Menopause Home Workout

I recently realised that I haven’t been to the gym in months! Yes, I’m very lucky to have my own studio which I’m in three days per week, so after or in between clients I do try to get in a workout; but is not always that easy so I do try and walk everywhere.  A lot of people under estimate the benefits of walking! Every little counts! If you cannot face the gym or a studio then just putting one foot in front of the other will not only do wonders for you body but mental health.

My poor body is pretty broken though. Due to being a gymnast, teaching hundreds of physical classes, being hit by a car and then undergoing two shoulder operations, I have to be really careful with what I do to keep fit. However, I think it makes me a good trainer as I understand pain and how to work around injuries.

I can say the same about menopause. It hit me like a freight train. And when it did, even though I was teaching personal training sessions, because of the car accident and shoulder operation I was the most physically inactive I had been in years.

I had my first panic attack at 46, at the beginning what I know now was my menopause. I had lots of symptoms, but for me, the anxiety was the hardest to cope with.

So, I rehabbed my injuries and started moving—slowly at first, but I just knew if I could become stronger and breathless more regularly, it would help my anxiety, menopause madness, brain fog, sleep, and general feeling of wellness.

Being physically active definitely helps me to manage my symptoms. Not sold? Then have a look at the link below from Women in Sport. They released a study last year, which they allowed me to share in my presentation at Meg Mathew’s first conference. The study highlights symptoms and how women feel. It also highlights the fact that women who undertake physical activity feel empowered and in control of their menopause symptoms:

If you are inactive, it’s ok, we all have to start somewhere. Take just one small step, and I promise that that step will propel you into a healthier, happier you.

Below is a workout that is safe and effective if you have osteoporosis—and great for prevention!

Vlog with Dr Renee Hoenderkamp

Dr Renee is a GP menopause specialist and is our guest speaker at my event; here we talk about how exercise during menopause is really important not only for short term but long-term health.

Link to video:


HRT  Shortage

Just in case you have missed it and you are on HRT, please read this. Don’t panic but do be aware that some providers are going to be in short supply. Here is a piece from the GP online source; ref Dr Philippa Kaye and Dr Louise Newson.  and Dr Phillipa Kay

“Most strengths of Elleste tablets are currently unavailable and the manufacturers of Evorel patches has said that it expects shortages of this product to begin in September.

Mylan, which produces Elleste, told GPOnline’s sister site MIMS that the shortages were because its manufacturing partner was experiencing interruptions in the production of certain strengths of the drug.

Janssen, the manufacturer of Evorel, said shortages of other products have increased demand for Evorel. Evorel Conti (estradiol/norethisterone) patches and Evorel (estradiol) 100 patches are expected to be out of stock from September; Evorel Sequi (estradiol/norethisterone) and Evorel 50 and 75 patches from October; and Evorel 25 patches from March 2020.

Meanwhile, all strengths of FemSeven Conti and Sequi (estradiol/levonorgestrel) patches have been out of stock in the UK since the end of last year and are not expected to be available again until 2020. The manufacturer Theramex said this was due to a quality issue with the patches’ adhesive.

Review HRT

Dr Louise Newson, a GP with a special interest in the menopause and an executive member of the Primary Care Women’s Health Forum, said she has had to switch patients onto different treatments. However, she said the shortages provided GPs and patients with an opportunity to review their HRT and ensure they were on the most appropriate therapy.

‘The HRT shortage should be seen as an opportunity to optimise women’s HRT,’ Dr Newson said. ‘Having transdermal oestrogen, so oestrogen through the skin as a patch or gel, is the preferable route for the majority of women as there is no thromboembolic risk with using oestrogen in this way. Also, having micronised progesterone in the form of Utrogestan or a Mirena coil are the preferred types of progestogens.’

The British Menopause Society said in May that it was aware of supply issues with many HRT products but that it was ‘reassured that some are only temporary’.

At the time it advised prescribers to find equivalent types by looking at the oestrogen and progestogen component and matching it as closely as possible to another brand – for example Kliofem can be prescribed instead of Elleste Duet Conti.

Switching treatment

Where an exact match was not possible the society recommended that GPs prescribe the oestrogen and progestogen separately to make the closest match. Prescribers should also be aware that different brands of the same medication may vary in appearance or excipients, the society added.

Prescribers can find suitable alternatives using the MIMS HRT comparison table.

Mylan said it was providing the DHSC and the British Menopause Society with frequent updates on supply of Elleste. It added: ‘We offer a website for healthcare professionals, called MyWay HRT Hub & Treatment Navigator that includes a dedicated section showing the latest stock constraints and alternative choices from Mylan’s HRT portfolio.’

Theramex said it was evaluating other sources of adhesive for FemSeven Sequi and FemSeven Conti. It said there was no other HRT with precisely the same composition so it was unable to suggest any alternative treatments.

The Primary Care Women’s Health Forum has produced an easy HRT prescribing guide for GPs and other prescribers, which provides advice on prescribing HRT based on current guidelines and best practice. “