I stare stupidly at it. It’s nothing much to look at. It’s only a small pile of clothing: the shorts and tank top that I wear in bed, which I have thrown on to the floor before getting into the shower. I stare stupidly at the clump because I can’t pick it up. It’s astonishing that I managed to shower, because I know already that this is a bad day, one when I feel assaulted by my hormones, which I picture as small pilots in those huge Star Wars armoured beasts that turn me this way and that, implacable. On this morning, I wake up with fear in my stomach – fear of nothing – and I know it will be a bad day.

For a while, I thought I could predict these days. I have had practice. This is my second menopause: the first was chemically induced seven years ago to treat my endometriosis, a condition that has riddled my insides with adhesions of endometrial tissue, and stuck my organs together. The adhesions are exacerbated by oestrogen; the drug switched it off. (The same drug can block other hormones and is also used to treat paedophilia and prostate cancer.) I hated that menopause. It was a crash off a cliff into sudden insomnia and depression, and a complete eradication of sexual desire. “The symptoms will last six months,” said the male ob-gyn, with a voice he thought was kind but that sounded only casual. They lasted far longer. The nurse giving me the first injection said, “He keeps prescribing this stuff, but women hate it.”

This menopause is the natural one. I’m two years in. It doesn’t feel natural. It feels like a derangement. With each menopause, I have chosen to take hormone replacement therapy (HRT). The first time because I wanted my sleep back. This time because I spent a year researching menopause for a magazine article, and because I have weighed the risks and judged them acceptable, and because I know what happened last time, when I was broken. The two occasions when I asked for HRT are the only two on which I have cried in a doctor’s office.

Every Wednesday and Saturday, I take two 100mg transdermal patches of estradiol (a form of oestrogen). I fix them to my abdomen, swapping sides each time. They never fall off, though I go running for hours at a time and sweat. This is the maximum dose of oestrogen, and it took about a year for me to understand that I needed this amount – a year of peeling skin, sore tendons, poor sleep, awful sadness, inexplicable weeping and various other “symptoms” of menopause that you can find listed if you look beyond the hot flushes and insomnia. Oestrogen is more powerful and more wide-ranging than is assumed, and its removal or diminishment brings effects ludicrously understated by “the change”.

A friend gave me access to her university library and I start to swim among papers, sometimes floundering. I learn that oestrogen is a gonadal steroid produced by the ovaries, and essential to female reproduction. It is a sex hormone but – it is now known – far more besides. There are receptors for oestrogen all over the body. In the brain, the densest amounts are in the amygdala, the hippocampus and the hypothalamus. Oestrogen influences serotonin, dopamine, glutamate and noradrenaline. It is involved in cognitive function. Its diminishment can impair verbal dexterity, memory and clarity of thought. Recently, scientists discovered that oestrogen is also produced in the adrenal glands, breasts, adipose tissue and brain. This is astonishing. But so is the extent of the unknown.

Perimenopausal women (whose periods may be irregular, who have symptoms, but who are not yet postmenopausal) are twice as likely to have depressive symptoms or depression than premenopausal women. Perimenopausal women who were vulnerable to depression during the menstrual cycle are more susceptible to depression when they enter menopause or its hinterlands. This is accepted, but there is disagreement about how to fix it. Antidepressants often don’t work. Studies show both success and failure when women are given oestrogen to counter depression. Controversy exists over whether the menopausal transition is a risk factor for the development of depression, I read. And, I think, the person who wrote that has probably never been on a menopause forum, where women’s stories and pain would make me weep, if I didn’t feel like weeping already, from menopause.

Because I have a womb – though it is likely of no use for fertility, thanks to the endometriosis – I also take progesterone for 10 days a month. This induces the womb to shed its endometrium, which may otherwise thicken to cancer-risky proportions. So I still bleed, and choose to. I knew from my research that the gentlest version of progesterone is micronised, something that my doctor had to look up. I didn’t know that taking it orally, as I had for many months, would bring me profound sadness, fatigue, weight gain, awfulness. That wasn’t something I discovered in my research, and no one told me.

---

I can’t pick up the clothes. I can’t explain the granite of that “can’t”, the way it feels impossible to beat. Look at me looking at the pile and you will think: Just pick it up. For fuck’s sake. But I don’t. I look at it, and the thought of accomplishing anything makes my fear and despair grow. Every thought brings on another, and that prospect is frightening. I feel stupid and maudlin and dramatic. A privileged freelance writer who does not have a full-time job that requires her presence in an office and can be indulgent of what the medical profession calls “low moods”. In fact, plenty of menopausal women leave their jobs, endure wrecked relationships, suffer and cope. Or don’t.

The phrase “low moods” is belittling. My depression is not simply feeling miserable or glum. I know what that feels like. I know that that can be fixed by fresh air or effort. This depression is dysfunction, derangement.

I feel terrified. I have no reason to feel fear. But my body acts as though I do: the blood rushing from my gut to my limbs in case I need to flee, leaving the fluttering emptiness that is called “butterflies”, though that is too pretty a description.

Still, I set off on my bicycle to my writing studio. I hope I can overcome the day. I always hope, and I am always wrong. A few hours later, I find myself cowering in my workspace, a studio I rent in a complex of artists’ studios, scared to go downstairs to the kitchen because I can’t bear to talk to anyone. I have done nothing of use all day. Every now and then, I stop doing nothing and put my head in my hands because it feels safe and comfortable, like a refuge. I look underneath my desk and think I might sit there. There is no logic to this, except that it is out of sight of the door and no one will find me.

Still, when the phone rings, I answer it. It’s my mother calling. I am hopeful that I can manage it and mask the panic. I haven’t spoken to my mother for a few days, and would like to. It goes well for a few minutes, because I’m not doing the talking. Then she asks me whether I want to accompany her to a posh dinner, several weeks hence. She doesn’t understand when I ask to be given some time to think about it. “Why can’t you decide now?” I say it’s one of the bad days, but I know this is a mixed message: if it’s that bad, how am I talking on the phone and sounding all right? Because I am a duck: talking serenely above, churning below, the weight on my chest, the catch in my throat, the inexplicable distress. I try to explain but I’m also trying hard not to weep, and so I explain it badly.

She doesn’t understand. This is not her fault. She is a compassionate woman, but she had an easy menopause, so easy that she can say, “Oh, I barely remember it.” She doesn’t understand depression, though both her children experience it, because she has never had it. “But you sounded well,” she says, “I thought you were all right.” Now she says: “I don’t understand how your not being well is stopping you deciding whether you want to go to dinner.” Because it is a decision, and a decision is too hard, requiring many things to happen in my brain, and my brain is too busy being filled with fear and panic and black numbness. There is no room to spare.

I hang up. I stay there for a while, sitting on my couch, wondering how to face opening the door or leaving my studio or cycling home. All these actions seem equally impossible.

On days like this, there are only two places to be. One is in my darkened bedroom with my cat lying next to me. On days like this she takes care to lie closer to me than usual, because she knows. Maybe my darkness has a smell.

The other place to be is in unconsciousness.

These are the safe places because everything is quiet. It is on the bad days that I realise what a cacophony of impressions we walk through every day, and how good we are at receiving and deflecting, as required. Every day, we filter and sieve; on the bad days, my filters fail.

I sometimes call these bridge days, after a footbridge near my studio that goes at a great height over the busy A64 road. On days like this, that bridge is a danger for me. I am not suicidal, but I have always had the urge to jump. This is a thing with a name. HPP: high place phenomenon. The French call it l’appel du vide. So very Sartre: the call of emptiness. The A64 is the opposite of emptiness, but still, it is a danger. Today I don’t have the filter that we must all have to function: the one that stops us stepping into traffic or fearing the cars or buses that can kill us at any time.

I avoid the bridge. I cycle home, trying not to rage at drivers who cut me off and ignore me. I have no room for rage along with everything else. Thoughts that would normally flow now snag. Every observation immediately triggers a negative thread, a spiral and a worsening. On a good day, I can pass a child and a mother and think: how nice. Nothing more. Fleeting. Unimportant. On a bad day, I see the same and think of my own infertility, how I have surely disappointed my mother by not giving her grandchildren; how it is all too late, and what have I done with my life, and my book will be a failure and today is lost and I can’t afford to lose the time. It goes on and on. Snagging thoughts that drag me down, that are relentless.

When I get inside my house, I cry. I try to watch something or read, but nothing interests me. This is another symptom of depression, called anhedonia: forgetting how to take pleasure. The best thing to do is sleep away the day, as much as I can.

Toward evening, I begin to feel a faint foolishness. This is my sign: embarrassment. Shame at the day and at my management of it. When I am able to feel that and see that, I am getting better. Now I manage to watch TV, though only foreign-language dramas. Foreign words go somewhere shallower in the brain; they are less heavy. But soon I switch it off. I don’t care about the plot. I don’t care about anything. I take a sleeping pill to get the day over with, so the better next day can begin.

Twenty-four hours earlier, I had been wearing a Santa hat, running for five miles through icy bogs on a Yorkshire moor, happy to be doing that for fun, happy to be alive.

---

April 4. Sleep mostly OK; a few days of melatonin after stopping progesterone. Last night I was exhausted, but slept badly. Mood difficult but not dreadful. Angry and irritated. No bleed after progesterone. Peeling skin. Weepy and panic now. Can I face people?

Depression, wrote William Styron, is a noun “with a bland tonality and lacking any magisterial presence, used indifferently to describe an economic decline or a rut in the ground, a true wimp of a word for such a major illness”. It was pioneered by a Swiss psychiatrist who, Styron thought, perhaps had a “tin ear” and “therefore was unaware of the semantic damage he had inflicted by offering ‘depression’ as a descriptive noun for such a dreadful and raging disease”.

“Black dog.” “Walking through treacle.” “Low moods.” Nothing I have read of depression has conveyed the crippling weight of it.

I do not have depression according to most authoritative clinical definitions of the condition. Depression is a long-term chronic illness. Mine is unpredictable, and before I got my HRT dose right, it lasted weeks at a time; but usually, these days, it lasts no more than 24 hours. My now-and-thens do not qualify as a disease. I do not count as depressed. Instead, I am one of the women of menopause, who struggle to understand why we feel such despair, why now we cry when before we didn’t, why understanding what is left and what is right takes a fraction longer than it used to: all this is “low mood” or “brain fog”. These diminishing phrases convey nothing of the force of the anguish or grief that assault us.

I have never been sunny. People who can rise from their beds and see joy without working at it, they have always been a mystery. I still feel guilty for once asking a cheery person, early in the morning, why he was so happy – I made it sound like an accusation. Cheeriness always seems like an enviable gift. I have always been susceptible to premenstrual upheaval: two days a month when things feel awful, as though they have never been anything else. I endured them. Now and then, there have been therapists and antidepressants, and, for the last few years, running in wild places, which is the best therapy. I have managed.

Then I became a menopausal woman. In the eyes of evolution, that makes me a pointless person. I can no longer reproduce, if I ever could. The grandmother theory of menopause – that women live beyond their reproductive utility in order to care for grandchildren – doesn’t persuade me. Also, I have no grandchildren. I cannot account for how awful menopause can be, unless I think that we were not meant to survive it.

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Thursday 14. Removed old patch, added half a new one. Mood immediately plunged. Awful: anhedonia, anxiety, panic, weepiness. I still ran, but stopped to cry in the middle. So sick of this, and I can’t work.

For months, I resisted HRT. I endured as my periods got erratic, as I lost my ability to sleep through the night, as my temperature rose furiously at unpredictable moments.

I woke up in the night boiling hot and pouring sweat. I use “pouring” deliberately because I was drenched. Sometimes, I woke up freezing because I was covered in cold sweat. Every athlete knows to change clothes as soon as possible because sweat chills so fast. Every night, it was as though I was running several races. I woke up fatigued, stinking and angry that something so common, something that affects millions of women, is still such a medical mystery. Why do we get hot flushes? We don’t know. Why is sleep broken? We don’t know. Why are we the only creatures to get menopause apart from two types of whales? We don’t know.

My doctor prescribed a low dose of HRT and a visit to a specialised menopause clinic, of which there are far too few. My menopause doctor prescribed a higher dose of HRT, but the symptoms continued, and were far more numerous than the hot flushes and insomnia to which menopause is usually reduced in common perception. I made a list: at various points, my skin peeled, my ears rang with tinnitus, my posterior tibial tendon swelled, my lubrication disappeared, my eyes dried so it felt as if I had grit in them, my jaw locked. The menopause doctor prescribed a still higher dose, and still they came. Finally, I sat in her office and said I couldn’t think straight.

I felt like I was going mad. I became clumsier. I forgot everything: names, events, appointments. My partner began to say, carefully, too often, “Yes, you’ve mentioned that,” in the same way I used to say it to my dad when he had dementia. The menopause doctor said, “This is just your age.” The year before, aged 46, I had had no brain confusion. Forty-seven, and menopausal, I did. And she was a specialist. I never went back.

I paid to see a private menopause specialist who immediately said I could be on the maximum dose of oestrogen, that she couldn’t understand why no one had told me that taking progesterone orally causes many women troubles such as profound fatigue and depression, or that I could take it as a pessary in half the dose for less of the time, which would be better (it is). She also prescribed testosterone, a clinical decision that is controversial in the small circle of medical professionals who take an interest in menopause. It is unnecessary, say sceptics, because the ovaries produce enough testosterone – and mine are still there, though sputtering into dysfunction. But it can help, say others, because testosterone can lift energy and mood. Perhaps I would get a libido back. Perhaps I would remember what desire feels like, rather than looking at my partner and thinking how lovely he is, but distantly, through a glass pane, as if that thought had nothing to do with me.

I took my new boxes of patches, a pump gel of oestrogen to top up with on the bad days, my precious testosterone, and went home with hope. It took months, but things stabilised. Now, there is never more than one bad day at a time. On the good days, I am at peace with my age, with what I have done, with who I am, menopausal or not. I delight in what I can do, and when I run, I hurtle headlong down a steep descent with the joy of a child, aged nearly 50. But on other days, that woman seems like someone else.

---

Monday 25. First morning I haven’t felt dread and weepiness. Not giddy like before, but like things are possible. But also scared of mood flipping – and it did. Horribly. Weepy, panicking, total anhedonia. I haven’t left the house. At 3.30 I went to bed and woke up at 6. I feel profoundly sad, black, AWFUL. Did it all change after I drank coffee? Tuesday 26. No coffee. Panic, dread, weepy. Can’t focus, can’t wash up.

I grasp for reasons. I look for patterns. I keep a diary for 18 months. If I can understand the patterns, I can predict the bad days and allow for them. I can plan for them. Tom Cruise in Minority Report had “pre-crime” to prevent and disrupt future criminal threats. Perhaps I can have pre-depression. For many months, I think that the bad days come when my oestrogen dips on the last day before I get new patches. I stop scheduling things on Mondays and Fridays. But then the pattern changes, so I know it never was a pattern. Sometimes it’s a Tuesday. Sometimes, a Sunday. I can’t tell. I give up the diary.

I try to take control by being less embarrassed. Once, when I still had flushes and was out at dinner, I got out my fan and a relative said: “Must you?” I don’t understand this reaction. People are not mortified by cancer patients on chemo who sweat and use fans. Is it because menopause is to do with periods? Is it because women’s health must be hidden and quiet? Is it because women do hide it? I can’t think why the irregularities of the hypothalamus should be socially unacceptable. I kept using my fan for as long as I needed to, though I felt faintly uneasy.

The only acceptable place for menopause is in menopause jokes. The humour that masks distress and shame. The woman in a meeting who laughs off her sweating, who talks of “power surges”. The comedians and their mothers-in-law and their hot flushes. What if it came out of jokes and into accepted conversation?

For many months, I told people I was “unwell”. Not crippled, not weeping, not disabled. “Unwell.” The implication: that there is something physically wrong, a proper illness. What if I told everyone I had a severe headache? They would understand. Then, one day, as I sit at my computer and think of my writing deadline and feel despair, I try to read medical literature and instead put my head in my hands. I decide to write to the commissioning editor, even though we have not worked together before and this may form her opinion of me, and say: I can’t function today. I can’t write. And it is because of depression. Please give me leeway. It shames me to write it, but I do. And I do it again, when needed. So far, every response has been profoundly kind. I should have done it sooner.

Mental illness. Such an odd concept. How strange to put a division between mental and physical illness, as if the brain is not in the body. As if emotions are not regulated by the brain. As if feelings are not linked to hormones. And still mental illness is put in a different category. Easier to fix, to underfund, to sweep into the dark corner of the unspoken. Imagine the contrary. Broken your ankle? Cheer up. Third-degree burns? Chin up. Think yourself better, you with your chronic lymphocytic leukaemia. Smile.

---

May 4. Finally felt better yesterday. Tweeted fury about BBC menopause doc and all its talk of “low moods”. Messaged with a doctor who thinks 50mg of estradiol is too low and particularly for someone who was prone to PMT. She also thought I should try testosterone. Went downstairs and put another patch on. Retroactively furious with doctor for sticking so firmly to dose, but maybe I played down the depression. Today I slept well. Mood good. A feeling in my stomach that is positivity, like I can do things.

I wake gloomy, my head foggy apparently from just one glass of prosecco the evening before. The room is hot, the city noises are infuriating. I put new oestrogen patches on my abdomen. I smear testosterone gel, two pea-sized globs, on my inner thighs. I go through the motions of other activities and wait. Half an hour later, as I am walking to the station, I feel a quiet flood of good mood. It feels as though the oestrogen is lifting me slightly. I picture a tide floating buoys higher and higher in a harbour. Oestrogen is hefting and hauling me out of depression, for today.

This is my theory. It is unproven, according to the literature. I wish the urge to better understand the extent of oestrogen’s reach, and the devastation its fluctuation can bring, had happened decades ago. There has been more research in recent years, but I doubt that the driver for this knowledge is how poorly menopause is treated or understood; it’s probably that oestrogen is implicated in higher rates of Alzheimer’s disease in postmenopausal women. There is money in Alzheimer’s, but not in making women’s lives better.

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Friday 22. Woke up at 10. Awful, awful, awful. Got up at 12 and ran 10 miles, got back and burst into tears. Profound sadness, depression, weepiness. One of the worst yet. Panic at night.

My mother says, the day after another bad day: “I feel so awful for you. Why can’t they fix it?” They are doing all they can, I say. I don’t really believe this. The trouble with women is we cope. We always do.

I keep fit. I gave up alcohol for months, reasoning that it plunges me into depression the next day – and I can produce those days all on my own without paying money to make them happen. Over the years, I have taken citalopram, sertraline, black cohosh, red clover, omega 3, magnesium, iron, vitamin D. For a while, I saw a serene herbalist, who mixed dark potions and told me I should eat chickpeas and tofu to get their phytoestrogens to bind to the receptors all over my body. Many perimenopausal women with depression are prescribed antidepressants. I hope theirs work, as mine did nothing. I know the iron helps, and I think the magnesium does, too, because when I forget to take it, I start to feel stupider.

In scientific papers, researchers argue about whether women feeling depressed in menopause (pre-, peri-, post-) are actually just experiencing the ups and downs of life. We are brought low, they reason, by the hot flushes and sleeplessness, not by hormonal fluctuations. Or we are diminished by life. At that age, I read, women may have ageing parents to care for; grown children and an empty house; empty marriages. Their depressive symptoms are a mourning for who they were and what is to come. They have what is called “the redundancy syndrome”. It’s just coincidence that they are also menopausal. “Research has found,” I read, “that depressed mood and depressive disorder in middle-aged women are related less to menopause than to the vicissitudes of life.”

I bristle at this. Although I wonder. I remember a month in France when I had not a single bad day. I notice that my mood lifts once my book is written and its huge pressure is also lifted. I wonder: is my problem not menopause-specific depression, but that the removal of oestrogen leaves me less protected against my natural lows? This theory lasts until the next bad day, when I remember how elemental it feels.

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May 2. I slept fine and took no pills, but today was the same. Sad, weepy, furious. I can interact with people, but in-between is awful. I went home at 3 and went to bed until 6. I hate this.

Today. Today is a decent day. It has taken me months to write this essay, because when I am bad, I can’t write, and when I am not, I don’t want to remember. Tomorrow? My menopausal status is being masked by HRT, so I won’t know when I become postmenopausal until I dare to stop my artificial bolster of hormones. My postmenopausal friends tell me everything is better on the other side. I want to believe them, and ask my doctor, a young woman half my age, when I can stop taking HRT and what will happen if I do. She says: “Four years? That’s about right.” Stay on HRT for four years, wean yourself off it, and then see. This means that in order to get off HRT I have to plan for a time in my life when I can risk being brutalised by depression and insomnia for weeks at a stretch, when I might crash to the bottom again. Even on a good day, I think that time will be never.

This is an edited version of a piece that first appeared on the New York Review of Books Daily

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Updated June 15, 2018 07:12:13

“Science is a battleground when it comes to women’s minds and bodies.”

That’s science journalist and author Angela Saini, who has been looking into one of the fastest growing fields of research: sex difference.

She believes science is susceptible to gender bias, as well as politics and cultural context.

“That can influence the outcome of research as much as anything else,” she told an audience at the recent Sydney Writers’ Festival.

There, Saini outlined which theories about women she believes should be put back under the microscope.

Sex difference

Female sexual behaviour is far more complicated than we think, and Saini said many commonly accepted theories don’t take that into account.

“Understanding female sexuality really gets to the heart of this question of sex difference,” she said.

Think of 1970s sexual selection science, she said, and the theory of “parental investment”.

It argues that as women have a finite number of eggs, and invest a huge amount of energy carrying a child and lactating to sustain it, it’s in their interest to be monogamous.

“On the other hand,” said Saini, explaining the theory, “men have loads of sperm and very little parental investment so it’s in their interest to be as promiscuous as possible”.

“This explains human sexual behaviour and… all the sex differences that we see between us.”

She said the idea that men are denying their natural state by being monogamous highlights a moral double standard: promiscuity is frowned upon in women but accepted in men.

But a growing body of research is expanding on accepted ideas about female sexual behaviour.

For example, Saini said, anthropologists have observed that the Himba people in Namibia have a different moral code surrounding marriage.

It means both men and women are free to have affairs, “and they do, very happily”.

Scientists are also looking to other species to observe sexuality.

They have learned, for example, that so-called monogamous animals such as some birds “are actually going out and having affairs with other birds”.

“There’s no reason why we should have to have these rules and not another set of rules,” Saini said.

“The codes that we have drawn up for ourselves are really just handmade.”

The motherhood myth

Saini also challenged ideals regarding motherhood and parenthood.

“We demand perfection of women,” she said.

“You’ve had this baby, now you are Mary, now you have to fulfil this role, when, actually, that’s not how things have ever been or how they are now.”

She said parenting practices dating back over a million years present a more egalitarian model.

“If you want to imagine who we were for the bulk of human history, hunter gatherers are a window on that,” she said.

They lived in communal societies where the responsibility of caring for children was shared by community members.

Because everyone took a role in parenting, women were able to work — and they always did.

“To have a woman on her own with a child every single day and expecting that to be some kind of natural state because she is a mother — that is not how we have ever lived,” Saini said.

The notion that women have a biologically determined drive to bear children is also common, with some science even arguing that maternal love is written into a woman’s brain.

Anthropological analysis indicates otherwise, Saini said.

“We forget just how common it is for women to neglect their children, in history to kill their children, behave very badly towards their children,” she said.

Research suggests both mothers and father may physically abuse children and in some age groups the mother is more likely to be the perpetrator. It has also found mental illnesses such as psychosis are a contributing factor to the incidence of parents harming a child.

But Saini said the occurrence of harm undermines ideas of mothering being biologically innate.

“If motherhood was some kind of natural thing that every woman was endowed with by biology, then how could that happen?” she asked.

“The answer is that the reality of motherhood throughout history has been a strategic one.

“If she can’t cope, if she doesn’t have the support she needs, a woman is more likely to neglect and kill her child.

“That’s a fact. And we see it in other species too. The runt of the litter might get killed off if the mother knows she can’t look after it.”

Menopause and the grandmother theory

Evolution usually dictates that infertility is the end of the line, and Saini said it is a mystery why women live such long, healthy lives beyond their fertile years.

“By the hard, very tough rules of nature, that shouldn’t happen,” she said.

No other primate and only few other species, such as the killer whale, experience menopause at the end of their reproductive years.

That’s because, Saini said, “they die around the time they become infertile”.

A recent study from McMaster University in Canada argued that the evolutionary reason for women’s menopause is men.

It argued that “throughout our history, on average, older men have not found older women attractive, and so they don’t need to be fertile,” Saini said.

Over time, the lack of reproduction among older women gave rise to menopause as an unintended outcome of natural selection, the research said.

But Saini is not convinced. She said the research is an extension of the ‘patriarch hypothesis’, “which almost exclusively men have worked on”.

In contrast, she said, many women researchers have worked on the ‘grandmother hypothesis’.

While it doesn’t explain why women experience menopause, it does address the question of why women live so far past their fertility.

According to the theory, grandmothers are crucial to the survival of their families.

“The presence of a grandmother makes it more likely that her children and grandchildren will survive, and we see this statistically,” Saini said.

She recounted a story about a nomadic tribeswoman in the Kalahari whose daughter and grandchild were sick and couldn’t walk to find new food.

“The grandmother, an elderly woman, picked up her daughter on her shoulders, carried her on her back, and she carried the baby in her arms, and she walked hundreds of miles to catch up to the tribe,” Saini said.

“She literally guaranteed the survival of her descendants by that one act.”

Many anthropologists have now done research in this area, she said, but observations closer to home can also support the grandmother theory.

“Think of your own lives — the roles that your grandmothers have played in your lives or your children’s lives and you can see it play out in action,” she said.

The secret to longevity

All over the world women live longer than men — in Australia it’s a difference of four years.

Even in infancy there’s a mortality difference between the sexes.

“On a ward where you have premature or sick babies, the girls are more likely to survive than the boys,” Saini said.

“And that survival edge stays with women their entire lives.”

But we don’t know why, as the issue hasn’t been investigated very much.

We do know women have stronger, more flexible immune systems, and so recover from small illnesses like coughs and colds more quickly.

They might be more robust faced with significant illnesses, too.

“There’s a theory now that when you look at all the major causes of death, women seem to survive them when they kill men,” Saini said.

“A side effect of this is women live with pain more, so one of the things that doctors say is that men die quicker but women are sicker.”

Only now are researchers really looking into the reasons for this, she said, to learn if women’s genes or bodies can provide a key to longevity or clues to understanding what makes women so strong.

Going forward, she had one piece of advice above all others: “Read science critically.”

“Science gets stuff wrong. That’s how science works. You get things wrong and you learn and you do it again,” she said.

“We need an honest portrayal of science as an endeavour… on the way mistakes will be made. If we have that honest relationship I think we’ll all be better off.”

Topics: womens-health, womens-status, social-sciences, science, feminism, research, australia

First posted June 15, 2018 07:00:00

Every day of every week I counsel women experiencing menopause symptoms and every single day women tell me that they are being incorrectly refused or denied access to treatment due to a lack of GP education in menopause.

In recent weeks I have spoken to women who have been told they are depressed or stressed and need anti depressants, that they are either too young or too old to be experiencing menopause symptoms or that they need to wait until their symptoms are worse or they have experienced twelve months without a period before treatment can be discussed.

During the last few years in my work supporting women through the menopause and beyond it has become clear that education for health care professionals on the subject of menopause is poor and sometimes nonexistent and many GP’s, often the first port of call, are simply not equipped to help.

This is not the fault of the individual GP but that of those who set the curriculum for their training and the CCG’s throughout the country who do not demand compliance with the recommendations in the clinical guidelines published in November 2015.

Women, their partners and their families cannot afford to keep waiting for GP education to improve; too many women are experiencing poor short and long term physical and mental health due to a woeful lack of professional knowledge. Having campaigned now for several years for better care and support for women it is clear that things are not changing quickly enough so we must take control and educate ourselves and encourage others to do the same. To that end I have compiled a list of :

Ten things your doctor should know about Menopause 

1. The NICE guidelines on Menopause were published for health care professionals in November 2015; your GP should have read and applied the guidelines to their practice. Don’t be afraid to ask your GP if they have read them as many haven’t and many others are not even aware of them.
2. The average age of menopause is 51 but for many women the symptoms of peri menopause start in their early forties. Blood hormone tests for women over the age of 45 are not appropriate and menopause should be diagnosed on symptoms.
3. Premature menopause affects one in a hundred women under the age of forty, one in a thousand women under thirty and one in ten thousand under twenty. It is very important that women in premature menopause are counselled about the importance of hormone replacement therapy (where appropriate) to protect their long term health.
4. Surgical menopause affects women who have had their ovaries removed, sometimes in conjunction with their womb. These women must receive hormone replacement therapy (where appropriate) to protect their long term health.
5. Menopause symptoms are not just hot flushes, night sweats and changing periods. Many women experience mental and emotional symptoms before any physical symptoms, these can include; anxiety, panic, low mood, difficulty concentrating and a loss of confidence.
6. Common physical symptoms include; palpitations, feeling tired or lacking energy, feeling dizzy or faint, headaches, joint pain, itchy skin, hair loss, vaginal dryness, increased urinary tract infections and loss of libido.
7. Hormone Replacement Therapy, not anti depressants is the first line treatment for menopause. Far too many women are being diagnosed as stressed or depressed and prescribed anti depressants when they are in fact peri menopausal. Women who choose not to or are not recommended to use HRT should be counselled on alternative treatment choices.
8. Body identical hormone replacement therapy is available via the NHS. I speak to so many women who tell me that their Dr has told them it’s not. The majority of oestrogen called estradiol prescribed in the UK is body identical; most GP’s can also prescribe micronized body identical progesterone.
9. Women who still have their womb must be prescribed oestrogen and progesterone to protect the womb lining. I have counselled several women in the past few months that have been prescribed oestrogen only; this is incorrect and potentially dangerous.
10. Women who present complex medical histories should be referred to a menopause specialist for consultation and treatment options.

How you can prepare for your appointment? 

1. Do your research; take a look at the NICE guidelines, knowledge is power.
2. Make a list of all your symptoms and anything you have used to try to alleviate them.
3. Take a trusted friend or family member with you; it can be great to have support.
4. Make a list of your questions; it’s easy to forget once you sit down with the doctor.
5. Be prepared to wait for answers; if your doctor is unsure ask him or her to consult a colleague or read the NICE guidelines before coming back to you.

I truly hope that you will not need this list and that you will be fortunate enough to see a doctor or practice nurse who has taken a particular interest in women’s health and has furthered their studies in menopause.

However if that’s not the case I hope this will prove to be useful for you, your family and your friends and – if you need to – don’t hesitate to print it off and take it with you to your appointment. Good Luck x

Diane Danzebrink is a Psychotherapist, Wellbeing Consultant and Menopause Expert with professional nurse training in Menopause.

More and more Australian women are facing a silent career killer. It can increase their dissatisfaction with work, their absenteeism and their intention to quit their jobs. Menopause is one of the last great taboo subjects in the workplace but its impacts are great – and it’s time we talked about it.

Menopause typically occurs in women around 51 years of age. Prior to this women also pass through a period of peri-menopause where symptoms are apparent. These include fatigue, hot flushes, sleep disruption, irregular and unpredictable bleeding, urinary issues and mood swings. In all, menopausal symptoms generally last from four to eight years.

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Read more: Chemical messengers: how hormones change through menopause

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This directly relates to the workforce in Australia because the participation of women over 45 years of age is steadily increasing, particularly in the 55-64 age group. Between 1999 and 2012, this group’s workforce participation rate grew by a staggering 23%.

While workplaces in Australia have slowly incorporated the needs of pregnant and breastfeeding mothers into their cultures, those at the other end of the journey are neither acknowledged nor understood.

What do we know about menopause and work?

A large study of women over 40 working at Australian universities was conducted in 2013-14. It’s one of the few to examine this issue locally.

This research showed that menopause did not necessarily affect job performance. But there was a strong link between the severity of symptoms and reduced engagement and satisfaction with work – as well as a higher intention to quit work.

Unsurprisingly, these reactions can have negative impacts on career aspirations. A 2013 report, Older Women Matter: Harnessing the talents of Australia’s older female workforce, examined the issue of attracting and retaining older women in Australian workplaces. While not directly about menopause, this report argued that employers could reap significant benefits by examining their strategies and policies for employees in this demographic.

Studies overseas, particularly in the UK, have more comprehensively explored the link between workplace performance and menopause. It is generally agreed that women are often able to conceal their symptoms and manage their workloads. Yet they often do so at their own personal expense.

One study found that only a quarter of respondents felt comfortable enough to discuss their menopausal symptoms with their line managers. Most believed it was a personal and private matter. Other reasons for non-disclosure included the belief that it had no impact on their work, and their manager being male and being embarrassed.

The consensus then is that this important group of employees need support so that menopausal symptoms can be discussed and managed. That in turn means employees can be retained and developed. But how do employers make this happen?

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Read more: The menopause: dreaded, derided and seldom discussed

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A case study – Nottinghamshire Police

When Detective Constable Keely Mansell was faced with early onset menopause at the age of 38, she was at a loss about how to manage her symptoms in her male-dominated workplace. She left the UK police force for a short time. After finding a treatment that worked for her, she returned to work and developed Nottinghamshire Police’s Menopause Managers Guide, which was introduced in 2017.

The aim of the policy is to “create an environment where women feel confident enough to raise issues about their symptoms and ask for adjustments at work”. The guide explains menopause in simple language and includes information about diagnosis and treatment options.

The policy suggests a range of practical steps to support women going through menopause. These including: increased frequency of breaks; access to toilet facilities; adjustment to uniform and workspaces; and flexible working arrangements.

Nottinghamshire Police is not the only UK employer responding to this emerging workplace issue. Other organisations seeking to support and educate staff through menopause policies are Marks & Spencer, Leicester University, Severn Trent Water and energy company E.ON.

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Read more: Three reasons employers need to recognise the menopause at work

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What can Australian organisations do?

Careers need not be stilted or threatened by the impact of menopause. Even though there is no “typical” menopause, some easy and inexpensive workplace adjustments can be made to help with symptoms.

Most importantly, an open dialogue needs to be established so employees aren’t placed under further stress by trying to conceal menopause symptoms. This may be done through workplace and managerial training and health promotion programs.

In addition, simple physical changes to the workplace can be made. Examples include providing easy access to fans and/or temperature control for women experiencing hot flushes, and providing adequate toilet and personal spaces for affected women to seek short-term refuge. Flexible working hours and other arrangements can also help with managing symptoms, including fatigue from sleep disruption.

Changes like these assist in meeting the organisation’s occupational health and safety obligations. Just as crucially, they are instrumental in communicating the workplace’s commitment to its employees’ health and well-being. This in turn will improve employee retention and satisfaction, far beyond the time when menopausal symptoms are present.

Indeed, researchers are working to further understand the impacts on the careers and progression of women in Australia with a view to increasing awareness of the ramifications of menopause in the workplace.

In medical terms, the menopause is usually defined as the time reached one year after a woman’s last menstrual period. However, people often refer to the time leading up to as well as the time after a woman’s last period as being the menopause. The years leading up to the menopause are called the peri-menopause or the pre-menopause. The menopause is a normal stage of a woman’s life.

What is the menopause?

Strictly speaking, the menopause is your last menstrual period. However, most women think of the menopause as the time of life leading up to, and after, their last period. In reality, your periods don’t just stop. First they tend to become less frequent. It can take several years for a woman to go through the menopause completely. Women are said to have gone through the menopause (be postmenopausal) when they have not had a period at all for one year.

A natural menopause occurs because as you age your ovaries stop producing eggs and make less oestrogen (the main female hormone). The average age of the menopause in the UK is 51.

Your menopause is said to be early if it occurs before the age of 45.

There are certain things that may cause an early menopause – for example:

• If you have surgery to remove your ovaries for some reason, you are likely to develop menopausal symptoms straightaway.
• If you have radiotherapy to your pelvic area as a treatment for cancer.
• Some chemotherapy medicines that treat cancer may lead to an early menopause.
• If you have had your womb (uterus) removed (hysterectomy) before your menopause. Your ovaries will still make oestrogen. However, it is likely that the level of oestrogen will fall at an earlier age than average. As you do not have periods after a hysterectomy, it may not be clear when you are in ‘the menopause’. However, you may develop some typical symptoms (see below) when your level of oestrogen falls.
• An early menopause can run in some families.
• In many women who have an early menopause, no cause can be found.

If your menopause occurs before you are 40, it is due to premature ovarian insufficiency. Read more about premature ovarian insufficiency.

Menopause symptoms

The menopause is a natural event. Every woman will go through it at some point. You may have no problems. However, it is common to develop one or more symptoms which are due to the dropping level of oestrogen. About 8 out of 10 women will develop menopausal symptoms at some point. Around a quarter of women have very severe symptoms.

Symptoms of the menopause may only last a few months in some women. However, for others symptoms can continue for several years. Some women may have early menopause symptoms that start months or years before their periods stop (peri-menopausal or pre-menopausal symptoms). More than half of women have symptoms for more than seven years:

• Hot flushes occur in about 3 in 4 women. A typical hot flush (or flash) lasts a few minutes and causes flushing of your face, neck and chest. You may also sweat (perspire) during a hot flush. Some women become giddy, weak, or feel sick during a hot flush. Some women also develop a ‘thumping heart’ sensation (palpitations) and feelings of anxiety during the episode. The number of hot flushes can vary from every now and then, to fifteen or more a day. Hot flushes tend to start just before the menopause and can persist for several years.
• Sweats commonly occur when you are in bed at night. In some cases they are so severe that sleep is disturbed and you need to change your bedding and nightclothes.
• Other symptoms may develop, such as:

• • Headaches.
  • Tiredness.
  • Being irritable.
  • Difficulty sleeping.
  • Depression.
  • Anxiety.
  • Palpitations.
  • Aches and pains in your joints.
  • Loss of sex drive (libido).
  • Feelings of not coping as well as you used to.
• Changes to your periods. The time between periods may shorten in some women around the menopause; in others, periods may become further apart, perhaps many months apart. It can also be common for your periods to become a little heavier around the time of the menopause; sometimes periods can become very heavy.

Problems following the menopause

Following the menopause women’s bodies may change in several ways:

• Skin and hair. You tend to lose some skin protein (collagen) after the menopause. This can make your skin drier, thinner and more likely to itch.
• Genital area. Lack of oestrogen tends to cause the tissues in and around your vagina to become thinner and drier. Learn more about vaginal dryness (atrophic vaginitis). These changes can take months or years to develop:

• • Your vagina may shrink a little and expand less easily during sex. You may experience some pain when you have sex.
  • Your vulva (the skin next to your vagina) may become thin, dry and itchy.
  • You may notice that you need to pass urine more frequently and may even leak.
  • Some women develop problems with recurrent urine infections.

• ‘Thinning’ of the bones (osteoporosis). As you become older, you gradually lose bone tissue. Your bones become less dense and less strong. The amount of bone loss can vary. If you have a lot of bone loss then you may develop osteoporosis. If you have osteoporosis, you have bones that will break (fracture) more easily than normal, especially if you have an injury such as a fall. Women lose bone tissue more rapidly than men lose it, especially after the menopause when the level of oestrogen falls. Oestrogen helps to protect against bone loss.
• Cardiovascular disease. Your risk of disease of the heart and blood vessels (cardiovascular disease), including heart disease and stroke, increases after the menopause. Again, this is because the protective effect of oestrogen is lost. Oestrogen is thought to help protect your blood vessels against atheroma. In atheroma, small fatty lumps develop within the inside lining of blood vessels. Atheroma is involved in the development of heart disease and stroke.

Do I need any tests to see if I am going through the menopause?

Your doctor can usually diagnose the menopause by your typical symptoms. Hormone blood tests are not usually needed to confirm that you are going through the menopause. However, they may be helpful in some cases – for example, in women aged under 45 years.

Other blood tests or scans may be undertaken in some women, especially if they do not have symptoms which are typical of the menopause.

It is important that you keep up to date with the national cervical screening programme and breast cancer screening programme, if appropriate.

Menopause treatment

Without treatment, the symptoms discussed above last for several years in most women. HRT is a very effective treatment for the symptoms of the menopause. It replaces the oestrogen hormone that your ovaries stop making once you are menopausal. It has benefits and risks. Find out more about hormone replacement therapy (HRT).

If your main symptoms are in your vagina and genital area or if you are getting urinary symptoms, you are likely to benefit from using treatment that is inserted into your vagina or just applied to your genital area as a cream. Read about treatment for vaginal dryness and urinary symptoms.

HRT is available as:

• Tablets.
• Skin patches.
• Gels to apply to the skin.
• Nasal spray.
• Tablets to insert into the vagina (pessaries).
• Cream to insert into the vagina or apply to the genital area.
• Vaginal ring.

There are several brands for each of these types of HRT. All deliver a set dose of oestrogen (with or without progestogen) into your bloodstream.

There are treatments other than HRT for menopausal symptoms. As a rule, they are not as effective as HRT but may help relieve some symptoms. Learn about alternatives to HRT.

Fertility and the menopause 

Although women become less fertile as they get older, it is still possible to get pregnant around the time of the menopause. So, if you are sexually active and don’t want to become pregnant, you will need to consider contraception:

• Until a year after your last period if you are 50 or over.
• Until two years after your last period if you are under 50.

The court officer’s victory is one of only a handful where the menopause has been cited in a disability claim, and a very rare instance of someone being reinstated to their job after winning a tribunal. 

She launched her legal claim after being sacked from her job last year, despite an unblemished record of 20 years’ service.

A judgement on the case said that she had begun to suffer substantial medical problems related to the menopause, with symptoms including heavy bleeding – sometimes for several weeks –  along with stress, anxiety, palpitations, memory loss and pins and needles in her hands and feet. 

She also endured tiredness, light-headedness and was at a risk of fainting, but kept working and was prescribed medicine for a bout of cystitis. 

Ms Davies stored the drug – which came in granules that were distilled in liquid – in a pencil case on her desk and added it to her water jug which she drank from during the day.

However, on one occasion when she returned from an adjournment she found two men in the area drinking water from the jug, and became concerned they had consumed her medication. 

Voices were raised, and the judgment noted that one of the men “launched into a rant and made comments to the effect of ‘trying to poison the two old guys in the court’ and asking if he would grow ‘boobs’”. 

The man, who was appearing at court that day, would later lose his case but was granted leave to appeal after arguing the incident had caused him to lose focus. However, the appeal was subsequently dismissed because there was no legal basis for it.

Meanwhile, Ms Davies was asked to attend a Health and Safety (H&S) meeting, where it was decided there was no medication in the water, and that she would have known that.

A report concluded she had not shown the “values and behaviours” expected of SCTS staff, had shown no remorse over the incident, and had brought embarrassment to the organisation. 

She had also breached Health and Safety rules by not securing her medication and knowingly misled officials about it being in the water. Ms Davies was not suspended during this time, and allowed to stay in her job.

The H&S report would later form the basis of the disciplinary procedures against Ms Davies which led to her losing her job for gross misconduct.

However, employment Judge Lucy Wiseman found that the process had been flawed as the H&S investigation had exceeded its remit, while Ms Davies was legitimately confused about whether she had put medicine in the water because of the symptoms she was experiencing.

During the tribunal, the SCTS conceded her disability and that she was disabled at the time of her dismissal, while Ms Davies was found to be “a wholly credible and reliable witness”.

Judge Wiseman ruled that the SCTS had both unfairly dismissed Davies and discriminated against her on grounds of disability, particularly as it had failed to consider her disability’s impact on her conduct.

Ms Davies was awarded £5,000 the injury to her feelings caused by the dismissal, and the SCTS was ordered to pay £14,009.84 for lost pay.

A spokesman for the SCTS said: “The SCTS respects the decision of the Employment Tribunal and is currently considering the judgment.”

Menopause is a natural part of every woman’s life. Some few lucky women breeze through menopause with little or no inconvenience. But for most, it’s a time of hot flashes, night sweats, disrupted sleep, and general discomfort. The good news is that safe and effective treatments exist to alleviate these symptoms, so long as we can get past the stigma and misconceptions about menopause and its treatment.

For women who experience problematic menopause symptoms, the negative effects on their quality of life can be severe and far-ranging. “The things that bring most people into the office are the hot flashes and night sweats,” says Dr. Robert Reid, a professor in the Department of Obstetrics and Gynaecology at Queen’s University. “Though these are the symptoms that bring people in, we also take the opportunity to talk to them about other symptoms that can develop as a result of menopause, particularly vaginal dryness and discomfort during intercourse. These are symptoms that women might be uncomfortable bringing up on their own, and they’re also treatable with hormone therapy.”

The gold standard

Hormone therapy is the gold standard for treating menopause symptoms. Adjusting a woman’s hormone balance with either estrogen and progesterone or estrogen alone as she transitions through menopause can not only prevent many of the more unpleasant symptoms, it can also provide beneficial protection against other conditions that become more prevalent with age. “When women are appropriately treated, they’ll notice decreased hot flashes and improvements in their sleep quality,” says Dr. Jennifer Blake, CEO of the Society of Obstetricians and Gynaecologists of Canada. “There will be a reduced risk of bone fractures and osteoporosis, as well as a significantly reduced risk of diabetes. What’s perhaps most reassuring, though, is that there looks to be about a 40 percent reduction in heart disease among women on hormone therapy.”

That reduction in heart disease is noteworthy, not only because heart disease is one of the leading causes of death in post-menopausal women, but also because the inaccurate belief persists among the public — as well as among some health care providers — that hormone therapy is dangerous, even as the science shows the opposite. The result is that many menopausal women are delayed far too long from discovering the benefits of hormone therapy. “By the time a woman works up the courage to talk to her health care provider, she has often tried lots of other things without success,” says Dr. Denise Black, a gynaecologist and assistant professor at the University of Manitoba. “And then, when they do talk to their health care provider, they often encounter a reluctance to prescribe hormone therapy, even though it’s the gold standard for treatment today.”

Building a new narrative

This reluctance can be traced back to a 2002 study on hormone therapy conducted by the Women’s Health Initiative (WHI). The study was widely reported as having demonstrated a link between hormone therapy and both breast cancer and heart disease. Further investigation, however, showed that those links were both tenuous and not representative of the population for whom hormone therapy is recommended. “To summarize in one line the problem with the WHI study, it’s that they extrapolated findings from an older population to a younger population that wasn’t adequately represented in the research trial,” says Dr. Reid. “If you put a bunch of 79-year-old women on treadmills turned up to maximum speed, some of them are going to fall off with a heart attack. But you can’t take that evidence and then conclude that exercise is bad for your health.”

Sixteen years on from that study, our understanding of treatment for menopause symptoms has grown dramatically, even if some misconceptions remain. Hormone therapy is now known to be far safer than we had previously thought or even hoped, and there are reliable methods for mitigating the risks that do exist. The benefits in terms of effective management of difficult symptoms, as well as the potential for cardiovascular-protective effects, have led the medical community to broadly recommend hormone therapy for symptomatic women under the age of 60 and within 10 years of the onset of menopause. And the rise of individualized medicine means that health care providers are taking greater care to find the specific treatment plan best suited to each woman’s needs.

For women whose quality of life is being disrupted by menopause, there are absolutely paths to better living, and hormone therapy is one of them. “The bottom line is that women do have options,” says Dr. Blake. “There’s no one-size-fits-all solution, but it’s a great opportunity to talk to your health care provider about how best to set yourself up for good health in the decades to come.”

If you are experiencing menopause symptoms you should consider speaking with your physician. If you’re looking for additional resources, the SOGC is dedicated to providing the public with trusted information about menopause symptoms and treatment. Please visit www.menopauseandu.ca to learn more.

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When menopause hits, it can feel like you’ve hit a brick wall. Pounds start creeping in and no matter what you do, they won’t go away.

On top of that, you feel sluggish and more exhausted than ever. Good news: There are simple steps you can take to start reversing the effects of menopause and get back to optimal health – if not better! Hormone fluctuations during menopause can bring about a number of unexpected changes, including extra weight. For some women, it gets harder to shed those pounds too.

The good news is that menopause isn’t a sentence to feeling heavier, bloated, or two sizes bigger than you want to be. When you make lifestyle changes that account for your new set of hormones, you can experience vibrant health – and that includes balanced weight.

Struggling to lose weight? Unable to focus? Chances are, your hormones are out of whack.
Grab Our FREE Guide To Fixing Your Hormones By Clicking Here!

4 Reasons Why It Gets Harder to Lose Weight After 50

While the age at which women experience menopause can vary by as much as a decade, the average woman begins to notice hormonal changes around the age of 50. This hormonal shift may feel like an upsetting change, but when you understand the processes happening in your body, you can adjust your lifestyle to end up in better health than you were before. Here are the top changes that may be holding you back.

1. Hormone Fluctuations and Changes

Estrogen balance is one of the primary changes that occurs during perimenopause (the decade before menopause officially sets in) and menopause. The primary form of estrogen during reproductive years takes a backseat to a different form, and some women can either experience too high or too low levels – or both at varying times – during this shift. Estrogen levels that are either too high or too low can lead to increased fat storage in women, making hormone balance one of the crucial ways to regain equilibrium with weight. (1,2)

Estrogen changes can also trigger other symptoms in women, like difficulty sleeping or insomnia. Lack of regular, restful sleep can also contribute to weight gain and a difficulty in losing it. (3)

Other hormones also get off balance after the age 50, including progesterone (which is primarily produced during reproductive years) and stress hormones like cortisol. This collective hormonal chaos can leave you feeling tired, gaining weight, and not feeling like yourself.

2. Sluggish Metabolism

In addition to hormonal changes, the thyroid can become sluggish around menopause. Sometimes, this is a result of the dramatic changes in estrogen and progesterone but in other cases, it’s an autoimmune response to a thyroid problem.

The thyroid is a small, butterfly-shaped organ that sits at the base of the neck. It produces hormones that regulate metabolism, control energy levels, and have a role in mood balance, sleep, and weight.

Estrogen levels can have a direct impact on thyroid hormone production, typically resulting in a sudden drop in thyroid function when estrogen levels begin to decline. (4) Additionally, when hypothyroidism is present before menopause, symptoms can worsen in response to hormone changes, even if the thyroid condition was managed well by medication before. (5)

3. Loss of Muscle Mass

Both men and women naturally lose muscle mass as they age, but the decrease can be more dramatic in women during the change from perimenopause to menopause. Natural aging and hormonal changes influence this the most, but a tendency to become less active in response to weight gain is also a factor. (6,7,8)

4. Insulin Resistance

Hormonal changes before and during menopause leave women more prone to insulin resistance than before. This is because hormones influence both how much and where fat is stored. Unfortunately, menopause causes more fat to be stored in the midsection, thighs, and buttocks, which can all increase the risk factors for insulin resistance. (9,10)

Bottom line: Women naturally experience hormone changes throughout their lives that can have a significant impact on weight, and the shift from menstruating years to menopause can be a major one. While there are several common factors that can make weight loss more difficult, there are natural ways to address them.

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7 Things You Can Do To Successfully Lose Weight Over 50 (And Keep It Off)

Weight loss after age 50 isn’t impossible – you just need to know how to adjust your lifestyle to offset the hormonal changes.

1. Balance Your Gut

The gut microbiome plays a critical role in almost every body system, including immunity and digestion. The health of your gut can also influence estrogen receptors in the body. (11) When it comes to hormonal changes, and estrogen levels that rapidly decline during hormone transitions, this can further exacerbate symptoms like hot flashes, mood alterations, and weight gain.

The gut also helps regulate mood, with certain “bad” bacteria contributing to depression, anxiety, and mood swings.

Weight loss and gain are also regulated by the gut, so an unbalanced microbiome can also contribute to the inability to shed pounds. The good news is that the bacteria in the gut respond swiftly to changes, so dietary interventions to promote good gut health and beneficial bacteria can work quickly for women struggling to lose weight or to stop gaining. (12)

How do you balance your gut? While the individual elements can vary, the basic principles of gut balance include:

• Skipping all refined carbs and sugars
• Eating plenty of vegetables
• Eating fermented foods and/or taking high-quality probiotic supplements
• Eating prebiotic foods like artichokes, garlic, and onions
• Drinking bone broth or using it in your cooking regularly
• Adding collagen peptides regularly to your diet
• Staying well hydrated
• Eliminating gut irritants like gluten, dairy, soy, corn, fried foods, alcohol, and caffeine

2. Reduce Stress

While we are rarely under control of how hormones change during perimenopause or menopause, we do have a say in how we address those changes. Acupuncture can help to temper symptoms like hot flashes and insomnia and also provide relief and balance to an endocrine system that is temporarily chaotic. (13)

You can also help to manage uncomfortable symptoms by participating in regular yoga or meditation, both of which help to moderate stress and relieve discomfort. (14,15,16)

3. Love Your Liver

Your gut microbiome also affects your liver health, impacting how well the liver can detox and regenerate. When the gut is compromised, the liver is less effective in its tasks, like breaking down hormones and ensuring that the endocrine system isn’t bogged down. (17)

A liver-friendly diet includes eating plenty of cruciferous vegetables, like broccoli, Brussels sprouts, cauliflower, and cabbage. It’s also important to stay hydrated.

Green tea, another detox-promoting food, can also help to reduce oxidative stress within the body which can protect the liver and increase the body’s ability to shed toxins that can contribute to hormonal problems. (18)

4. Lift Weights

Women start losing muscle mass naturally after age 35, and unless they specifically work to maintain some muscle tone through regular training, that loss can increase and can contribute to continued weight problems.

Research shows that women who participate in regular strength training have better bone density, and it can work as well as hormone replacement therapy. (19) It can even help to temper other symptoms of menopause, including weight gain around the stomach. (20)

While opinions may vary on how much weight and how often it is needed to notice successful outcomes, even using hand weights at home a few times a week is better than doing nothing at all. However, consider getting involved in a gym program utilizing kettlebells, hand weights, or working directly with a personal trainer who can help to find the ideal balance of weight and frequency for moderating menopausal symptoms.

5. Watch Macronutrients

When women enter menopause, they naturally burn fewer calories. While many women may attempt to reduce weight gain by suppressing their caloric intake, research shows that doing that may actually lead to more weight gain. (21) Muscle mass already naturally declines, but restricting calories can lead to further losses, as well as an increased risk of osteoporosis. (22,23,24,25)

Instead of restricting calories, focus on macronutrients, or the balance of carbs, protein, and fats. Carbohydrates are associated with more weight gain around the middle, so ensuring a regular intake of protein with each meal will help to keep blood sugar stable and reduce insulin resistance, while eating healthy, anti-inflammatory fats will promote better hormone balance.

While you still need some carbs, choose high-fiber options from fruits, vegetables, nuts, and seeds, and skip grains and refined flours. You don’t have to be zero-carb to experience beneficial results, and many women notice that simply transitioning to a Paleo diet, which naturally avoids refined carbs and grains, is enough to jumpstart some natural weight loss.

6. Prioritize Sleep

Hormone changes and other stressors can affect sleep quality, making it more difficult to get a solid night’s slumber. Sleep deficits can lead to difficulty losing weight, regardless of age, but in women over 50 it can lead to more fat storage in the midsection. (26,27)

To combat this increased risk of poor sleep quality, it’s important to create and maintain a healthy sleep routine. This means setting an established bedtime, limiting technology exposure for at least an hour before bedtime (there’s never been a better time to pick up a regular old paperback!), and finding other ways to minimize stress and unpleasant symptoms.

One way to promote more relaxing sleep and lower stress levels is to utilize aromatherapy. Lavender, specifically, can help to reduce menopausal symptoms. (28)

If hot flashes are an issue that impacts sleep, try sleeping with a fan next to the bed, and use several light layers of sheets and blankets instead of anything heavy. When a hot flash strikes, it’s easier to regulate body temperature by having layers of options instead of being confined to one extreme or the other.

7. Quit Sugar and Limit Stimulants

Stimulants like caffeine and sugar can have a dehydrating effect on the body as well as a destabilizing impact on blood sugar and hormones. In addition to causing feelings of anxiety and increased stress, caffeine can also worsen typical menopause symptoms like hot flashes and night sweats. (29) If that’s not enough reason to quit, it can also contribute to bone density problems. (30)

Alcohol can also worsen hot flashes, night sweats, mood disruptions, and other menopause symptoms. (31) While moderate consumption, such as less than one drink per day, may not have this effect, certain individuals are more sensitive than others. This is largely dependent on genetic individuality, liver health, and the gut microbiome.

While caffeine, alcohol, and even sugar in moderation may not be deal breakers, it’s best to avoid these for the most part, especially if symptoms of menopause are problematic or if you’re having trouble losing weight. Instead, focus on nourishing beverages like water, bone broth, herbal tea, and green tea, and avoid foods that are overly stuffed with sugar.

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Bottom line: Losing weight – and keeping it off – after age 50 is not impossible and with the right strategy it can be easy to do. Sticking to these seven steps above can bring about faster success and help you to feel more at home in your own skin, in spite of changing hormones.

 

(Read This Next: Paleo and Hormone Balancing)