Toolkit

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Menopause Toolkit

We have started a list of useful resources if you have perimenopausal, menopausal or post-menopausal symptoms. There is no one answer, and lots of different opinions here, but hopefully, something will resonate and help… we are barely scratching the surface!

This list is from the shared knowledge and experiences of our group members and includes tips from different sessions on what has worked for different people. We may expand on some of these themes as our blog grows. Everyone has had different life experiences, bodies, and belief systems, so we appreciate that not all of this will be helpful to everyone.

This is not an endorsement of all views in these podcasts, videos or articles. Sadly, in terms of inclusive menopause practice, we can not guarantee that what we share will not contain elements that need improvement when it comes to inclusive language and advice, particularly around gendered language referring exclusively to women, and much advice is still geared towards white heterosexual norms. However, we hope that some of this is still helpful, and we will look to improve this resource regularly including more diverse resources as we go.

Please email us with any suggestions for additions to this list, or if you would like to write a blog expanding on any of the below topics or any other area relating to menopause: menoandmind@gmail.com

Symptom Sheets and Speaking to Your GP

Listen to your body, speak to a GP, and speak to others who have gone through this. If you are someone who wants children, you will have more trouble if you ignore early signs. There is scope for us to get lost in the system and misdiagnosed, which can have other repercussions. Depending on your GP, they may have little training in menopause, and most surgeries do not have a dedicated menopause nurse.

Ask at your GP’s surgery to find out who has the expertise in this area to ensure you are speaking to someone who will listen. People under 45 (before 45 is early menopause and under 40 is Premature Ovarian Insufficiency) may find they are not believed when they first present with symptoms. Completing some of the symptom sheets linked below and sending them in advance to your GP can be helpful to help them understand what you are experiencing. It may also be helpful (if you can) to collect a family history if you can to identify when peri-menopause/menopause usually happens, particularly if there is a history of POI or early menopause.

Menohealth Symptom Sheet

Balance Menopause Symptom Sheet

NICE Guidelines – official guidelines for menopause from the British Menopause Society: https://thebms.org.uk/publications/nice-guideline/

If you are in the 1% to go through menopause under the age of 40 the Daisy Network can provide support: https://www.daisynetwork.org/

Balance Menopause Website – there is also a tracking app which produces reports you can share with your GP (note this is very HRT focused, which can be great if it works for you but not if you can’t take it!) https://www.balance-menopause.com/

The British Menopause Society: https://thebms.org.uk/

We are creating a draft letter for people to take to their GP, and will post this soon!

Menopause Inclusion Collective Resources – This is one of the most comprehensive pages of resources in terms of inclusive menopause support and information, including information around various health conditions as well as LGBTQIA+ and experiences around different ethnicities and cultures: https://www.menopausecollective.org/resourcesmenopauseinclusion

LGBTQIA+ Resources:

LGBTQIA+ menopause are under-represented with few relatable resources available, here are some links but please get in touch if you are aware of more resources that we can add!

Queer Menopause Resources: https://www.queermenopause.com/resources

Rock My Menopause Transgender Health: https://rockmymenopause.com/get-informed/transgender-health/

Sex and menopause: https://www.queermenopause.com/blog/2021/3/10/podcast-talking-about-queer-menopause-with-the-erotic-philosopher

All gender perimenopause support group – https://www.facebook.com/groups/464245174194910

Menopause and Ethnicity

“There is a need for increased awareness and trustworthy information resources to help women [non-binary, trans and gender diverse bodies] from ethnic minorities prepare for the menopause, and clinicians to recognise their experiences and offer support. This could improve [their] immediate quality of life and potentially reduce future disease risk.” – British Journal of GPs (2023)

“The UK is a multi-ethnic, multi-racial country and, in 2018, 13.8% of the UK population had an ethnic minority background. There is however limited research evidence of menopause experiences in British ethnic minorit[ies].” – British Menopause Society (2023)

“Many factors come into play when women [non-binary, trans and gender diverse bodies] enter menopause, making each woman’s experience unique. However, results from the Study of Women’s Health Across the Nation (SWAN) show that women [non-binary, trans and gender diverse bodies] of color tend to enter perimenopause and menopause at earlier ages than their white peers, have longer transition periods, and experience more intense hot flashes and vaginal symptoms.” – Everyday Health (2022)

What Experts Want Women of Color to Know About Menopause – https://www.everydayhealth.com/menopause/what-experts-want-bipoc-women-to-know-about-menopause/
British Menopause Society – Factsheet on Ethnic Minority Women – https://thebms.org.uk/wp-content/uploads/2023/06/20-BMS-TfC-Menopause-in-ethnic-minority-women-JUNE2023-A.pdf
Perimenopause and/or menopause help-seeking among women from ethnic minorities: a qualitative study of primary care practitioners’ experiences – https://bjgp.org/content/73/732/e511
Holland and Barrett Offer free Menopause Support sessions in Gujarati, Hindi, Punjabi and Urdu https://www.hollandandbarrett.com/info/menopause-support/?utm_medium=cpc&utm_source=google&gclid=Cj0KCQjw7uSkBhDGARIsAMCZNJukrTL0DB24caDobpKf-bcBa0gTYvPJK67ZYRsRYBgSRwoqrtn7LQIaAtphEALw_wcB&gclsrc=aw.ds

Black Menopause and Beyond Podcast- https://pod.link/1570812103/episode/473db2a61c2cda7c94d7f75596a19d54

Black girl’s guide to surviving menopause – https://blackgirlsguidetosurvivingmenopause.com/

Hormone Replacement Therapy:

While many people can take HRT others can not due to many reasons, from pre-existing health conditions to personal beliefs about going through the menopause naturally, here are some links, You may want to discuss the pros and cons with your GP.

Remember: The NICE guidelines say that you should not need a test before getting HRT. You should be assessed on your need for HRT by your symptoms – see symptom sheets at the start of this blog post…

NHS page on HRT – https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/

A reminder that if you are not already using a prepayment certificate for your HRT that you can save money on your prescriptions – full information here.

Statistical Information, Hormone Replacement Therapy, England April 2015 to June 2022 – https://www.nhsbsa.nhs.uk/statistical-collections/hormone-replacement-therapy-england/hormone-replacement-therapy-england-april-2015-june-2022

You may find you need to vary your HRT as you go… https://patient.info/news-and-features/what-to-do-if-you-think-your-hrt-has-stopped-working

Mental Health

Depression, anxiety, and menopause-associated psychosis can hit for the first time during the menopause transition, or it can trigger previous mental health issues. While many resources recommend trying HRT before anti-depressants, GPs are always quick to recommend anti-depressants, and you may want to be prepared with your symptom sheet if you do not want to take them (see the section at the start of this toolkit).

Emergency Mental Health Services – https://www.nhs.uk/nhs-services/mental-health-services/

Talking Therapy via NHS – https://www.nhs.uk/service-search/mental-health/find-an-NHS-talking-therapies-service/

Anti-depressants and the Menopause [with sign language] – https://www.menopausedoctor.co.uk/menopause/anti-depressants-and-the-menopause

Anxiety and Menopause – “Feeling tense, jittery, on edge, irritable, or finding you’re worrying all the time? Maybe you’ve started to avoid social situations. Sound familiar? If it does, you may be dealing with menopause and anxiety.” – https://www.onstella.com/menopause-symptoms/menopause-and-anxiety/

Menopause, Depression, and Schizophrenia – “ Granted, the physical symptoms in and of themselves can make women feel anxious, depressed, and perhaps paranoid, however, the mental health of perimenopausal [people] is an aspect of menopause which should be addressed independent of the physical symptoms.” https://pro.endocrineweb.com/conditions/menopause/menopause-depression-and-schizophrenia

Menopausal schizophrenia – “Menopausal schizophrenia is more common than you might think. If you hear voices, feel paranoid, experience delusions or have other symptoms, seek help from your health care professional.” – https://www.healthywomen.org/content/article/menopause-and-schizophrenia-connection

Menopause and your mental wellbeing – general info (NHS Scotland site) – “Changes in your hormones during menopause can impact your mental health as well as your physical health. You may experience feelings of anxiety, stress or even depression” – https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/menopause-and-your-mental-wellbeing

Frazzled – Ruby Wax mental health support sessions, which some of our members have found helpful – https://www.frazzledcafe.org/

Hypnotherapy and Menopause – https://www.sallygarozzo.com/hypnotherapy-menopause-brighton

Menopause and Mind Events – Online and In-Person discussions about menopause and mental health (based in Brighton and Hove, UK) – https://www.eventbrite.co.uk/cc/menopause-and-mental-heath-support-and-community-2005029

Trauma and Menopause

A History of Stressors and Childhood Trauma May Predict Worse Menopausal Symptoms and Well-Being – https://www.everydayhealth.com/menopause/history-of-stressors-and-trauma-may-predict-worse-menopausal-symptoms/

Carolyn Spring Blog – Resources on trauma, disassociative disorders and PTSD – https://www.carolynspring.com/blog/

We will be writing more detailed blog posts on menopause and mental health…

Premature Ovarian Insufficiency (peri-menopause under 40) and Early Menopause (per-menopause symptoms under 45)

Premature Ovarian Insufficiency – https://www.balance-menopause.com/subject/premature-ovarian-insufficiency-poi/
Daisy Network –
Daisy Network is dedicated to providing information and support to women diagnosed with Premature Ovarian Insufficiency, also known as Premature Menopause. – https://www.daisynetwork.org/
Some cancer treatments can cause an early menopause – https://www.cancerresearchuk.org/about-cancer/coping/physically/sex/women/menopausal-symptoms
NHS – Early Menopause – https://www.nhs.uk/conditions/early-menopause/

Breast Cancer and Menopause

In the UK, doctors don’t routinely recommend taking HRT after breast cancer due to concerns that HRT could increase the risk recurrence, but there is more research being done on this all the time.

Cancer research UK information – https://www.cancerresearchuk.org/about-cancer/breast-cancer/living-with/menopausal-symptoms

Menopause after breast cancer – https://www.bci.org.au/breast-cancer-information/fact-sheets/menopause/

Additions and alternatives to HRT – non-phytohormone supplements “A history of hormone-related cancer doesn’t mean you need to struggle with menopausal symptoms. Here pharmacist, herbalist and nutritional consultant Davide Ferrilli shares the best safe and effective alternative supplements to try.” https://www.mymenopausecentre.com/blog/additions-and-alternatives-to-hrt-non-phytohormone-supplements/

New drug on the market safe for hot flushes post-breast cancer – https://www.theguardian.com/society/2023/dec/18/veoza-fezolinetant-menopause-drug-hot-flushes-wins-uk-approval

More to follow

Neurodiversity

Neurodiversity and Menopause – https://www.elektrahealth.com/blog/elektra-digest/neurodiversity-and-menopause/

ADHD and Menopause – https://www.webmd.com/add-adhd/adhd-and-menopause

Autism and Menopause – https://www.autism.org.uk/advice-and-guidance/professional-practice/menopause-menstruation

‘When my autism broke’: A qualitative study spotlighting autistic voices on menopause – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7376624/
Autism and Menopause – https://www.autism.org.uk/advice-and-guidance/topics/physical-health/menopause

More to follow

Histamine Levels and Menopause

While menopause alone does not cause histamine intolerance, it could contribute to the build-up of histamine and symptoms of histamine intolerance.
Link to Menopause Conversations – Ep 30 Histamine Intolerance https://www.youtube.com/watch?v=7kV7jtlw3iE

Supplements

Please check with your GP if you have any pre-existing conditions before taking any supplements…

Some advice about what has worked from Menopause and Mind Group Members!

Try taking Magnesium and B6 for restless legs and to aid with insomnia
Try Lions Mane “the Smart Mushroom” for Menopause – https://www.menopausenaturalsolutions.com/blog/lions-mane
Vitamin D and Menopause – https://www.menopausenaturalsolutions.com/blog/D-vitamin
Vitamin B12 can help with breast pain
Licorice can act as a natural anti-depressant and also work to settle your stomach if you are having digestive issues (please note if you have hypertension or high blood pressure, this may not be suitable)
D-Mannose – Can be very helpful for UTIs
The Health Benefits of Garlic in Menopause – https://www.menopausenaturalsolutions.com/blog/garlic

Exercise and Menopause

How much should I exercise during the perimenopause and menopause? – https://www.balance-menopause.com/menopause-library/how-much-should-i-exercise-during-the-perimenopause-and-menopause/

Videos about the menopause from Petra Coveney from Brighton Natural Health Foundation https://learn.bnhf.org/

Yoga – Do Yoga With Me website – https://www.doyogawithme.com/

Free Community Yoga Brighton, The Brighton Yoga Foundation delivers yoga free of charge to those living with long-term mental and/or physical health conditions, those living in isolation, or those who wouldn’t normally be able to access yoga within a studio setting – https://www.brightonyogafoundation.org/community-outreach-yoga/

Alternatives to Alcohol

There is a lot of information about the benefits of cutting back on alcohol during the menopause transition, and there are many emerging alternatives that still offer a relaxing feeling. Here are some recommended through our group members…

Three Spirits – Social Elixer – Mood booster – https://threespiritdrinks.com/products/social-elixir

Sentia – https://sentiaspirits.com/

Other alternatives our participants have found helpful on their journey…

ADHD and productivity – seed talks https://www.eventbrite.co.uk/o/seed-talks-36463428713
Gong baths – Siobhan Swider https://www.siobhan-swider-harpist.com/sound-bath-dates and Kirsty Nazaré https://insighttimer.com/kirstynorton
Acupuncture – community clinics – https://hovecommunityacupuncture.com/
BHSF – low cost health insurance – £8 per month but 100% back and 50% off other alternantives practices – cap of £70 on dental and £250 on other things https://www.bhsf.co.uk/
Recommendation to throw a biro at a wall, low damage, good noise, look into plate smashing workshops!
Equine Therapy – Spirit Horse Works https://www.spirithorseworks.com/ and Eagala https://www.sussexequinetherapy.co.uk/meet-the-team
Grow Project Brighton – nature therapy – https://www.growingwellbeing.org.uk/

Podcasts:

The Menopause Mindset – https://podcasts.apple.com/gb/podcast/the-menopause-mindset/id1506366775

Black Menopause and Beyond – https://pod.link/1570812103/episode/473db2a61c2cda7c94d7f75596a19d54

Black girl’s guide to surviving menopause – https://blackgirlsguidetosurvivingmenopause.com/

Menopause and Me Introductory Podcast – https://www.menopauseandme.co.uk/en-gb/support-and-me/podcasts

Positive Menopause Podcast – https://podcasts.apple.com/gb/podcast/the-positive-perimenopause-podcast/id1620012299

Red School Free course online – the Red School have an introductory free course about Menopause and often has free online resources and events as well as their paid courses https://redschool.teachable.com//p/menopause-mini-course

Endometriosis, Adenomyosis and Menopause

Endometriosis After Menopause: What to Know – https://www.healthline.com/health/womens-health/endometriosis-after-menopause

Link Between Endometriosis and Early Menopause – https://www.everydayhealth.com/endometriosis/new-study-finds-link-between-endometriosis-and-early-menopause/

Adenomyosis and the perimenopause and menopause Booklet – https://www.balance-menopause.com/menopause-library/adenomyosis-and-the-perimenopause-and-menopause/

Balance App has a health report that you can share with your GP – https://www.balance-menopause.com/balance-app/

Balance Meditation app – https://balanceapp.com/

Support Groups

Menopause Cafe Website: https://www.menopausecafe.net/

All gender perimenopause support group – https://www.facebook.com/groups/464245174194910

Insomnia

Shakti mat – https://www.shaktimat.co.uk/
Why can’t I sleep anymore – is it menopause? – https://www.onstella.com/the-latest/sleep/i-cant-sleep-anymore-is-menopause-the-reason/

Post-Menopause Support

Staying healthy in postmenopausal life – “Menopause specialist Dr Clare Spencer explains how your postmenopausal body might continue to change as your hormone levels adjust to a new normal. Here’s what to expect and advice on the things you can do to stay happy and healthy.” – https://www.mymenopausecentre.com/knowledge/life-after-menopause/
Menopause and Me – Post-Menopause – https://www.menopauseandme.co.uk/en-gb/menopause-and-me/stages-and-symptoms-of-menopause/post-menopause

Pregnancy and Fertility During Menopause

“In a natural menopause, fertility does not stop completely overnight. So, whether you’re trying for a baby, or want to know when you can stop using contraception, it’s important to equip yourself with the right knowledge.” – https://www.mymenopausecentre.com/gp-resources/fertility-and-the-menopause/
The Daisy Network – a support group for women with premature ovarian failure
Fertility friends – a support network for people with fertility problems
Human Fertilisation and Embryology Authority (HFEA) – provides information on all types of fertility treatment
Adoption UK – a charity for people who are adopting children
Surrogacy UK – a charity that supports both surrogates and parents through the process

Menopause Apps