May 2022

Menopausal Hotties

The hottest topic in town: Hottie’s Menopause Manual

menopausal hotties profile photo

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

27. Poor Sleep

When Forrest Gump claimed, “Life is like a box of chocolates, you never know what you're going to get”, he could have been describing menopause because as we all know ladies, menopause and its barmy symptoms is a complete conundrum - totally befuddling and one hell of a shit show as you try and navigate your journey into the unknown. You could even say it’s batshit crazy!

One size most definitely doesn’t fit all and everybody's journey is completely different. Your symptoms and experiences may be totally different to other women going through ‘the change’ which can be confusing, worrying, leaving you feeling all alone, but do not fear hotties as there is now so much information at your fingertips and help is on hand to help you navigate your way through this difficult time…so strap in ladies and deploy that sense of humour needed in order to learn about and get to grips with another menopause symptom - poor sleep.

We all need a good night’s sleep and it can be really frustrating when we find it difficult to produce those zzzz’s and to keep them going for the entire night. A massive 61% of women report troubles with insomnia during peri/menopause. This has a huge knock-on effect impacting daily life and exacerbating our anxiety.

Aching bodies, hot flushes - especially night sweats and mood changes - depression, in particular, are all prime suspects that contribute to poor sleep, so managing these issues will be key to helping manage sleep symptoms as well.

So how do we enter slumberland for an all inclusive stay?

  • Avoid heavy meals before bed - maybe spicy vindaloos aren't the best of supper treats?!
  • Minimize exposure to light before bed - give the all-night disco rave a miss!
  • Avoid napping after 3 pm - or run the risk of joining the night owls.
  • Don't exercise before bed - well maybe a little gentle sexercise to help you relax…
  • Create a relaxing bedtime ritual - and if sexercise isn’t your thing, try some calming music (we’ve thoughtfully provided a soothing playlist below), a relaxing bath or maybe a massage - but be warned though, that could lead to some sexercise!
  • Keep electronics out of the bedroom - that means putting down your bloody phone or iPad hotties and turning off that telly!
  • There are many over-the-counter remedies and or even prescription medicines to help with sleep disturbances, but it is vital to seek advice from your GP or pharmacist. Because medications are only short-term remedies and not cures, it is essential you see a health professional before taking any medications. 

And don’t forget the menopause drill:

P.S. There’s a reason Sleeping Beauty always looked so damn good and that’s because she slept a lot. It’s not bloody rocket science fellow hotties and it’s not called beauty sleep for fun either!

Believe it or not, beauty sleep is an actual ‘thing’ - we kid you not! It refers to how our skin and body begin to heal themselves from the day. When those tired heads hit the pillow and we enter the land of nod, our body enters recovery mode and produces growth hormones, which create new cells that help heal our skin from any damage done during the day.

Now you may be asking yourself if that were true why do I still wake up looking like a hot mess? Unfortunately ladies, beauty sleep is not a miracle cure and sometimes the only thing that will genuinely help you look more presentable in the morning is a hairbrush and makeup bag! Always keeping it real ladies - ALWAYS keeping it real!

Slumber Songs:

All of Me - John Legend
All Out of Love - Air Supply
Don’t Let the Sun Go Down on Me - George Michael & Elton John
Don’t Give Up - Peter Gabriel & Kate Bush
Eternal Flame - The Bangles
Everytime - Britney Spears
Flying Without Wings - Westlife
Gave It All Away - Boyzone
Give Me Back My Heart - Dollar
Holding On For You - Liberty X
I’m Not In Love - 10cc
If You’re Not The One - Daniel Bedingfield
Now We Are Free - Lisa Gerrard
Perfect Moment - Martine McCutcheon
The Power of Love - Frankie Goes To Hollywood
Say Something - A Great Big World & Christina Aguilera

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Tags: Menopausal Hotties