Menopause: taking care of yourself (hot flushes, skin, sleep)

Menopause: what changes?

Menopause is when periods stop for good, because the ovaries stop working. It is considered established after twelve consecutive months without a period. In France, it happens on average around the age of 51.

It is often preceded by a transition period, perimenopause, which can last several years: cycles become irregular and the first signs appear.

The drop in hormones, especially oestrogen, can lead to:

• hot flushes and night sweats;
• sleep problems;
• drier, thinner skin;
• vaginal dryness;
• tiredness, irritability or mood swings;
• in the longer term, a gradual weakening of the bones.

These changes vary greatly from one woman to another, both in intensity and in duration.

Menopause and hot flushes: what can you do day to day?

Hot flushes are the best-known sign of menopause. Some factors can trigger them or make them worse. Here are the habits generally recommended:

• Dress in layers, in natural fabrics such as cotton or linen, so you can easily take something off.
• Identify your triggers: hot drinks, coffee, alcohol, spicy food, overheated rooms. They vary from woman to woman.
• Keep cool water to hand and drink regularly.
• Carry a fan or a small water mist in your bag.
• Move regularly: physical activity is part of the general recommendations during menopause.
• Stop smoking if you smoke: it benefits your health at any age.
• Breathe: when a flush starts, a few slow, deep breaths help you get through the moment more calmly.

If hot flushes are frequent, intense or disrupt your life, talk to your GP or gynaecologist. There are medical options, including hormone therapy, which need to be discussed case by case depending on your situation and medical history.

Sleeping better during menopause

Night sweats and frequent waking can make nights difficult. A few simple steps help create good conditions for sleep:

• Keep your bedroom cool, around 18 °C, and air it before bed.
• Choose breathable bedding: cotton or linen sheets, a lighter duvet, and a blanket nearby to adjust.
• Keep a spare nightdress by the bed in case of sweats.
• Keep regular hours, even at weekends.
• Have a lighter dinner and avoid alcohol and coffee later in the day.
• Wind down before sleep: dim lights, screens off, reading or calm breathing.

If you have been sleeping badly for several weeks and tiredness is setting in, do not wait to talk to your GP.

Menopause and dry skin: a gentler routine

As oestrogen levels fall, many women find their skin becomes drier, thinner and less comfortable. It is time to adapt your routine, without complicating it.

For the face

• Cleanse gently, with a non-drying cleanser and lukewarm water.
• Switch to a richer cream if your usual one no longer feels enough.
• Do not forget daily sun protection when the sunny days return.

I love Forever's Deep Moisturizing Cream for dry to very dry skin: it combines aloe vera gel with macadamia and sunflower seed oils, deeply hydrates and nourishes the skin, and gives an immediate feeling of comfort. Apply it morning and evening, dotted on the cheeks, forehead and chin.

For the body

• Choose short, lukewarm showers.
• Moisturise your body every day, straight after your shower.

Forever's Aloe Body Lotion is perfect for this: it soothes, hydrates and protects skin from dryness, with a light, non-greasy texture that sinks in quickly. It is suitable for sensitive skin.

For vaginal dryness, do not hesitate to talk to your gynaecologist or midwife: it is common, and suitable solutions exist.

Bones, food and movement: thinking ahead

After menopause, bone loss speeds up. Looking after your bones becomes a priority, and that starts with your plate and physical activity.

• Calcium: dairy products, some calcium-rich mineral waters, sardines with their bones, almonds, green vegetables such as cabbage or broccoli.
• Vitamin D: oily fish, eggs, and above all sensible exposure to daylight.
• Protein at every meal: fish, eggs, meat, pulses, dairy.
• Physical activity: walking, climbing stairs, dancing or strength training work your bones and muscles.

As for supplements, Forever Calcium contains calcium, magnesium and vitamin D, which contribute to the maintenance of normal bones, as well as to normal muscle function. Before taking it, ask your GP: they can tell you whether your intake is sufficient, especially if you already take vitamin D or medication. Food supplements should not replace a varied and balanced diet and a healthy lifestyle.

When should you see your GP or gynaecologist?

Menopause is not an illness, but it deserves proper follow-up. A consultation around this time is a chance to review your health, bones, heart and comfort. See a doctor in particular if:

• hot flushes or sleep problems are affecting your daily life;
• you have bleeding after your periods have stopped;
• you feel persistently low, anxious or exhausted;
• you experience vaginal dryness or pain during sex;
• you have questions about hormone therapy or other options.

Also keep up with the screening tests recommended for your age. And above all, do not hesitate to talk about what you are going through: with your doctor, your loved ones, other women. It helps a lot.

FAQ