Menopause transition is a natural part of life for women between 40 and 60, but let’s be honest—it’s far from easy. Many of us go through it in silence, dealing with heavy periods, anxiety, brain fog, lack of focus, fatigue, sleepless nights, hot flashes, night sweats, sexual problems and many more. These symptoms don’t just affect how we feel—they impact how we function, especially at work.
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Providing help to face these challenges head-on
Whether it’s a drop in focus, energy, or productivity, menopause can leave us feeling like we’re losing our edge, sometimes even leading to job loss.
I’ve been there myself, so I get it. As a physician with firsthand experience of how menopause can impact women, I am dedicated to helping you effectively navigate this transition. Using psychological flexibility I support women in managing their symptoms while staying active at work and in their personal lives.
I’m here— to help you face these challenges head-on, not just physically, but mentally. Together, we can work on embracing who you’re becoming, boosting your confidence, and thriving through this transition.
As a physician with firsthand experience…
As a physician with firsthand experience of how menopause impacts women, I specialise in helping middle-aged women navigate this transition using Acceptance and Commitment Therapy (ACT) and a neuro-affirmative approach. Managing menopause symptoms goes far beyond addressing hot flashes and sleep issues. Estrogen, progesterone, and androgen hormone receptors are spread throughout the body—from the brain and muscles to blood vessels, the pelvic floor, and the vagina. As these hormones gradually deplete, each woman experiences a unique set of symptoms, leading to challenges across various systems.
I can personally attest to the difficulties of menopause. Even as a medical doctor and ACT expert, the transition has been an overwhelming process for me. Managing the sense of loss of control and focus while coping with multiple symptoms can feel daunting. That’s why teaching self-care is crucial to help women manage their symptoms and promote overall well-being. However, it’s essential not to oversimplify this to just diet, hormone therapy, sleep, and hot flashes.
Middle-aged women, typically aged 45 and above, often find themselves at the peak of their professional lives while juggling the demands of raising teenagers, caring for aging parents, and managing long-term relationships or navigating divorce.
Therefore, a holistic self-care approach is essential to address the following areas:
- Education on Hormonal Changes: Understand how hormonal fluctuations impact your body and mind, including what to expect during this transition.
- Hormonal and Non-Hormonal Therapies: Explore options for hormonal therapy, including key questions to ask your healthcare providers and resources for further information.
- Sleep Hygiene: Learn effective strategies to manage sleep issues and tackle challenges related to insufficient rest.
- Psychological Health: Develop self-care skills such as stress management, maintaining focus, and addressing fatigue and burnout. I would like to emphasize the importance of self-compassion, as many women find it challenging to extend the same kindness to themselves that they readily offer others.
- Social Health: Reach out to friends, family, or support groups. Sharing experiences with others can significantly alleviate feelings of isolation.
- Sexual Health: Addressing genitourinary symptoms, such as vaginal dryness, painful intercourse, recurrent urinary infections, and leakage, can be difficult. Open communication and seeking solutions are vital components of self-care. There are specialized vaginal moisturizers for menopausal women, as well as intimacy exercises that partners can practice to enhance comfort.
- Open Communication:
- With Partners: Discuss any changes in sexual health or libido, and consider counselling to navigate these shifts together.
- At Work: Communicate with colleagues about thermoregulation, managing focus, and flexible work arrangements when necessary.
- With Family and Friends: Engage in conversations about recognizing symptoms and the support you may need. This requires embracing the discomfort of these discussions and fostering effective communication paired with self-compassion.
- Bone Health and Wellness: Prioritising healthy eating habits and exercise is crucial in this period of your life, with an increased intake of calcium and vitamin D to prevent osteoporosis.
- Listen to Your Body: Pay attention to your body’s signals. Rest when needed, and avoid pushing through fatigue or discomfort. Practice self-compassion by treating yourself kindly and acknowledging the significant changes your body is undergoing.
- Professional Guidance: Stay on top of regular health check-ups, including screenings for bone density, cardiovascular health, and overall well-being.
- Menopause Specialist: If needed, consult a menopause specialist who can guide you through your specific symptoms and offer tailored advice.