Menopause information sheet from Dr Hannah Short

TOP LIFESTYLE TIPS FOR A HEALTHY MENOPAUSE

NUTRITION

Centre diet around plant-based whole-foods.

Think “right carbs, good fats”.

Eat the rainbow AND the alphabet.

Include a serving (or two) of beans/lentils/hummus in your daily diet.

Consider switching cow’s milk.

Include minimally processed soya foods.

Avoid processed meats.

Minimise refined carbohydrates and junk food.

Aim to eat all meals within a 12-hour window.

SLEEP

Aim for 7-8 hours of sleep each night.

If you suffer from hot flushes/night sweats, sleep naked or wear cotton nightclothes.

Ensure your bedroom is comfortably cool.

Switch off electronic devices at least one hour before bed.

Aim to get outside in the morning daylight (whatever the weather) for at least 20 minutes each day.

Do not consume caffeine (including cola) after midday.

Avoid alcohol before bed.

Get up and go to bed at approximately the same time each day.

Avoid smoking.

EXERCISE/MOVEMENT

Move your body daily.

If you don’t already have an exercise regimen, start slowly.

Weight-bearing exercise (e.g. hiking, running, dancing, weight-training, tennis) – at least three times weekly.

Check out the Couch to 5K programme or consider joining your local Park Run.

Balance and core-strength are increasingly important as we age, and reduce the risk of falling in later life.

STRESS REDUCTION/SELF CARE

Stress reduction is important for all of us and is paramount in managing hormonal upheaval.

5-10 minutes of daily mindfulness meditation/breathing exercises can provide enormous benefits and lower the stress response.

Take at least 15-30 minutes a day, every day, to do something you enjoy (and solely for you).

About the author

Dr Hannah Short, MA (Oxon) MB BChir MRCGP DRCOG DFSRH, Advanced Certificate in Menopause Care (BMS/FSRH) is a General Practitioner and accredited Specialist in Menopause & Premenstrual Disorders recognised by The British Menopause Society (BMS), The International Association for Premenstrual Disorders (IAPMD) and The National Association for Premenstrual Syndromes (NAPS). She has a very helpful website www.drhannahshort.co.uk covering advice for women going through the menopause, including a menopause resulting from cancer treatment. The full information sheet from which the above tips are taken is available here. You can find more information on her website www.drhannahshort.co.uk and in her book The Complete Guide to POI and Early Menopause by Dr Hannah Short and Dr Mandy Leonhardt.

Further advice

Future Dreams hold a range of support groups, classes, workshops and events to help you and your carers during your breast cancer diagnosis. These are held both online and in person at the London-based Future Dreams House. To see what’s on offer and to book your place, see here.

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Reviewed January 2023

The information and content provided in all guest articles is intended for information and educational purposes only and is not intended to substitute for professional medical advice. It is important that all personalised care decisions should be made by your medical team. Please contact your medical team for advice on anything covered in this article and/or in relation to your personal situation. Please note that unless otherwise stated, Future Dreams has no affiliation to the guest author of this article and he/she/they have not been paid to write this article. There may be alternative options/products/information available which we encourage you to research when making decisions about treatment and support. The content of this article was created by Dr Hannah Short and we accept no responsibility for the accuracy or otherwise of the contents of this article.