Herts &amp; Beds

Dr Fionnuala Barton is the Founder of <a href="https://themenopausemedic.com" target="_blank" rel="noreferrer noopener">The Menopause Medic</a>, which has three locations in Berkhamsted and Harpenden. As a GP, women&#8217;s health doctor and accredited Menopause Specialist (by the British Menopause Society), Dr Barton is a serious pro when it comes to managing women&#8217;s physical and emotional wellbeing. She focuses on early recognition and symptoms, treating women with a holistic, personalised and evidence-based approach to help empower them on their wellness journey. So, who better to ask for advice on managing your menopause? Here are her top tips for taking control and making it work for you. 



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="2250" src="https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Portraits_Dr-Fionnula-Barton-160.jpg-menopause-medic.jpg" alt="Dr Fionnuala Barton The Menopause Medic" class="wp-image-84141" srcset="https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Portraits_Dr-Fionnula-Barton-160.jpg-menopause-medic.jpg 1500w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Portraits_Dr-Fionnula-Barton-160.jpg-menopause-medic-533x800.jpg 533w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Portraits_Dr-Fionnula-Barton-160.jpg-menopause-medic-667x1000.jpg 667w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Portraits_Dr-Fionnula-Barton-160.jpg-menopause-medic-1024x1536.jpg 1024w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Portraits_Dr-Fionnula-Barton-160.jpg-menopause-medic-1365x2048.jpg 1365w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



Access as much information as possible 



This will enable you to feel informed and empowered to make decisions about your care. A great place to start is <a href="https://www.womens-health-concern.org/" target="_blank" rel="noreferrer noopener">Women&#8217;s Health Concern</a>, which is part of The British Menopause Society and offers plenty of evidence-based resources. 



Get (and stay) connected



Maintaining strong social networks of supportive friends and family can help you feel less isolated and alone. Sharing experiences can also help improve mindset and provide an opportunity to share ideas and learn from others about what works for them.



Prioritise your sleep



Let’s be honest, things never feel as good or go as well when we are sleep deprived. Sleep disruption is a common symptom in menopause and perimenopause. Try to achieve 7-9 hours per night. Avoid late-night screen time, caffeine and alcohol, get some early morning exposure to light to aid natural sleep cycles and keep your room cool (16-18 degrees). Consider a hot shower or hot drink before bed to drop your core body temperature (yes, this has the opposite effect to what you&#8217;d think!), and chose light breathable nightwear and bed clothes (and maybe separate duvets to your partner) as well as eye masks, and ear plugs. Cognitive Behavioral Therapy for Insomnia (CBTi) using apps such as Calm, Sleepio or Sleepful can be helpful, too. 



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Nourish your body



Weight gain is common in midlife, perimenopause and menopause but caloric restriction can often make the situation worse. Ensure you are eating sufficient calories for your needs and prioritising high quality protein (1-2g/kg of body weight daily, which is harder than it sounds); oily fish twice weekly (or fish oil supplements); 30 different plants per week to ensure adequate fibre, antioxidant and prebiotic exposure. Try to avoid big swings in blood sugar as this can make symptoms worse: eat savoury first and if you need something sweet have it after a meal to reduce fluctuations. Consider &#8216;time restricted eating&#8217;, which involves keeping to an eating window of 12 hrs per day to provide your body with adequate time to metabolise and catabolise effectively. Do not deny yourself things you enjoy and don’t use your nutrition to &#8216;treat&#8217; or &#8216;punish&#8217; but consider stopping eating at 80% full and moving after meals, such as taking an evening stroll after supper.



Think about your alcohol intake



If you drink alcohol, what is your relationship with it? If you are drinking to soothe or solve try to find alternative ways to meet those needs. The maximum recommendation for women is 14 units per week (125ml glass of 12% wine is 1.5 units). Your alcohol intake may be impacting your sleep quality and quantity, contributing to flushes and night sweats, affecting liver metabolism, impacting blood sugar levels, worsening mood or causing cognitive problems and even increasing the risk of many cancers. Trial a period of abstinence, or reduced alcohol intake. Aim to have at least three days alcohol free per week. You could also try low sugar and low alcohol or non-alcoholic alternatives.



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1000" src="https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Woman-drinking-wine-canva.jpg" alt="Woman drinking a glass of red wine" class="wp-image-84143" srcset="https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Woman-drinking-wine-canva.jpg 1500w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Woman-drinking-wine-canva-800x533.jpg 800w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Woman-drinking-wine-canva-1000x667.jpg 1000w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



Hydrate



It sounds obvious but is something that many of us overlook. When our cells have insufficient water they cannot function properly and everything slows down, including our bowels, which are important for ridding the body of unwanted toxins. Cognitive function also declines when dehydrated. Aim for 2L daily as minimum and increase to 3L if you&#8217;re very active. Remember that alcohol and caffeine are both diuretics, which trigger your body to offload more fluid. So, for every coffee or glass of wine you have, drink an extra glass of water.



Move! 



Do whatever makes you feel good &#8211; be that walking, skipping, running, dancing, cycling, rowing, hiking, swimming! Weight bearing activity is particularly important for maintaining normal bone mineral density. Yoga, Pilates, weight lifting or body weight exercises are great for providing musculoskeletal strength and stability and building lean muscle mass, which is important for metabolic and immune health and weight management. Variety is key, so aim to work as wide a range of muscles as possible.



Pause, rest and reset



Feel empowered to say &#8216;no&#8217; more often, put boundaries in place and hold space for yourself to protect your energy. Move away from things that drain you and towards things and people that nourish you. Consider proactive psychological therapy or coaching to work through any specific difficulties you are facing and develop a toolkit of strategies to move forward with positivity, purpose, and a plan.



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1000" src="https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Supplements-canva.jpg" alt="Heatlh supplement tablets " class="wp-image-84142" srcset="https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Supplements-canva.jpg 1500w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Supplements-canva-800x533.jpg 800w, https://dev.muddystilettos.co.uk/herts/wp-content/uploads/sites/2/2024/05/Supplements-canva-1000x667.jpg 1000w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



Supplements 



Most of us will not get adequate exposure to sunlight throughout the year to maintain normal vitamin D levels, and this is an important &#8216;hormone-like&#8217; vitamin, responsible for normal bone growth and maintenance of bone mineral density as well as reducing inflammation, cell growth for muscle and immune cell function and normal glucose metabolism. I recommend supplementing with Vitamin D3 1000iu daily, as minimum for perimenopausal and menopausal women, but possibly higher doses in those with very low levels. Other supplements to consider are Omega-3, B6 and B12 if you are at risk of dietary deficiency (plant-based). Magnesium may also help with anxiety and sleep.



Hormone Replacement Therapy (HRT) 



Menopausal Hormone Therapy (MHT) is the gold standard treatment for perimenopause and menopause involving combinations of oestrogen, progesterone and testosterone and should be the first-line treatment recommended by your clinician. Up-to-date research indicates that HRT/MHT is safe for most women and not only beneficial for relief of symptoms but also for maintaining normal bone mineral density, metabolic and cardiovascular health. There are many options available from hormone patches, gels and sprays, to tablets, vaginal tablets, rings or a combination. There is no &#8216;one size fits all&#8217; solution, so talk to a clinician to explore the best and safest options for you. 



For more information, book in with the team at <a href="http://www.themenopausemedic.com">The Menopause Medic</a> for a detailed assessment and holistic plan specific to your unique needs.

Knowledge is power: 10 ways to manage your menopause journey

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