women undergoing menopause have an elevated risk of several diseases, specifically osteoporosis, heart disease, diabetes and risk of obesity. During that time, a lot of women turn to natural remedies and supplements to relieve the symptoms. The following examples are here to give you some pointers:

Eating Calcium and Vitamin D-Rich Foods

The hormonal changes during menopause may cause your bones to weaken, increasing the risk of developing osteoporosis. Calcium and vitamin D are connected to good bone health and density, so you should make sure you have enough of both in your daily diet. Adequate intake of vitamin D for postmenopausal women is also something related to lower risks of fractures. 

Calcium-rich foods such as milk, cheese and yoghurt are a great addition to your diet, but they’re not the only source. Leafy greens such as kale, spinach and collard greens are a good source of calcium as well. You can also find them in beans, sardines, tofu and a variety of other foods. 

Calcium-fortified foods are a good source too, such as fruit juice, milk alternatives and cereals. The main source of vitamin D remains the sun since your skin is naturally producing it whenever you’re exposed to sunlight. As you get older, the body's ability to produce it gets less efficient, so supplements are encouraged to compensate for this change.

Keep Your Weight Balanced and Healthy

It is not uncommon to gain weight during menopause as a result of changing hormones, genetics and lifestyle. The gain of excess body fat around the waist is connected to a heightened risk of developing diseases such as diabetes and heart issues. Your body weight may affect the menopause symptoms as well.

Eating Fruits and Vegetables

Diets rich in fruits and vegetables may help you prevent a good range of your menopause symptoms. Fruits and vegetables are low in calories, but at the same time filling, allowing you to lose weight and maintain a healthy balance. They may also prevent several diseases, specifically heart disease. The risks of this condition rise after menopause, due to age, weight gain and reduced oestrogen levels in the body. Fruits and vegetables can also help prevent bone loss in a balanced diet.

Avoiding Triggering Foods

Some foods may trigger hot flashes, mood swings and night sweats, so they should be avoided. They are more likely to trigger those if you eat them at night as well. The common triggers may include alcohol, caffeine and spicy or sugary foods. You should keep a symptom diary if you experience those, keeping track of the foods triggering menopause symptoms. This may allow you to avoid the symptoms by avoiding these foods or reducing their consumption.

Regular Exercise

There is not enough evidence as of yet if exercise has any direct effect on treating night sweats and hot flashes. There is ample evidence that proves the benefits of regular exercise, however. Improved energy levels and metabolism, healthier bones and joints, better sleep patterns and decreased stress levels. In one example a study found that a mere three hours of exercise a week may improve the physical and mental health of a group of menopausal women. 

Regular exercise is also associated with better health, protection from diabetes and several dangerous conditions. Stroke, heart disease, cancer, high blood pressure, type 2 diabetes, osteoporosis and obesity are much less likely to occur with enough physical activity.

©The Natural Doctor

Is there any connection at all between menopause and work? That is a question that many would not consider, and in most cases, they’d be right. Most of the time there isn’t anything that ties the two together. But that is not always the case. 

Women experience menopause differently. Some can breeze through it with grace, without experiencing overwhelming negative symptoms. However, other women have more trouble with menopause and don’t transition well. It is important for them to get the right support for it, to have an open discussion about it and help the issue to become less of a bother for them in the workplace. Nowadays, there are some consequences for women employees going through menopause and their employers. In this guide, we will talk about them all. 

What is the scale of the issue?

Nowadays, women going through menopause constitute one of the fastest-growing demographics of the workforce. On average, the age at which women experience menopause is 51, although in some cases it can start even earlier. 8 out of 10 women are working when they enter menopause. 3 out of 4 women experience various menopause symptoms, and 1 out of 1 experiences serious symptoms, which require medication or some other treatment, due to their severity. 

The reality is that there is an ageing demographic, with new entrants from education on the low side. As such, organisations need to adapt and cater to their older workers, in this case, women going through menopause, to ensure they retain their talent and use it for the business. As such, it is a good idea to think about it as a two-way street. Menopausal women often need the work for more than just a salary. It is a source of self-esteem, fulfilment and a certain identity for them, which serves to fulfil social needs too. On the other hand, if the working environment lacks temperature control, there are too many people cramped together and the nature of the work is too stressful, menopause symptoms in women can easily become worse. 

The impact of menopause on work

As it was already mentioned, women experience menopause differently. From physical symptoms like headaches, sleep issues, hot flushes and period irregularities, to psychological symptoms like low mood, anxiety and poor concentration, the plethora of symptoms is different for everyone. Half the women don’t even seek out medical advice and don’t even feel comfortable sharing menopause problems with their managers. This means there is a certain negative perception of menopause, making women feel embarrassed to talk about it. But for women who are well-aware of the symptoms, their quality of life and work can return to normal much more quickly. This is especially the case when there is also knowledge and active steps taken at the workplace to foster this process. 

What managers need to know

Line managers in general don’t feel confident enough to talk about menopause with women. They don’t fully understand menopause and don’t know how they can help. There is a certain need for training, for line managers to understand how they can help their women employees and what sort of support they can provide. Sometimes it is very steps, which are also cost-friendly – a desk fan, or some time off to visit their doctor, etc. 

More support is good for women employees and it is good for the business too

There are compelling reasons for managers and organisations to support menopausal women in the workplace. It not only creates a culture of inclusion but also sets the stage for establishing good colleague relationships. And when all of that is present, the company can develop as well. 

© The Natural Doctor

Nobody would call menopause a disease, so calling the negative side effects of it ‘symptoms’ is not technically correct. However, this period of a woman’s life comes with certain side effects that often feel overwhelming. 

It doesn’t help the fact that many of the symptoms overlap, causing a cascading effect of introducing more problems. However, one thing is for certain – there is a way to keep things under control. Whether it be a specialised bioidentical hormone replacement therapy or some other treatment, women can regain back their health and wellbeing. In the following guide, we take a look at several of the symptoms that are most commonly associated with menopause, as well as how they can be treated: 

• Hot flashes – perhaps the most common symptom of menopause is hot flashes. Also referred to as vasomotor symptoms, these begin as early as perimenopause. They last a long time. It is believed they are set off by an area in the hypothalamus and emerge as a way for the body to cool itself. There are a few things that can help with hot flashes. For starters, reducing hot beverages, caffeine, alcohol and smoking can minimise the occurrence of this symptom. Dressing in layers and wearing light clothes also helps the situation. Drinking plenty of water, especially in the warmer months of the year, is an absolute necessity for every woman out there. 

• Vaginal changes – the decreasing levels of oestrogen thin the vaginal lining and diminish the vaginal secretions. This results in dryness and irritation, as well as reduced sex drive. In some women there is also the condition of atrophic vaginitis that develops, which requires immediate treatment, or else it leads to more ulceration and vaginal thinning. The best way to address this kind of symptom is to consider a vaginal lubricant or moisturiser. Any kind of treatment applied in the form of tablets, creams and rings can be helpful.

• Weight gain – there are a lot of viable strategies when it comes to combating weight gain in women of this age group. Doing light exercise remains the best possible strategy for minimising this issue. A balanced diet will also assist in keeping a healthy weight.

• Insomnia – during menopause, many women complain about insomnia. The problem is usually caused by hot flashes during the night. Implementing a strict bedtime routine can help with the problem. Limiting screen time before going to sleep and always going to sleep at about the same time each night is a fine way to counter insomnia symptoms.

• Dry skin/hair – with age, the skin becomes less capable of retaining moisture and it is the declining levels of oestrogen that have a lot to do with it. One way to remedy the situation is to stop smoking because it has a notable effect on the skin. Another thing is to be more protective of the skin when it comes to sun exposure.

• Concentration and memory problems – the most likely factor that creates these symptoms is stress during menopause. One of the best ways to maintain good brain health is to stay physically active. Aiming for at least 150 minutes of physical exercise per week is a good goal. Also, women who strive to use their mind in different ways also experience less concentration and memory problems. Solving puzzles, playing board games or just learning a new skill are all proven ways to accomplish this task.

All of these symptoms are common enough during menopause. Knowing the right ways to address them really can contribute to better wellbeing during that period of life.

© The Natural Doctor