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Menopause Symptoms You Might Not Be Aware Of

Menopause Symptoms You Might Not Be Aware Of

by | Sep 5, 2023 | Health and Wellbeing

Menopause is a process that’s different for every woman, and menopause symptoms are often different for everyone too. We’re probably all aware of the classic telltale signs of menopause most often talked about in the media, and symptoms like hot flushes are somewhat synonymous with the process, but there are plenty of other menopause symptoms that can affect women that can be potentially challenging to cope with.

In this blog we talk from first-hand experience, and share the insights and experience of menopause experts like Dr Louise Newson, to help uncover some of the less well-known symptoms that can arise from menopause.

Menopause activist Davina McCall states “I used to think that menopause was an age thing and now I realise it’s a woman thing.” Regardless of what age you are or whether you identify as female, male or non-binary, this is a process you’ll either go through yourself or that colleagues, friends or loved ones will go through at some point.

Being aware of the symptoms including some of the less well-known ones can help you support those close to you, or it could help you to minimise the distress of your own seemingly disparate symptoms when they arise, putting you in a stronger position to advocate for yourself and get the professional support you may need.

menopause less known symptoms

A quick introduction to menopause

Whilst most of us use the word menopause to refer to a time in life when a woman’s hormones and periods begin to change before eventually coming to a stop, signaling the end of their reproductive years, menopause is actually a process that can typically take around a decade to go through.

A woman is said to have reached menopause at the end of this process, once she hasn’t had a period for a full year. In the time prior to this, a woman is going through perimenopause, not menopause itself.

There are numerous changes that happen in a woman’s body during perimenopause as a result of fluctuations and ultimately reductions in the key female hormones, oestrogen, progesterone and testosterone. Receptors for these hormones affect every cell in the body which can lead to wide and varied symptoms.

The British Menopause Society states that 75% of women experience menopausal symptoms, and a quarter of those describe their symptoms as severe.

It’s important to state however that some women report sailing through menopause, hardly even noticing, illustrating just how different every woman’s body really is.

The start of this transition period can be tricky to not only navigate but to identify, often leading to symptoms occurring out of the blue, seemingly without a clear cause. The belief that menopause is something that doesn’t happen until women are in their late 40s or 50s and amounts to little more than a few hot flushes can be extremely damaging and means many women aren’t adequately prepared for the start of the perimenopause process.

“There’s definitely not a one size fits all approach to dealing with the myriad symptoms that perimenopause can bring”.

The pervasive image presented by the media is the outdated notion that menopause is little more than a few hot flushes has finally begun to change, with an increase in women happy to share their experiences and advocate for better support and greater treatment options as well as those raising awarenes of menopause, providing educational resources, and advancing the field of research and treatment.

menopause less known symptoms

Menopause symptoms

The NHS UK website has been updated this year and finally includes a broader list of menopause symptoms. These include some that were previously less well-known like UTIs and muscle and joint aches.

  • Changes to periods
  • Changes in mood, including mood swings
  • Increased feelings of anxiety
  • Problems concentrating, brain fog
  • Low mood
  • Low self-esteem
  • Hot flushes
  • Night sweats
  • Difficulty sleeping
  • Worsening of headaches or migraines
  • Muscle and joint aches and pains
  • Changes to body shape and weight
  • Reduced sex drive
  • Changes to skin
  • Vaginal dryness
  • Frequent Urinary Tract Infections (UTI’s)

NHS Scotland includes a number of lesser-known menopause symptoms as follows;

  • Palpitations
  • Tinnitus
  • Hair loss or thinning
  • Increase in facial hair
  • Discomfort during sex

Combatting perimenopause symptoms

There’s definitely not a one size fits all approach to dealing with the myriad symptoms that perimenopause can bring. Dealing with the symptoms can be simple for some and extremely challenging for others. I know women who have had a few years of hot flushes, a sprinkle of insomnia and a couple of kilograms of weight gain who didn’t feel the need to use HRT or any supplements.

I’ve known others – including myself – who’ve had a much tougher journey. Some have been diagnosed with perimenopause disorder and may have spent years on HRT trying to get the dose and combination of hormones right, trying every supplement under the sun, making big lifestyle changes, meditating, going to bed early and even being prescribed anti-depressants to deal with mood swings of the intensity last encountered during puberty, not to mention benzodiazepines to curb heightened anxiety.

If you suspect you may be experiencing any of the symptoms listed above, make an appointment to discuss them with your GP. They will usually listen to your symptoms and are likely to offer you a blood test to check key hormone levels. As these fluctuate throughout the month, you may be asked to have more than one blood test to give a clearer picture of your hormone levels and then appropriate support or treatment can be discussed once perimenopause has been identified.

Do as much reading and research as you can yourself and do consider starting with lifestyle, exercise, meditation and so on. Understand too, that many GPs are still woefully oblivious to perimenopause symptoms as they would have to choose to specialise in this area to receive any training in it.

Do bear in mind too, that according to Menopause Support, “41% of UK medical schools do not have mandatory menopause education on the curriculum” leading to 25% of women being either misdiagnosed or having menopause-related symptoms missed. So if your GP doesn’t know how best to help you, or doesn’t take your symptoms seriously, ask to see a different GP and keep going until you find one that does have an understanding of perimenopause.

Helpful menopause resources

 

Are You Sitting Comfortably? (Choosing the Correct Office Chair)

Are You Sitting Comfortably? (Choosing the Correct Office Chair)

by | Aug 3, 2023 | Health and Safety

With an average desk-based worker spending approximately 40 hours per week sitting in an office chair, workers in the UK spend a long time sitting down!

Aside from providing a place to sit, a well-designed office chair is an essential tool for productivity, comfort, and overall well-being. With hours spent hunched over desks and engrossed in computer screens, the correct office chair can offer vital support, promote proper posture, reduce strain on the body, and minimise the risk of chronic pain or musculoskeletal issues. Wherever you work, choosing the appropriate office chair lays the foundation for a healthier and more efficient work environment.

Choosing your office chair

A suitable office chair should have:

  1. A back rest that provides comfortable support for the back
  2. A seat with an adjustable height
  3. Five castor wheels to allow easy movement while seated

The correct chair will be adjustable, mobile, and comfortable. It should ideally have recline-ability, adjustable height, adjustable arm rests, and lumbar support for your back.

Your chair should be stable with an adjustable back support and enable you to sit with your posture fully protected, free from aches and pains.

You should sit back in your chair with your shoulders back, your back upright, your lower back and spine supported. You should relax your arms and keep forearms horizontal.

The correct set-up can improve energy and productivity levels.

It is unusual for most workers to have a desk with an adjustable height, therefore it is important when setting up your workspace that you adjust the height of your chair before doing anything else.

The correct chair height is when your forearm is horizontal and level with your keyboard without causing you to shrug your shoulders or slouch.

 

Factors to be Aware of

The image above might look like the worker is doing everything correctly, with a suitable chair and his feet flat on the floor. However, take note of his laptop. Using a device at this height can strain the neck and eyes and cause musculoskeletal problems. Always use a riser so that the top of your screen is level with your eyes. You should also make sure that your screen is approximately arm’s length away from you (for laptop users this might mean investing in a separate keyboard and mouse to get the positioning right). There’s no point having the correct chair if your screen height is also wrong!

When working from home remember that heavily carpeted floors may be more difficult for your chair to move on (and wheel tracks may indent your carpet) so it could also be worth investing in a chair mat.

The material that a chair is made from affects how it feels to use as well as how it looks. If you find yourself sticking to your leather executive chair on a hot day, then it may not be the right one for you! If possible, try out several chairs to find the right one for you and your workspace.

 

Possible Causes of Discomfort

Are your feet comfortably on the floor? If your feet don’t touch the floor once your seat back is at the right height, this could cause pressure on the back of your thighs. In this case, you might need a footrest.

Is the seat pan a suitable depth? You should be able to fit 2 fingers between the front edge of the seat pan and the backs of your knees. A seat pan that is too short mat not give adequate support. A seat pan that is too long may cause the front edge of the seat to contact the back of your legs and cause discomfort.

Are you tall? Some tall people cannot comfortably fit their legs under the desk once their seat is the right height. In extreme cases you may need to have your desk raised or consider a standing desk.

Are you perching on your seat? Your back does not get the support it needs in this position.

Are you crossing your legs? Try to avoid this as is can lead to problems with circulation and cramp.

 

Display Screen Equipment (DSE) Training

Employers are legally obliged to provide suitable health and safety information training for employees who regularly use Display Screen Equipment (DSE) as a significant part of their work. This training also explains in more detail about how to choose and use the correct chair and workspace set-up for you.

If you’d like a free trial of our DSE training or need help training and supporting your workforce in any other health and safety matters, please get in touch with us now.

How to Improve Your Time Management (Tips and Techniques)

How to Improve Your Time Management (Tips and Techniques)

by | Aug 1, 2023 | News

Do you ever feel you could manage your time better?

In today’s fast-paced world, where our personal and professional lives often overlap, mastering the art of time management has become more crucial than ever. Whether it’s juggling household responsibilities, meeting work deadlines, or pursuing personal goals, effective time management can mean the difference between feeling overwhelmed and feeling in control.

Time management is the ability to use your time effectively or productively. With many people working in hybrid or home working roles, and with the school holidays upon us, now’s the time our time management skills might really be tested!

Both at home and in the workplace, the ability to prioritise tasks, set realistic goals, and make the most of our limited time has a wealth of benefits including reduced stress, increased productivity, and a greater sense of balance and fulfilment.

 

The effects of good and bad time management

Have you ever noticed that one hour can fly by and be wasted if you don’t manage your time properly whereas an hour of focused, uninterrupted activity on focused tasks can result in great progress? Let’s look at some of the effects of managing (or failing to manage) your time:

Effects of poor time management

  • Inefficient workflow
  • Wasted time
  • Missed deadlines
  • Poor quality work
  • Lack of punctuality
  • Rushing
  • Impatience
  • Poor performance
  • Overextension

 

Effects of good time management

  • Greater efficiency at work and in life
  • Better results and accomplished goals
  • Increased productivity
  • Reduced stress and an increased sense of achievement and wellbeing

 

Setting and achieving goals

People who work more efficiently and effectively tend to set themselves goals. These can be short, medium, or long term and can apply to individuals or organisations, at home or in the workplace.

Goals should be ‘SMART’:

  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time focused

The goals you set yourself should be realistic, as failing to achieve your goals can demotivate you.

Prioritisation and planning your time

Learning to prioritise will mean that you’re more likely to achieve your goals and are able to focus your attention and energy on the most important tasks.

There are lots of ways of prioritising tasks, but one of the most effective is by evaluating their urgency and level of importance as you decide what to tackle first.

Tasks that are both urgent and important should be done first. These are priority ‘to do’ tasks as there will often be negative consequences if these aren’t achieved.

Make a schedule to achieve tasks that are important but not so urgent. These might relate to medium or long term goals so schedule time for them when your more important tasks are complete.

Delegate tasks that are urgent but less important. Ask for help if you’re in the workplace, at home these are the tasks you could delegate to children or partners such as household chores.

Don’t worry about tasks that aren’t urgent or important – ask yourself if you really need to do these tasks at all?

 

Make some time to plan your time!

It might sound silly, but taking a small amount of time to understand and identify the essential tasks and any deadlines you need to meet can lead to an increase in productivity. Allocate specific amounts of time for each task and be realistic about the amount of time you allow. Plan for delays and interruptions, and remember to allow yourself time for breaks too.

Some people like to create a written to-do list or wall chart, others prefer using their phone, tablet, or desktop device to coordinate their movements and make plans. Find the tools that work for you and then use them.

Don’t overcommit yourself to too many tasks. This might make you feel rushed and dissatisfied or even more stressed and overwhelmed. Be realistic about what you can achieve.

 

Procrastination and distraction

Procrastination is ‘the action of delaying or postponing something’. Signs that you might be procrastinating include:

  • Re-doing ‘to-do’ lists repeatedly but never starting or accomplishing your tasks
  • Starting an important task and immediately stopping to go and make a drink or check your phone
  • Waiting for the right time to start tasks or until you feel motivated
  • Volunteering to do less important tasks instead of getting on with the important tasks on your list

Common reasons why we procrastinate include not liking the task, being unable to make a decision, getting drawn into distractions, feeling overwhelmed or ill-prepared, and fear of failure.

Try these strategies to avoid procrastinating:

  • Make and follow a daily plan of prioritised tasks
  • Remind yourself of why the tasks need to be done
  • Tackle your least favourite first, during times of higher energy and motivation
  • Reward yourself for progress and when you complete tasks

 

The most common distraction at home and work, is our mobile phones. In fact, 38% of office employees have been found to browse social media more than any other website. And did you know that in 2022, people in the UK spent an average of4 hours and 14 minutes per day on their smartphones? Think about all the time you could save if you reduced the amount of time you spend looking at your phone by just a quarter – or even half!

If you’re working from home, make it clear that you can’t be disturbed between specific set times, close your door, use headphones, or set up a workspace that’s just yours and just for work.

Communicating clearly, keeping a tidy office space (and home where possible!), managing stress, getting enough sleep, and asking for help when you’re under too much pressure can all help you to avoid distraction and procrastination and focus on the task in hand.

 

Time Management – more information and resources

Time management is a clearly a valuable skill not only within the workplace but also during school holidays and for hybrid and home workers. While the demands may differ, the basic principles of effective time management are the same.

By implementing strategies such as prioritising tasks, setting realistic goals, and maintaining a healthy work-life balance, you can navigate through the challenges of both work and home responsibilities with increased confidence and ease.

Embracing the importance of time management lets us make the most of our limited time, reducing stress, increasing productivity, and ultimately allowing us to create a more harmonious and organised pace of life. So, whether you’re tackling deadlines in the office or embarking on exciting adventures during the school break, remember that time is a precious resource and how we choose to manage it can make all the difference in leading a well-rounded and satisfying life.

If you’d like to know more about effectively managing your time, take a look at our Time Management Online Training Course.