What do you take to feel better/keep going (beyond HRT)?

[PaperBlinds]

I seem to be in the midst of another massive drop in oestrogen (can't think of another explanation and burning mouth today is the latest of a slew of new or worse symptoms) and feel awful. I am absolutely exhausted, achy and feeling like shit. I prob need to up the dose on my patches (50), but am not keen to atm I was on too much before (100).

I am not drinking alcohol at all, trying to keep hydrated, taking Vit B regularly what else can I do? Trying to manage by keeping up blood sugar, but reduced to taking parcetemol or ibruprofen in order to keep going past mid day.

How do you cope with this? I just want to curl up in bed.

Take vit B complex, vit D with K2, a good quality omega 3, and magnesium glycinate.
And exercise regularly. I often get that afternoon slump, but I fight it and go for a walk, then feel better after.

And I think a burning mouth can be a B12 deficiency symptom.

Prioritise rest, exercise and (as much as possible) sleep - although my sleep quality does deteriorate as my symptoms worsen. Also good quality food, and enough of it too ie not dieting.

Exercise and a wide spectrum multi vitamin and mineral supplement for your age group. Get plenty of vitamins b, c and d.

It's horrible, I sympathize. I don't sleep well which is a killer

Trying to manage by keeping up blood sugar,

What do you mean ^^?

Do you wear a glucose monitor?

If you mean you are snacking to up your 'energy' this can be the opposite of what you should do.

Having lots of blood sugar spikes is not good and long term can lead to diabetes/insulin resistance/metabolic syndrome. It leads to a burst of energy followed by a slump.

I was going to ask the same question.

If you mean you’re eating regular balanced meals and not letting yourself get hangry ok.

If it means you’re snacking on sugary stuff - that could be what’s causing your symptoms. And I’d you carry weight on your tummy it will simply lead to visceral fat gain.

Get outside (preferably in daylight and not when it's doing what the weather is here are absolutely pelting down), even if you don't want to. It's the actually getting out there that is the hardest part.
And magnesium. Or eat plenty of nuts, seeds, green veg and dark chocolate which contain magnesium.

I was getting horrendous headaches every other day and felt like crap but talking a low dose magnesium supplement and adding magnesium rich foods to my diet has made a lot of difference. Magnesium glycinate as @DustyLee123 mentioned is more easily absorbed by the body than regular magnesium.

You can try a 75 patch- halfway between 50 and 75.
Experiment a bit?

Vit B is a water soluble vitamin, meaning any excess is excreted pretty quickly.
Unless your diet is limited you are probably getting all you need in food.
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

If you are vegan, (or elderly) you may be deficient in Vit B12 but this needs checking with a blood test from your GP.

*75 patch Halfway from 50-100 (sorry!)

I had a burning mouth and it was vit B12 deficiency and had to have injections. Maybe get your blood tested. Hope you feel better soon x

Anthistamines, help me sleep.

Thanks for all the replies! Really helpful and lots to consider.

To clarify -
Not having trouble sleeping - if anything I sleep to much.

I need to check the type of Vit B (interesting about B12 specifically)I am taking and will add in Vit D. Already taking Vit C.

My understanding of maintaining blood sugar and not spiking, was regular meals and snacks that are not sugary/easy hits. So just had carrots and hummous, and def feel a bit better but I am still hungry. I don't think I am getting enough calories generally atm (and yet no weight//tummy loss), not eating junk and trying eat more protein. I don't feel like a lot of food atm - off cheese completely for example.

Activity and excercise is really wiping me out though, which is a bit distressing.

The issue with going up to 75 (again) is basically GP. I have to wait till next consultant appointment and not sure when that is yet. I would also like to try and manage as much as possible by improving diet etc.

Can any one recommend a good magnesium glycinate supplement please. I have the Solgar Magnesium Citrate - but wasn't sure about it.

Magnesium citrate can have a laxative effect. Don’t waste your money, unless you’re constipated.

Sounds like you need more protein to stop you feeling hungry.
You can snack on a hard boiled egg, or try having a whole chicken breast ( I sprinkle crushed chilli on mine) for dinner on a sandwich or chopped in salad

Truthfully the magnesium supplement I've been using is just Boots own brand standard one

If fear "wine" isn't the right answer here 🤔🤔

Off to RtFT

So I am taking a daily Vit B complex "high potency". But will check out the amount of B12 in it/what I should be taking.

Magnesium is totally baffling. The cheap ones like Vitabiotics are basically only the laxative non absorbing magnesium, so I got Citrate thinking it was the right one and that's laxative too? Argh (I have actually posted before about this). Struggling to find an affordable Mag glicinate

Yes to more protein - I really struggle with lunch when WFH. I need to do some more work on diet and have things like nuts around to snack on.

Really really grateful for replies on here.

@BrassicaBabe if only...

iPerk magnesium glycinate was suggested the other day

@DustyLee123 I most definitiely don't perk atm, but will look it up. Thanks

Sounds as if you are getting some good ideas here@PaperBlinds but I'd say rethink the vitamins.

For example, Vit C, half a red/orange pepper gives you more Vit C than an orange. If you eat a reasonable amount of fresh veg and fruit each day you don't need vitamin C. It's just excreted, so you are flushing your money down the loo :)

B12- if you need it, then your GP should prescribe because OTC doses are far lower than what can be prescribed.

Are you drinking enough water? Sometimes even mild dehydration can make people feel yuck.

If you feel very tired it's worth having your thyroid checked and iron.

You can also check out how much protein you need per day by multiplying your weight in kgs by 0.75
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein#:~:text=How%20much%20protein%20do%20I,the%20palm%20of%20your%20hand.

You don't need to eat masses of food to reach the target. Something like a chicken breast, a couple of eggs and a portion of pulses, dairy (yoghurt etc) could get you there.

It's annoying you can't speak to your GP but you could try half a patch as well as the 50mcg if they will renew your prescription a bit sooner.

Hopefully you’ll be feeling very perky soon 😂

A lot of the menopause fitness people on TikTok suggest 1oz of protein a day for every kg you weigh.