The Menopause: My Experience, My Journey

Entering the perimenopause phase has been a significant chapter in my life, marked by a variety of physical and emotional changes. Among the most challenging symptoms has been the disruption of my sleep. Every night, I find myself in a battle with the covers—constantly throwing them off and pulling them back on as I struggle to regulate my body temperature.

This issue extends into the day, where I experience sudden hot sweats, making it difficult to stay comfortable, especially when others around me seem unaffected by the temperature. These symptoms provoked a feeling of self-consciousness, and the lack of good enough sleep took its toll, impacting upon energy output the following day. I keep my office very cool, and colleagues will probably notice I move away from boots and into sandals as soon as I practically can.

I have also just started to appreciate coats, perhaps not for the warmth they provide, but for the style they enhance! This journey has offered me a unique opportunity to learn and understand myself better and, consequently, to extend greater empathy and compassion towards others, which fits in with my sense of humility, a crucial and innate part of my being, my leadership.

In my quest to alleviate symptoms, I have experimented with numerous natural remedies. Incorporating magnesium supplements and bath salts, lavender oils and maintaining a hydrated diet alongside regular exercise has been part of my strategy to boost serotonin levels, take on life’s challenge, and improve sleep quality.

I have tried Marine Collagen as it also professes to help to combat dry skin—a common perimenopause symptom. I have also tried black cohosh reported to reduce fatigue and lift mood. I now take vitamin D, B12 and Magnesium every day. They contribute to my menopausal wellbeing and holistic get up and go strategy.

I found, and still do, the Headspace App really useful (free access to all our Foundation staff) and I particularly enjoy reading the quote of the day (5 seconds read), and The Wake Up (2 mins); I also use the sleep stories periodically…you soon find yourself drifting off. If you have not tried it yet, it is well worth visiting (it is featuring the mindful minute for work/the mindful minute for families/ the tactical pause/the mental push up and stress and sleep at the moment, plus much more).

Despite my efforts with natural treatments, including a cooling pillow, a low-tog quilt, and prioritising a consistent sleep routine, I eventually opted for a dose of hormone replacement therapy (HRT). I was given the choice of having an intrauterine coil fitted, though have since decided not to proceed and to stick with HRT for a little while longer.

Exercise has played a critical role in managing my symptoms and improving my holistic well-being. Regular physical activity not only helps with weight management but also mitigates hot flashes and enhances sleep. I have found that managing my ‘life load’ using techniques like relaxation, meditation and breathing exercises can help. Eating small, balanced meals with complex carbohydrates every few hours, and reducing alcohol consumption, helps too.

Interestingly, I have read that Japanese women often experience fewer menopause symptoms, potentially due to their high-soy diet, which contains isoflavones that mimic oestrogen. This insight may encourage others to explore dietary adjustments, though naturally we should all be mindful of not making drastic changes without thorough research.

As I approach what seems to be the end of this phase, I am optimistic. I have learned that experiencing late menopause might mean retaining a youthful vitality for longer... Always a bonus! Incorporating new skincare routines like steam facials and Caci eye treatments, along with maintaining muscle mass through strength training, has been empowering and releases endorphins (a similar rush to spending time with my Granddaughter).

The benefits of power lifting using weights extends beyond aesthetics, contributing to functional strength (the power and force we need for everyday activities and life chores), reduced injury risk, enhanced bone density (which lowers the risk of osteoporosis), obesity, heart disease and diabetes. I was myself pre-diabetic before finding the joy and benefits of exercise; my first trip to the gym was at 48 years of age where I struggled to sit to stand for as few reps as five.

I can now deadlift 150kg (that is 23.6 stone in old money) and I have a one rep maximum leg press of 47.2 stone/300kg. I would like to remind my colleagues that lifting weights does not mean we will turn our bodies in to a version of Arnold Schwarzenegger or become big and bulky.

My experience is more muscle definition, greater self-confidence, and an increased better relationship with my body, and importantly, the ability to use my strength in everyday life activity! Imagine being able to lift heavier than most of the young men in the gym…now that is a confidence booster!

Did you know that strength training increases your metabolic rate and the number of calories you burn at rest for up to 48 hours after you finish your workout?!

My experience of the Menopause has reinforced the importance of self-care, and time for just me. I am a strong believer in Work Life Brilliance…an ease with all parts of our life: health, work, relationships, and home, helping you be your best.

For years, I thought that I needed to start work at 7am and leave at 7pm every day and work into the early evenings at home to set a good example and be a role model, this is definitely not the case. My balance is now my brilliance. I am not suggesting that we all need to take up kickboxing, power and Olympic lifting and SAQ (speed, agility and quickness training) although learning to move quickly and improve your and co-ordination balance is fun and energising.

I watched the coal race for many years as a child, a nationally acclaimed event grounded in history and competed in by men and woman from across the country. I finally did it aged 54-carrying 20Kg of coal for a gruelling mile!

Our Foundation enjoys several challenges through the year, with a strong focus on strong minds and bodies and our Total Warrior team challenged themselves alongside their thirty colleagues to an experience of hilly terrain and obstacles, mud, iced pools, and a human barbecue; we enjoyed the best day!

We enjoy staff Quality of Life afternoons every Friday. Recognising that our work is both rewarding and challenging, we encourage all staff to switch off computers, down tools and join their colleagues for an hour of connection with pastimes such as arts and craft, golf, bingo, HiiT, yoga, boxing, gardening, a nail bar or outside for a leisurely walk. It is good to go into the weekend with a healthy satisfaction of achievement, having spent time relaxing, unleashing our creativity and flooding our bodies with endorphins.

I would strongly suggest finding a good Personal Trainer who is willing to help you try out different exercise options (the joy of finding something you enjoy is too good an opportunity), mix things up, and trust your PT to help build your strength over time. They need to know you well enough to judge when you are pretending you have nothing left to give (mine does) or where you may be subconsciously allowing your brain to take over your physical ability. They also need the ability to count your reps, just in case you forget, and know when to give you that extra little push towards a goal you are indeed capable of.

Sourcing a good Life Coach (or two in my case) will help your curiosity and encourage your reflection on all things ‘life.’ I have been with mine for 4 years now, working collaboratively, helping me to maximise my wellbeing and fulfilment. I know we work well co-producing, with their occasional pincer movement to help me become the best version of me… The best Sue Ackroyd, celebrating and aligning my core values, helping me to get out of my own way, and move into my personal zone of genius.

We are all work in progress! 

In summary, my menopause journey continues to be one of self-discovery and adaptation (pretty much like my leadership adventure). By prioritising sleep, increasing exercise and movement, being open to life’s possibilities - taking risks and trying new things, I am able to better brave daily life and achieve a greater balanced way of being. I am navigating this chapter, attuned with a positive mindset, most days, and you can too. 

Try things you never thought you would enjoy or be able to do. Age and life stage does not limit us, we can absolutely thrive through change. You may well surprise yourself, I did… And still do.

Article by Sue Ackroyd, CEO at The Smith Foundation