'Cancer treatment forced me into menopause at 39 - here's how I manage symptoms with mindfulness'
At 33, I faced a life-altering diagnosis of breast cancer. By 39, menopause was thrust upon me due to surgery.
The conversation about menopause has surged in the UK over the past few years. As awareness grew, women took to social media, TV, and the press to share their experiences, leading to what felt like a collective awakening for how the menopause can impact the personal and professional life of so many people.
Women had been ignored by science and medicine for too long. The lack of appropriate treatment options for symptoms like sleepless nights, anxiety, hot flushes, and more became apparent. It was shocking to learn that many doctors had no mandatory menopause training. The ensuing 'menopause revolution' aimed to change this, a sense of solidarity emerged and suddenly, it felt like hormone replacement therapy (HRT) became a household term.
But what if HRT is not for you?
While it was encouraging to see this kind of awakening happening around me, I couldn’t help but think 'What about me?' Women with a history of cancer face unique challenges when it comes to menopause. HRT may help many people, but it is often contraindicated for women post-cancer, leaving us without viable alternatives or advice.
The more I researched the topic, the more I realised it isn’t just women with a history of cancer who feel so excluded in this way. People with a medical history of conditions such as thrombosis, liver disease or certain allergies are also often advised against taking HRT, and of course, there are also thousands of women who for a whole myriad of personal reasons, just don’t feel like HRT is the right choice for them.
The worst part for me was that I had no idea where to turn to for help. But I was not alone! I talked to other cancer survivors about the challenges and most said 'I don’t have any options.' But that’s just not true. I channeled my frustration into action, founding a not-for-profit organisation, Menopause and Cancer, and a podcast with positive discussion for anyone who has heard 'HRT is not for you.'
The power of options
While HRT is the first-line treatment for menopausal symptoms, it may not be the best option for many people, such as cancer survivors. This is when you need to put your thinking cap on.
Everyone is different, but you can each draw from a variety of toolboxes to help ease symptoms. Non-hormonal prescribable options, complementary therapies, vaginal treatments, lifestyle changes and avoiding certain triggers can all help. Often, you will need to use multiple strategies at once to really maximise on impact, but you will learn over time how you and your body react.
There is also much evidence to suggest that acupuncture, mindfulness, cognitive behavioural therapy (CBT) and meditation can make a significant difference.
In the years after my active cancer treatment finished, my mental health was at an all-time low. It was so hard for me to move on from cancer and find my ‘new-me’. That’s when I discovered the power of yoga and then through that, mindfulness, meditation and CBT. These approaches helped ease my anxiety, kept my mind from going to the worst-case scenario and helped lower my stress levels. Embarking on these exercises had such a profound effect on me that I even became a yoga teacher. Today I know that chronic stress can have such a big negative impact on our overall health; it can even contribute to brittle bones!
Mindfulness can lower cortisol levels, helping to manage stress and anxiety, which are common during menopause. It can lead to better sleep quality and reduce symptoms of depression.
How can CBT help with menopause symptoms?
CBT is a structured, time-limited therapy that aims to change patterns of thinking or behaviour. CBT techniques can help women reduce the severity of hot flushes by changing their perception and response to them. While CBT for insomnia (CBT-I) is the most effective tool in treating sleep disturbances associated with menopause.
Meditation can significantly reduce anxiety levels, which are often heightened during menopause, fostering a sense of calm and balance and it has been linked to improved cardiovascular health and reduced inflammation even.
Mindfulness exercises for menopause relief
To help you get started, here are five simple mindfulness exercises:
Breath Awareness: Sit quietly and focus on your breathing. Notice the sensation of air entering and leaving your nostrils. If your mind wanders, gently bring your focus back to your breath.
Body Scan: Lie down and mentally scan your body from head to toe, noticing any areas of tension. Take deep breaths and imagine the tension melting away.
Mindful Walking: Take a walk and pay attention to the sensation of your feet touching the ground. Notice the sights, sounds, and smells around you.
Loving-Kindness Meditation: Sit comfortably and silently repeat phrases like 'I am strong', 'I am calm' or any other positive affirmation to yourself.
Five Senses Exercise: Focus on what you can see, hear, touch, taste, and smell. Spend a few moments on each sense, fully experiencing the present moment.
I and my team at Menopause And Cancer are passionate about helping women create an action plan no matter what your history, how menopause was triggered, your age, or ethnic background, whether you identify as a woman or otherwise, we are here to support you. Together, we can make the menopause revolution truly inclusive.
Dani Binnington is the founder of not-for-profit Menopause and Cancer and the host of The Menopause and Cancer Podcast. For free resources, practical support and to join their community, visit www.menopauseandcancer.org
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