the MIND less FULL

Ain't no Period Drama...

Sunday 16th May 2021

I am thinking that many of you might start reading this blog, get to the word menopause and think ‘its not for me!’.

If you are however:

• A woman
• Know any women

Then I suggest you read on.

Anyone who has ever been through puberty knows just how much it can cause chaos in terms of the way we think, feel & behave. Remember the turmoil of those teenage years? Likewise pregnancy. Both of these major life stages are fuelled by hormones rampaging, and characterised by physical changes & psychological difficulties experienced as a result of changing bodies and minds. They are also well documented.

Menopause however has long been cloaked in secrecy and mystery, shrouded with a bit of embarrassment. The preserve of ‘old ladies’ and something not to discuss at the dinner table (or anywhere for that matter).

Average female life expectancy in the UK is 83 years. If perimenopause symptoms begin at roughly age 40, with menopause following around 10 years later – the ‘average’ women will then spend the rest of her days post menopausal. That’s over half her life in the stage we tend to call ‘menopause’. Still think it is something we shouldn’t discuss?

As a psychology teacher, I don’t claim to be an expert in the field so can I start by recommending the following book: Menopocalypse by Amanda Thebe. Anyone female over the age of 38 should read this book. Every husband, boyfriend, son, father should read this book. Anyone who employs or works with people should read this book. It is the equivalent of ‘Are you there God, it’s me Margaret’ or ‘The secret diary of Adrian Mole aged 13 3/4 ‘ (the sort of book that prepares you for puberty & the teenage years, but for the menopause)

In her book, Amanda charts her journey from entering her 40’s as a fitness coach living the dream, with a view that menopause was something that happened to older ladies, through the hell she affectionately describes as the Menopocalypse. At the age of 43, perimenopause hit like a tonne of bricks bringing with it all sorts of physical and psychological chaos that rampaged through the rest of her 40’s as she reached menopause, now residing at the age of 50 in postmenopause.

This book will open your eyes to physical symptoms many women experience – from migraines, fatigue, weight gain, increased allergic reactions, joint pain, incontinence, insomnia, loss of libido, wrinkles & hair loss, and to the psychological impact – from brain fog, memory loss, anxiety, increased stress, depression, loss of self-esteem, rage, mood swings. What is more, these symptoms start up to 10 years BEFORE menopause and often get dismissed, ignored and not recognised by some medical professionals.

She also describes ways to thrive

Most of all, reading this book will make you feel normal. Validated. Seen & heard.
If you are husband, partner, son, colleague, employer – it might just help you understand what is actually going on (and how often women adopt a ‘keep calm & carry on’ attitude, to the detriment of their health & sanity)

Whilst not an expert in biology - I do however know a bit about stress. Stress can feature a lot during the menopausal years. Stress is both caused by physical & psychological changes during this period of our lives and is a symptom of the physical and psychological changes experienced.
Now for a tiny bit of science. Stick with me. I promise to be quick.

One of the main players in stress is Cortisol. Cortisol is a steroid hormone. It peaks early morning – giving us the push we need to get on with our day, and decreases on an evening, allowing us to go to sleep. It also plays a role in controlling blood sugar levels, metabolism, reduces inflammation and assists with memory formulation and regulation of the immune system. In terms of the stress response, Its function is to activate the release of glucose from the liver and supress the immune system – providing us with the energy to keep going during stressful times.

So – what is the link between menopause and cortisol? Its complex. As estrogen fluctuates throughout perimenopause, high levels can lead to surges of cortisol and the body detects it as a stressor. Progesterone (another hormone) has a calming effect and acts as a buffer to cortisol – but during the menopause journey decreases.

So – cortisol can spike throughout menopause, so we feel more stressed because of high cortisol in our systems and less able to cope because of low progesterone. This cortisol can then cause further chaos- disrupting sleep, increasing risk of illness due to immunosuppression, increasing vulnerability to allergic reaction, susceptibility to weight gain, digestive problems, increased anxiety, inflammation, fatigue, brain fog….the list goes on.

Then… the impact of less sleep, weight gain, illness, increased anxiety and stress, inflammation, allergic reaction all make us feel more stressed…leading to an increase in cortisol & stress…and so on it goes.

Add to that major life events associated with mid-life, changes in lifestyle choices as we get older around exercise, food & drink, plus the physical and psychological impact of all of these changes and we can find ourselves floating in a sea of cortisol – with stress levels rampaging

Anecdotally, in a survey of my nearest and dearest friends of a similar age, they sited the following impact of the menopausal years on the way they think, feel & behave:

• I look in the mirror and wonder ‘is that really me?’
• I *think* I eat healthily & exercise enough – but nothing seems to work, so that then effects my mood…and then I seek solace in chocolate & wine
• Anyone else experience off the scale rage & frustration? Like you might possibly explode?
• Brain fog and stopping mid-sentence…
• Low mood for no reason
• Exhaustion
• Lack of motivation
• Waking up in the early hours and not being able to go back to sleep
• Drop in confidence
• Increase in anxiety
• Increased stress
• Less ‘gumption’ to do anything
• Decreased confidence linked to fat tummy
• Heightened emotions
• Unexplained anger
• Grumpiness
• Memory issues
• I think I have been in denial and been in a state of ‘this doesn’t apply to me right now’. It’s dawning on me that I may be wrong….
• Sluggishness & lack of sparkle
• Not bouncing back as quick as usual

The good news is there is so much that can be done to help with symptoms experienced during this time – if only we know where to look for guidance. Exercise, nutrition, sleep, stress reduction, as well as medication can all help. But it all starts with awareness - We need to be talking about menopause so much more. With our friends, our families, in the workplace.

On Sunday May 23rd (9am-11am CST 3-5pm UK time) I am ridiculously excited to be delivering my workshop ‘Managing menopause stress’ hosted by force of nature & Menopause Queen, Amanda Thebe.

There are little easy wins utilising mindfulness techniques that you can make that help to lower cortisol and reduce stress. It will be a practical session with loads of ideas to take away and practice.

I got in contact with Amanda after hearing her speak on a podcast hosted be Dr Louise Newson, discussing the menopause. Although living in Canada for 15 years and having resided in Texas for the past 5, Amanda is from the same small North East town in England as myself. The place that inspired Aldus Huxley to write ‘A Brave New World’ (which provides a good alternative title for the workshop).

If anyone would like to join us - united by hormones & WiFi - places can be booked here: https://www.eventbrite.com/e/the-mind-less-full-workshop-managing-your-menopause-stress-tickets-154487180315

If anyone fancies reading Menopocalypse & learning more, copies are available at all major retailers or support local Stockton bookstore Drake: The bookstore.

Hope that you can join us - or share with someone who might. ❤