Healthy Magazine Page Sampler

WHAT IS THE TRUTHABOUT THEMENOPAUSE? From zero sex dr i ve to thinning hai r, our exper ts reveal the facts about the eight biggest menopause my ths MYTH #1 You may as well hang up your trainers for good TRUTH: Don’t even think about it, says Dr Ghazala Aziz-Scott. ‘Regular exercise helps build bone strength and muscle mass – both of which decline as levels of oestrogen drop,’ she says. ‘Staying active also helps ward o middle-age spread, as the more muscle you have, the faster your metabolismwill be. Combining cardio and weight training just 30 minutes ve times a week could make a di erence. If achy knees stop you from being as active as you like, speak to your doctor. Hormone replacement therapy (HRT) can be helpful to supplement oestrogen levels.’ MYTH #2: Your libido will flatline TRUTH: ‘Falling oestrogen and testosterone levels can a ect libido,’ says Dr Louise Newson, ‘but often other factors are also to blame. A drop in oestrogen can cause the tissues of the vagina to thin, for example, which can make sex painful and urinary infections more likely. Many women also su er from fatigue, so sex may be the last thing on your mind.’ Where there’s a will, there’s de nitely a way. ‘Using a water-based lubricant during sex can help ease irritation,’ says Dr Laila Kaikavoosi, ‘but oestrogen cream or pessaries are often required to treat the problem in the long term, so speak to your doctor.’ MYTH #3 If your periods are regular, you can’t be menopausal TRUTH: You can still have periods without ovulating. ‘If you’re having symptoms that a ect your everyday life, see your doctor – whether you’re having regular periods or not,’ says Newson. ‘Our bodies use oestrogen in so many ways, and HRT can be extremely bene cial for treating symptoms associated with de ciency.’ If you’ve been put o HRT by scary headlines, rest assured. ‘Body identical HRT has not been shown to be associated with an increased risk of breast cancer,’ says Newson. ‘What’s more, it can help to safeguard your future health by lowering future risk of osteoporosis, cardiovascular disease, type 2 diabetes and Alzheimer’s disease.’ MYTH #4 Weight gain is inevitable TRUTH: Not if you make a few changes, says Aziz-Scott. ‘As levels of oestrogen decline, you lose muscle mass and the body starts to store fat round your middle,’ she says. ‘This slows your metabolism, so it can become a vicious circle. Most women need to eat around 200 fewer calories a day at this stage in life. Eat plenty of nutrient-dense foods: antioxidant-rich fruit and veg, good amounts of protein, and complex carbs such as quinoa and brown rice. Watch your alcohol intake, too – cortisol levels tend to rise as we get older, so you may nd yourself craving a glass of wine more often, but this is a sure- re way to pile on the pounds.’ MYTH #5 You can wave goodbye to glowing skin and hair TRUTH: Dwindling oestrogen can make skin drier and thinner, says Aziz-Scott, so level up your skincare. ‘A good moisturiser containing hyaluronic acid will help keep skin hydrated, while retinol can address hyperpigmentation. If you’ve noticed hair changes, decreasing oestrogen is probably a factor, but low iron could also be to blame, particularly if you’re having heavy periods.’ Diet is also important, says Kaikavoosi: ‘Phytoestrogens in certain plants can mimic the e ects of oestrogen, so eat plenty of beans, tofu and legumes to get the bene ts.’ 34 healthy-magazine.co.uk Words Beth Gibbons. Photograph Stocksy