68. Myths of Menopause with Dr Nicky Keay
In this episode, Dr. Gemma Sampson welcomes back Dr. Nicky Keay to discuss perimenopause, menopause, and overall female health for athletes.
Dr. Keay's upcoming book, 'The Myths of Menopause, A Guide to Increasing Your Menopause Wisdom,' addresses common misconceptions about menopause, such as the belief that it marks the end of active life and that hormone replacement therapy (HRT) is universally risky.
They also explore how to manage menopause symptoms through lifestyle changes including nutrition and strength training. Dr. Keay emphasises the importance of being informed and proactive about menopause to ensure a better quality of life.
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TRANSCRIPT
Navigating Menopause with Dr. Nicky Keay: Myths, Realities, and the Path Forward
Welcome back to the podcast! Today, we are delighted to have Dr. Nicky Keay, a renowned expert on female health and menopause. In our latest episode, we dive deep into the world of perimenopause and menopause, debunking myths and sharing invaluable insights for women navigating this significant stage of life.
Gemma: "It's lovely to see you virtually again, Dr. Nicky Keay! The last time we met was in London, and it's always a pleasure to have these discussions with you. This time, we get to talk before the release of your upcoming book, 'The Myths of Menopause: A Guide to Increasing Your Menopause Wisdom,' which will be out on November 25th but is already available for pre-order. Welcome, Nicky!"
Nicky: "Thanks so much for having me back, Gemma. It's great to be here and discuss such an important topic."
Debunking the Myths of Menopause
Gemma: "Let's dive right into your book's title, 'Myths of Menopause.' What are some of the common myths you've encountered?"
Nicky: "There are quite a few, but let's start with the big one: menopause is often seen as the end of an active life. Unfortunately, there's still a negative stigma attached to menopause—people think it signifies old age and the end of a woman's productive years. This is far from true. Menopause is a natural physiological process, not a disease. The ovaries have been working hard throughout a woman’s life, and now it's their time to retire, which is perfectly okay."
Embracing Change as a women throughout menopause
Nicky: "Another critical point is to see menopause as an opportunity rather than something negative. It's a perfect time to reassess and make positive changes in your life. It's about refreshing and reviewing your training, nutrition, and overall wellness. Menopause should be viewed as an empowering phase where women can take control and make healthy lifestyle choices."
The Hormone Replacement Therapy (HRT) Debate
Gemma: "Hormone Replacement Therapy (HRT) is often discussed with lots of polarized views. Can you shed light on this?"
Nicky: "Sure. HRT is not a black-and-white issue; there's a middle ground. Its primary indication is improving quality of life. If symptoms like hot flashes, anxiety, and sleep disturbances are impacting your daily life, HRT can be incredibly beneficial. Of course, every woman is different. Some may choose not to use HRT, and that’s perfectly fine. The idea is to have a balanced conversation and make informed choices."
Understanding Symptom Onset for perimenopause
Gemma: "I've heard that symptoms of perimenopause can start even a decade before menopause. How true is this?"
Nicky: "Absolutely. Perimenopause can start as early as your early 40s. Symptoms might be subtle at first, like shorter menstrual cycles or mood changes. Later, you might notice heavier periods and hot flashes as you approach menopause. Being informed about these signs can help women navigate this phase more confidently."
The Role of Diet and Supplements to help with menopause
Gemma: "What about all the supplements marketed to help with menopause symptoms? Are they effective?"
Nicky: "Be cautious with them. Many supplements are not regulated like medicines, so their efficacy and safety aren't always guaranteed. Eating a varied and balanced diet is usually more beneficial. The only supplement strongly recommended, especially in places with less sunlight like the UK, is vitamin D. Other than that, focus on nutrient-rich foods to support your health."
The Importance of Strength Training for women around menopause
Gemma: "How should women adapt their training routines during menopause?"
Nicky: "Strength training is vital. As we age, we lose muscle mass, which can impact overall health and longevity. Incorporating regular strength training can help maintain muscle mass, bone density, and metabolic health. It's never too late to start. Programs like Australia’s 'Lift More' study have shown significant benefits for bone health in older women who start strength training, even into their 60s and 70s."
Final Words of Wisdom about menopause
Gemma: "Nicky, any final advice for women in this transition?"
Nicky: "Don’t be afraid, and don’t doubt yourself. Menopause is a natural part of life, and being prepared makes it easier. Gather information, focus on your health, and navigate this phase with confidence. Remember, you have many vibrant years ahead to achieve everything you wish."
Thanks, Dr. Nicky Keay, for your invaluable insights. For those eager to learn more, her book 'The Myths of Menopause: A Guide to Increasing Your Menopause Wisdom' is available for pre-order and officially releases on November 25th. Until next time, stay informed, stay healthy, and embrace every stage of life with confidence.
Gemma: "Thank you again, Nicky, and thank you to our listeners. Until next time, take care!"
Nicky: "Thanks, Gemma. Bye!"