World Menopause Day
Nearly half the world’s population have or will go through menopause, yet many people still find it difficult to talk about. Some even describe it as the last great taboo.
For many women, it can be a challenging time for their overall health and wellbeing. They may experience symptoms such as anxiety, mood swings, brain fog and hot flashes.
World Menopause Day is held every year on the 18th of October to raise awareness of menopause and the support options available for improving health and wellbeing. At Comfort Keepers, we recognise this as an excellent opportunity to open up about a subject that is as natural as giving birth.
Key Symptoms of Menopause and Their Impact
The International Menopause Society (IMS) chose 18th October to raise awareness of menopause, with the goal of coming up with support options that can improve women’s health and wellbeing in their midlife and beyond.
Menopausal Brain Fog
IMS also focused on menopausal brain fog, a common symptom during this stage.
They can include:
Problems remembering words and numbers.
Misplacing familiar items like keys.
Difficulty concentrating and losing one’s train of thought.
Finding it hard to switch from one task to another.
Forgetting why you’re doing something or failing to remember an appointment.
Changes in your mood, anxiety, mood swings and low self-esteem.
Studies show that women’s memories do change during menopause. That means these kinds of issues are very real and not a figment of a person’s imagination. Brain fog tends to lift post-menopause.
The cause of brain fog may be due to rising and falling hormone levels, especially estrogen. This is also likely linked to hot flashes, sleep disturbances, and mood changes.
Menopause and Dementia
Although all women go through menopause, most women won’t develop dementia.
Dementia in middle-aged women is very rare, unless there is a family history of early-onset Alzheimer’s.
It is, therefore, unlikely that there is a connection between experiencing brain fog and developing dementia.
Physical Symptoms of Menopause
There are common physical symptoms during menopause and perimenopause, too.
These include:
Hot flashes, sudden feelings of hot or cold in your face, neck and chest.
Dizziness, problems sleeping, night sweats
Palpitations when your heartbeat becomes more noticeable
Headaches and migraines that are worse than usual
Muscle aches and joint pains
Changes to body shape and weight gain
Changes to the skin, including dry and itchy patches
A reduced sex drive
Vaginal dryness and pain, itching, or discomfort
Recurrent urinary tract infections (UTIs)
Some symptoms can last for months or years. They can also change over time. For instance, you may experience night sweats and hot flashes, then might later suffer from a mild form of depression and anxiety.
Managing Symptoms Naturally
You can ease the symptoms of night sweats and hot flashes by:
Wearing light clothing
Keeping the bedroom cool overnight
Taking a cool shower, using a fan or making a cold drink with plenty of ice
Avoiding triggers such as caffeine, spicy food and alcohol
Regularly exercising can also enhance mental health and maintain your optimum weight
Menopausal Hormone Therapy (MHT)
This is the most effective treatment for menopausal symptoms. MHT may help reduce brain fog. Some women worry that if they use MHT to alleviate hot flushes, they may increase the risk of dementia, but research suggests that starting MHT early in menopause is safe for healthy women.
If you use only estrogen therapy, it appears to be low-risk to cognitive function even in late menopause. You should always discuss the potential dangers and benefits with your healthcare practitioner.
If you have brain fog during menopause and have concerns about late-life dementia, there is plenty you can do to mitigate the risks.
Protecting Bone Health During Menopause
Menopause can significantly speed up bone loss and increase the risk of osteoporosis. Taking Hormone Replacement Therapy (HRT) can help reduce the risk of this. You can also try to keep bones strong by:
Performing resistance exercises, e.g. try using canned foods instead of weights
Eating a healthy diet with plenty of calcium
Taking a vitamin D supplement
Ways to Reduce Dementia Risk
We can’t control some dementia risk factors such as the ageing process, gender, and genetic history, but we can keep a watchful eye on our overall health with regular check-ups. Obesity, high blood pressure, and diabetes can affect our brain health.
Steps to Support Brain Health
Maintain a healthy BMI and monitor blood pressure.
Eat a balanced diet with plenty of fruit and vegetables, including tinned and frozen options.
Stay physically active to improve cardiovascular fitness.
Get enough high-quality sleep and manage stress effectively.
Avoid smoking and limit alcohol intake.
Keep your mind engaged by learning new skills.
Stay socially connected to support brain health.
Practise mindfulness or yoga to improve sleep and relaxation.
Comfort Keepers’ homecare team can assist with realistic exercise plans and support overall wellbeing.
Disclaimer: Note that HSE-funded packages typically do not include exercise.
When to Expect Menopause
Menopause occurs when a woman’s periods stop because of lower hormone levels. This typically takes place in older women aged between 45 and 55.
Some naturally experience it earlier due to surgery to remove the uterus or ovaries, cancer treatments like chemotherapy, or genetics.
Pre-menopause, known as perimenopause, is when a woman has symptoms before her periods fully stop. A person reaches menopause when they have not had a period for 12 months.
Estimates suggest that more than half a million women in Ireland experience the effects of perimenopause or menopause at any given time. You can read more about the study here [PDF].
How Menopause Impacts the Irish Workplace
Every woman’s experience of menopause is highly personal and unique. For many, the impact of the menopause in the workplace can be particularly challenging.
Women make up a significant proportion of Ireland’s workforce, so menopause affects all organisations across all industries. Employees may struggle with symptoms in both their professional and personal lives.
Many women experiencing menopausal symptoms say these had a negative impact on their work, but feel unable to discuss it with their employer.
Taking Time off Work
The Menopause Hub, Ireland’s first dedicated menopause clinic, found that almost half of the women who needed to take a day off work due to their menopausal symptoms said they didn’t feel comfortable telling their employer the reason why.
Hot flashes can be one of the most visibly obvious problems. Women have described making pitches for business when red-faced and sweating, leaving them feeling frustrated and demoralised.
They may also feel that they can’t have a shared office as cool as they need because a colleague is already sitting there, shivering. These are very real and practical issues.
Workplace awareness of menopause-related challenges is growing, but measuring Ireland’s progress against other countries is difficult. That’s partly because there is a historical lack of discussion on the topic.
Workplace Support
The Irish Civil Service has led a push to facilitate women to open up about their health and wellbeing in the workplace.
A reluctance to acknowledge the issue can create a vicious cycle that can compound a person’s sense of isolation.
Webinars have provided a safe space for employees to discuss health concerns and clear up misconceptions. These virtual discussions allow for open, sensitive communication and help managers better understand workplace adjustments.
Individual Workplace Consultations
The work to support women going through the menopause has been expanding to include 1-1 private consultations. These allow women to discuss issues from their perspective.
Everyone’s experiences are different. These conversations offer valuable insights and help individuals feel heard.
The Menopause Hub also provides virtual 1-1 menopause consultations that external companies can offer to their employees. These support structures let those experiencing menopause feel they have a voice. Understanding and support are, after all, the core of an inclusive workplace.
Let Comfort Keepers Help
As a society, we open up about the impact of menopause and its symptoms, more support can be offered to those experiencing them.
Comfort Keepers’ homecare support services are able to help older women in their care who may also be experiencing menopause. We know that every individual may have their own unique needs.
Find out about the services we can offer and book a consultation today.
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