Did you know? One-third of women in the UK, roughly thirteen million, are currently experiencing pre-menopause or menopause.
A natural transition signifying the end of a woman’s reproductive years, menopause brings about a range of physical and emotional changes. While it’s a common experience, women of colour often face particular challenges during this time.
One thing we know for certain about the phases of menopause is that the experience varies widely from person to person. Pre-menopause, the transition period leading up to menopause, is characterised by fluctuating hormone levels, leading to irregular periods, hot flashes, and mood swings.
Menopause, defined as 12 consecutive months without a menstrual period, often includes symptoms such as night sweats, sleep disturbances, and vaginal dryness. Postmenopause, the period after menopause, may see symptoms easing for many women but brings an increased risk of health conditions like osteoporosis and heart disease.
For women of colour, the journey through menopause can present unique challenges and symptoms. Studies have shown that these women may experience more intense symptoms, such as more severe hot flashes and night sweats, compared to their white counterparts.
Additionally, cultural stigmas and lack of representation in healthcare can make it harder to access appropriate support and treatment.
Impact of Menopause on Daily Life and Career
Let’s face it: menopause can bring challenges like brain fog and mood swings, especially for women of colour. These symptoms can affect your productivity and daily functioning. To maintain mental clarity and emotional balance, prioritise self-care and mental health. Don’t hesitate to seek support when needed.
Menopause significantly impacts bone density and cardiovascular health. However, positive interventions like regular exercise, a balanced diet rich in calcium and vitamin D, and routine checkups can help you maintain your physical well-being.
Minimising the Impact on Your Career
To minimise the impact of menopause on your professional life and career growth, consider these strategies:
- Flexible Work Hours: Discuss flexible work arrangements with your employer if possible. This can help you manage symptoms without derailing your work.
- Mindfulness Practices: Techniques like meditation or deep breathing can help manage stress and improve focus, which can benefit your work performance.
- Open Communication: Consider having an open and honest conversation with your manager about your experience with menopause. Understanding can foster a supportive work environment.
Actionable Lifestyle Changes for Women of Colour
The National Health Service (NHS) rightly points out that a well-balanced diet provides all the essential nutrients your body needs for growth, repair, and overall health. Maintaining a balanced diet is also crucial for hormone balance and overall well-being during menopause.
Here’s what you should focus on:
- Nutrient-rich foods: Prioritise leafy greens, whole grains, lean proteins, and healthy fats. These provide essential building blocks for your body.
- Phytoestrogens: Consider incorporating soy products, flaxseeds, and legumes into your diet. These plant-based compounds can offer some support in managing hormonal fluctuations.
- Hydration: Staying well-hydrated is vital for various bodily functions. Aim to drink plenty of water throughout the day.
- Limiting stimulants: Reduce your intake of caffeine and alcohol. These can worsen some menopausal symptoms like hot flashes and sleep disturbances.
The Effect of Exercise
Regular exercise plays a vital role in staying fit and healthy during menopause. The BUPA UK recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Here’s a breakdown of beneficial activities to begin with:
- Aerobic activities: These get your heart rate up and improve cardiovascular health. Examples include walking, swimming, cycling, or dancing.
- Strength training: Building muscle mass helps maintain bone density and improves overall strength. Weight lifting, bodyweight exercises, or resistance bands are all good options.
- Flexibility exercises: Maintaining flexibility can improve your range of motion and reduce aches and pains. Yoga, Pilates, or simple stretches can be incorporated into your routine.
Exercise also releases endorphins, hormones that boost mood and reduce stress. This can be particularly beneficial during menopause when mood swings are common.
Managing stress is vital for maintaining a calm mind during menopause. Techniques like meditation, yoga, and mindfulness, incorporated into your daily routine, can help reduce anxiety, improve mental clarity, and promote emotional well-being. Additionally, deep breathing exercises and progressive muscle relaxation can be effective tools for managing stress.
Managing Stress and Sleep
Good sleep hygiene is essential for promoting better sleep and enhancing rest during menopause. Creating a relaxing bedtime routine with a regular sleep schedule and a cool, dark bedroom will further enhance your sleep quality. Consider including calming activities like reading, taking a warm bath, or practising relaxation techniques before bed. This will help signal to your body that it’s time to wind down.
Hormone Replacement Therapy (HRT)
Hormone replacement therapy, or HRT, is a common approach to managing symptoms experienced during menopause. It works by replacing the oestrogen and progesterone that the body naturally produces less of at this time. This can help to alleviate common symptoms such as night sweats and hot flashes.
Oestrogen and progesterone are crucial hormones that significantly influence a woman’s body. During menopause, a decline in these hormone levels can cause a variety of physical and psychological symptoms, including hot flashes, mood swings, and vaginal dryness.
Hormone replacement therapy (HRT) aims to restore hormone levels, which can be beneficial for many women of colour experiencing menopausal symptoms. It can offer relief from symptoms, improve quality of life, including sleep, and potentially reduce the risk of osteoporosis and fractures.
Types of HRT
There are two (2) types of HRT:
- Estrogen-only HRT: Suitable for women who have had a hysterectomy.
- Combined HRT: Includes both estrogen and progesterone, recommended for women who still have their uterus to reduce the risk of endometrial cancer.
Benefits of HRT
The benefits of HRT include the following:
- Relief from menopausal symptoms
- Improved quality of life and sleep
- Reduced risk of osteoporosis and fractures
- Potential protection against heart disease (depending on age and timing of HRT initiation)
Choosing the Right HRT for Women of Colour
Women of colour may experience more intense menopausal symptoms and have unique health considerations. It’s crucial to work with a healthcare provider who understands these specific needs to choose the most suitable HRT regimen. This collaboration will involve considering your family medical history, personal health conditions, and the severity of your symptoms.
When HRT is Not Suitable for Women of Colour
HRT may not be suitable for women of colour with a history of breast cancer, blood clots, liver disease, or uncontrolled high blood pressure. Women who smoke or are at high risk for cardiovascular disease should also approach HRT with caution.
HRT and Side Effects in Women of Colour
Both oestrogen and progesterone, used in hormone replacement therapy (HRT), can cause side effects. These are often mild and typically improve over time. It is recommended that you give the treatment plan at least three months to see if these side effects subside. If side effects persist, consult your GP to discuss alternative options or dosage adjustments.
Hormones used in HRT may have associated adverse effects, including:
- Breast tenderness
- Bloating
- Nausea
- Headaches
- Mood swings
- Increased risk of blood clots and certain types of cancer with long-term use
Alternatives to HRT
If you choose not to use HRT, there are several other alternatives for managing your menopausal symptoms. They include:
- Herbal supplements: Black cohosh, red clover, and evening primrose oil can help manage symptoms.
- Lifestyle changes: Regular exercise, a balanced diet, and stress management techniques such as yoga and meditation.
- Non-hormonal medications: Certain antidepressants, blood pressure medications, and other prescription drugs can alleviate hot flashes and other symptoms.
- Acupuncture and aromatherapy: These natural therapies can provide relief for some women.
Breaking the Silence
Menopause is a natural phase of life, yet it’s often shrouded in secrecy. Let’s have open, honest conversations within our communities! By talking openly about our experiences, we can break the stigma surrounding menopause and create a supportive environment. This allows women to feel comfortable sharing their struggles and triumphs, fostering a sense of shared understanding.
Women of colour often face unique challenges during menopause, including disparities in healthcare access and culturally insensitive care. It’s crucial to advocate for better healthcare access, culturally competent care that addresses specific needs, and more research focused on the experiences of women of color during menopause.
Sharing personal stories and testimonials about your experiences with menopause can be a powerful way to inspire and empower others. Your journey can provide comfort, encouragement, and valuable insights to those going through menopause. Let’s break the silence together, one conversation at a time!
Join us for an empowering and informative webinar designed to offer complete support for women of colour during the menopause. Mark your calendars for Thursday, July 18th at 7pm UK time! Attending this webinar will equip you with valuable insights, practical advice, and a supportive community to help you embark on this important stage of life with confidence.
Ready to dive deep into women’s health and well-being? Our upcoming webinar features a dynamic panel of esteemed experts:
- Uzo Ijewere, Founder & CEO of Women Build Wealth, Executive Coach, and EDI Trainer: Uzo brings a wealth of experience in empowering women to achieve financial security and traverse career advancement.
- Emma Seyi-Onabule, MPharm Pg Dip IP: Emma leverages her expertise in pharmacy to provide insightful discussions on women’s health and medication management.
Don’t miss this opportunity! Join the webinar here.
