Menopausal Hotties
The hottest topic in town: Hottie’s Menopause Manual
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!
Love
Julie
Hottie’s Menopause Manual
20. Gum Issues
Oh goodie - another month, another menopause symptom! Let’s delve into the pic ‘n’ mix of more menopausal mischief and mayhem, by pulling out (dental pun intended!) and unwrapping this tantalising trio of symptoms affecting another G-Spot - GUMS!
Step forward: Gum recession ~ Gingivitis ~ Gum bleeding!
Approximately a quarter of peri/menopausal women will experience some sort of gum problems.
Symptoms can include:
- Pain or burning
- Swelling and/or pus
- Increased sensitivity
- Dry mouth
- Bad breath
- Bleeding
If you experience these or any other abnormal gum problems at any time, consulting a dental care professional or your GP is always recommended for your peace of mind. They will be able to prescribe any medication, or even recommend something as minimally ‘disruptive’ to your daily routine as a medicated toothpaste/mouthwash.
As you have probably already guessed fellow hotties, it’s all ‘thanks to’ fluctuating and declining oestrogen levels which affects oral tissue, including the gums, salivary glands and jawbone.
Unfortunately, our mouths seem to be in constant use, one way or another, what between the eating, drinking, talking, shouting, crying and lamenting we do! Throw into the menopausal mix those restless topsy-turvy nights, fighting with the duvet trying to sleep, and some of us are still ‘bumping our [poor] gums’ from dusk til dawn!!!
So let’s quit with the moaning, albeit temporarily, and start trying to find tips and solutions to alleviate (yet) another irritating problem!
Problem Solving Tip #1
Get an electric or battery-powered toothbrush - now this may seem like a luxury and, heaven knows our bingo wings could do with the workout, however, a vibrating toothbrush is a necessity in a hottie’s life, as are other vibrating objects…but one piece of advibe adviCe at a time!
Problem Solving Tip #2
Floss every day - that little bit of tape can reach parts that mere bristles cannot, pulling out plaque and tartar that brushing alone can miss. If floss is too fiddly for you, try dental picks (which also discreetly fit in your purse or phone wallet).
Problem Solving Tip #3
Nutritional deficiencies from poor diet choices can contribute to gum deterioration, so do your research - and if you can’t tweak what’s going on to your fork, stock up on your vitamins and minerals. There are a plenty to choose from and they can be extremely beneficial to your overall health and wellbeing.
Problem Solving Tip #4
Reduce caffeine consumption. We know this can be an emotional crutch that you lean on, however, trust us when we say that you will feel a damn sight better without having so much of it coursing through your veins, leaving you wired yet tired. And if you are going to drink coffee, scientific studies show that it‘s best to ideally wait a good 90 minutes before chugging it, otherwise it plays havoc with our cortisol levels which have a huge role in our sleep/waking up patterns. We have enough on our plates as it is with our hormones going haywire!
And, besides staining the pearly whites, caffeine can also worsen oestrogen imbalances in your body which in turn can increase the severity of peri/menopause symptoms. Plus, there are some of us who add a ridiculously unnecessary amount of sugar, syrups or sweeteners to our caffeine fix, which only contributes to the rotting of our already fragile teeth and gums.
Problem Solving Tip #5
Reduce your stress and anxiety levels as these will only exacerbate your symptoms and overall wellbeing. You need AND want to be cool, calm and collected instead of a hot mess of stress!
Calming activities such as yoga, pilates, stretching, swimming, breathing exercises, guided meditations will all help achieve that oasis of calm.
Or you can simply sit/lie back, chill out and and get your teeth into our relaxing playlist!
(Sittin’ On) The Dock Of The Bay - Otis Redding
Ain’t No Sunshine - Bill Withers
Footprints In The Sand - Leona Lewis
Turning Page - Sleeping At Last
The Wind Beneath My Wings - Bette Midler
How Deep Is Your Love - Bee Gees
Show Me Heaven - Maria McKee
Time To Say Goodbye - Sarah Brightman & Andrea Bocelli
Right Here Waiting - Richard Marx
What A Wonderful World - Louis Armstrong
Oh yeah…
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