Welcome to Hot Flash.

It's been a busy week, running around preparing new materials for you which I will be using over the next few months. The team and I have been working hard producing new films, presentations and new courses which I will talk about more in the coming weeks, here in the newsletter and in our exclusive Facebook group.
Thank you for your feedback and questions following the first two newsletters. I have received many questions from you this week regarding anxiety about going on holiday. I know that it can be a difficult time, especially worrying about your body and how it's not how it used to look. Being positive can really help – take a look at my blog from earlier last month for some advice. Please keep the questions coming.

In the UK recently, there was a lot of talk in the media following Nadia Sawalha’s (an actress) confession about the distress losing her hair as she goes through the menopause. It opened up the conversation with many commentators including Eddie Nestor on BBC London who called me to give advice live on the radio to his listeners wanting to take a natural approach to the problem. All too often these problems are not spoken of and it’s important that we continue the discussion to help more women find ways to feel better about themselves.

Last week one of our Facebook members, Debbie Fallon, posted, totally unprompted, about success in controlling her symptoms since following my advice on dietary and life style changes. She has been following my advice for three months and never believed it could make such a difference. Hearing from someone who has been able to change their lives is always heart-warming and gives hope to others who are in the same position.

Please continue to share your stories with me and with your peers on Facebook – I try to provide answers to any of your questions where I can. If there is any topic you would like me to cover in the newsletter or via our blogs – let me know via our newsletter Editor.

Double trouble for overweight women at menopause

So often women going through menopause develop rolls of fat around their middle and generally find it more difficult to maintain their normal weight. This is partly because the metabolic rate slows down as we age and probably related to the fact that when we are feeling overwhelmed by menopause symptoms we are less likely to exercise, consume a healthy diet and generally look after ourselves.

A link to severe not flushes, increased joint pains, urinary symptoms and vaginal dryness has been found in a new study of women going through menopause who are significantly overweight. The study on 749 women was recently published in the journal Menopause, the Journal of The North American Menopause Society (NAMS). It seems that women with a high body mass index have a double challenge at the time of the menopause.

When we feel bad we often eat comfort food and common food cravings don’t make it any easier. Getting your nutrients into an optimum range will help to overcome the cravings for food including chocolate. Low levels of the minerals chromium and magnesium, as well as B vitamins, have been shown to be necessary for normal blood glucose control. We are only born with a 16th of an ounce of chromium for example and it gets less as we age and we have established that magnesium is the most common deficiency amongst women. In addition, regular exercise helps to speed up the metabolism which will help to burn fat.

Maryon’s Verdict: If you are overweight at the time of the menopause clean up your diet, reduce your portion sizes, boost your nutrient levels and try to do five sessions of exercise per week. My patients lose weight on my programme without dieting.

Maryon’s programme, which she pioneered with her team at the Natural Health Advisory Service is based on published research, is outlined in her new book Beat Menopause the Natural Way with the accompanying film Get Fit for Midlife.

Hot Flash Top Tip

If sex hurts then here are my thoughts to help you.

• Make sure your bedroom is cool at night and keep a fan, wet wipes and a cold drink by your bed
• Omega 7 capsules help alleviate vaginal dryness and discomfort.
• Use YES! moisturising lubrication gel and coconut oil.
• Regular sex can help vaginal lubrication, as can spending plenty of time on foreplay, since it can take longer to become aroused.
• Pelvic floor exercises help keep your vagina healthy and strengthen the blood supply as well as the pelvic muscles.

Dirty Little Secrets

Menopause symptoms can sometimes seem very embarrassing. So, I’m here to answer all those questions you won’t even ask your best friend. Drop me a line if there is anything you want to know or perhaps if you are brave enough share a story with others.

Very often patients complain of sex being painful. This is often because of vaginal dryness. The vaginal lining becomes thin and dry as the lack of oestrogen causes a decrease in the mucus-producing cells and those cells that keep the walls of the vagina robust and elastic. The result is that sex becomes uncomfortable and in some cases painful. A decrease in muscle tone and subsequent blood supply in the urogenital area may also be a factor. The good news is that this is reversible through diet and specialist supplements.