May 2022

Menopausal Hotties

The hottest topic in town: Hottie’s Menopause Manual

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The Emma Heaven magazine is proud to present the Hottie’s Menopause Manual..

Did you know that there are - brace yourselves - 34 reported symptoms associated with the menopausal journey?

Ohhh yes hotties you read that right! Not 3 to 4 but a goddamn 34 of the cheeky little blighters. You may want to make a cuppa or pour yourself a large glass, and sit comfortably as it’s a looooong list.

Do not fear though warrior hotties, as we are going to take them in our stride and steadily work our way through them.

Hopefully this will arm you with the knowledge, power and humour required in order to deal with the emotional and physical minefield that is the menopause.

We continue with…

4. Fatigue

Well hotties we are getting through our list of 34 reported symptoms of the menopause.

Remember, you may not experience them all, or even none at all, but for the majority of us, we will have at least several of these and to varying degrees!

This month the focus is on that other ‘F word’ - Fatigue!

So if you're reading this and struggling to stay awake and it’s not ‘cos you’ve been burning the candle at both ends, or, you have little interest to continue reading this, then it’s more than likely it’s the dreaded ‘F word’ which assails many a hottie. Yes, you could well have menopausal fatigue.

It's very real and super frustrating as it can leave you feeling in a constant state of blahhhh and mehhhh….you’re all too familiar with trying to disguise a(nother) yawn, or furiously blinking to keep your eyes wide open and to stay focused! It can be the stuff of nightmares.

Energy is totally zapped from even the most basic of tasks, seeming like too much effort or totally wiping you out. Overnight you feel as if you’ve gone from being the life and soul of the party to counting down the seconds until you can leave to go climb into your PJs or steal a nap on the party host’s sofa!

Concentration becomes quite the challenge. Wakey wakey hotties - hope you're still with us, or have rejoined after a much needed power nap. Ohh and I’m sorry to say that a good night’s sleep may also be another ‘casualty’ and a long distant memory thanks to the menopause. And don’t even mention ‘memory loss’ to me - it feels like a relentless menopausal circle. Sigh…Oh how I’d so love to be a square right now, I’m so tired of this menopausal cycle. And I’m way too knackered at the moment to even think of exercising...

As we approach menopause, our hormones bob up and down like a rubber duck floating on a wild stormy sea.

Decreasing female sex hormones - progesterone and estrogen - can make us less able to relax enough to get that much needed sleep. This sleep deprivation affects everything we do. I think it’s time to call in the sleep fairies - oh how I so wish that they were real; I swear it’s the lack of sleep ‘delirium’ kicking in!

As fairies (sadly) don’t exist, here are a few things we can do to help kick fatigue to the kerb:

If you’re able, try taking a power nap of 20-30 minutes is ideal. If it’s good enough for Olympians it sure is for us hotties.

Get fresh air: Fill your senses and lungs. Taking a walk in nature can rebalance and re-energise us. Yes, it really is a walk in the park. Or as the cognoscenti are known to call it, ‘forest-bathing’...

Don’t over exercise: Whoop whoop now that’s a tip I am totally here for. Aiming for 30 minutes a day will have a positive impact such as a power walk, yoga or cycling - these will boost your circulation and increase your energy.

Swap out the high caffeine drinks for herbal or decaffeinated teas/coffees and drink plenty of water, especially in the warmer months.

Turn off the technology. Swap it out for journaling, meditation or listening to music; perhaps unwind with a relaxing podcast, or read a book.

Emptying your mind of worries or tasks can help you unwind, ready to embrace those sweet Zzzzz’s 💤.

Stay cool: Keep the bedroom nice and cool; natural cotton-rich bedding will help draw heat away and keep you cooler if you're ever ‘visited’ by the night sweats!

Be kind to yourself. You are important. Make time for you.

Medications can help to rebalance lost hormones - there are so many positive benefits and it’s worth a visit to your GP to discuss what you need to navigate your way through menopause. There is also a huge range of herbal supplements to explore too.

The important thing to remember hotties is to know that you have the right to feel your best, and to be your best. Help is out there. Please don’t settle. Let’s banish the fatigue and sparkle brighter than ever before. We deserve it. YOU deserve it!



Hottie’s Menopause Manual

10. Depression

Peri/menopausal women can be particularly vulnerable to depression, leaving us that much more sensitive due to hormonal shifts during this time.

But how do we differentiate between feeling blue and being depressed?

Feeling blue:

  • Down in the dumps
  • Feeling a bit ‘meh’
  • Bursting into tears over the most mundane $hit ever - sad films reduce you to a snivelling, snotty mess
  • You feel like crap
  • Apathetic and indifferent
  • Even basics like getting dressed seem like a chore
  • You don’t quite know what to do with yourself!
  • Binge-eating/drinking (more than usual!), followed by extreme bouts of self-criticism and pity-me parties!

And so the cycle continues…rinse and repeat…

Most people feel blue now and again, which is especially true for us hotties as we are having to deal with our bodies changing, and, to add insult to injury, it feels like we’re just mere passengers on this journey where we ride a rollercoaster of emotions daily. Our only advice is to buckle up and try to go with the flow…it’s not necessarily an enjoyable ride and it does have its ups and downs. HOWEVER, take heart dear hottie, and know that you WILL come out the other side, albeit a little shaken and stirred!

Being depressed:

‘True ‘depression has a whole host of other symptoms in addition to the already mammoth list mentioned above. However, they may be exacerbated and prolonged by any one, or several, of the following:

  • Significant weight loss or weight gain as your appetite changes
  • Insomnia - frequent problems sleeping - getting to sleep, waking up during the night, oversleeping
  • Struggling with feelings of guilt
  • Overwhelmed with feelings of helplessness or hopelessness
  • Constantly feeling sad, anxious, empty
  • Losing interest in daily activities and hobbies
  • Difficulty concentrating, problems with remembering things, decision-making
  • Fatigue/extreme loss of energy
  • Feeling extremely irritable and restless
  • You experience aches and pains, headaches, cramps or digestive problems which have no obvious physical cause and may not ease, even with treatment
  • Some women can also have thoughts of death or suicide, or suicide attempts

If you have been experiencing some of these symptoms, most days, and for at least two weeks, you may be experiencing major depression and should seek help from your GP immediately. They should be able to diagnose you and prescribe the treatment you need.

[Major] depression is a condition which is associated with a chemical imbalance in the brain - the changing hormones we experience during peri/menopause may also be associated with that imbalance.

Looking after our emotional health during peri/menopause is vital and it is important to make sure we can differentiate between feeling blue and being depressed.
If you are depressed, we cannot emphasise enough the importance of contacting your GP so they can address your needs ASAP.

If you are feeling blue, there are quite a few things you can do to help make yourself feel better, to lift your mood.

Go for a walk in the local park, along the beach, the forest, along a lakeside. Breathe in the fresh air, inhale nature's scents and enjoy the scenery. It is scientifically proven that spending time in nature, is hugely beneficial for mental and physical health. The Japanese tend to call it ‘forest-bathing’ - best of all, you don’t need a swimsuit, just some snuggly clothing and comfies!

Try some meditation to de-stress or uplift your soul. Our magazine has a smorgasbord of guided meditations for every emotion and mood you may experience.

‘Eat the rainbow’ - our bodies need a variety of fruit and vegetables which are brimming with vitamins and minerals to stay healthy, and nature has thoughtfully colour-coded these for us. You are what you eat - so put the colour back into your life.

How you dress can have an impact on how you feel! So if you want to feel fabulous make sure you look fabulous! Whether that’s putting on makeup, a favourite outfit, or a spritz of your favourite scent, especially as scents can uplift your mood and evoke memories…it’s the smell factor…smell good, feel good. Or scented oils, such as geranium or orange are particularly good mood-boosters.

Make sure you stay well-hydrated…water really is the true elixir of life…Your skin and joints (and wallet) will thank you for it!

Also try to limit your caffeine and alcohol intake, as they can exacerbate any depressive symptoms.

And our personal favourite: Compile a mood-enhancing playlist for whenever you’re feeling down in the dumps - kick off your shoes, hit play, sing out loud, shake your booty, and dance your socks off. Glitter ball and disco lights optional. Now go dance yourselves dizzy hotties (Liquid Gold)!

Here’s one we made earlier!

Things Can Only Get Better - D-Ream
Titanium - David Guetta feat. Sia
This Is Me - Keala Settle & The Greatest Showman Ensemble
Roar - Katy Perry
Rise - Katy Perry
Reach - S Club 7
The Only Way is Up - Yazz
The One and Only - Chesney Hawkes
Keep On Movin’ - Five
It’s Alright - East 17
I Am What I Am - Gloria Gaynor
Don’t Stop Believing - Journey
Tubthumping - Chumbawamba

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