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What we’ll cover
  1. What is Menopause?  
  2. Common Symptoms of Menopause  
  3. How to manage menopause:   

Menopause is a natural and inevitable phase in a woman’s life. Having a better understanding and embracing this transition greatly assists in correcting any myths or misconceptions around menopause. Our physiotherapist, Elizabeth Brennan sheds light on menopause and provides practical advice to assist with keeping you healthier, happier and stronger.   

What is Menopause?  

Menopause marks the end of a woman’s reproductive years. It is defined by the cessation of menstrual periods for 12 consecutive months. Typically, it occurs between the ages of 45 and 55. However, this age range can vary with it occurring earlier or later.   

The transition to menopause can be divided into three stages:  

  1. Perimenopause: The years leading up to menopause, where hormone levels fluctuate and menstrual cycles become irregular.  
  1. Menopause: The point in time when a woman has not had a menstrual period for 12 months.  
  1. Post-menopause: The years following menopause, where symptoms may ease but health risk factors will increase.   

Common Symptoms of Menopause  

The symptoms of menopause vary widely among women; it is an individual experience, with some women experiencing little or no symptoms while other women experience many symptoms.  Common symptoms include:  

  • Hot Flushes and Night Sweats: Sudden feelings of heat and sweating, often disrupting sleep.  
  • Mood Changes: Increased irritability, increased anger. Anxiety/stress or low mood/depression can also be due to hormonal shifts.  
  • Sleep Disturbances: Poor sleep, insomnia and/or increased fatigue.  
  • Physical Changes: Weight gain, thinning hair, dry skin and/or vaginal dryness 
  • Cognitive Effects: Brain fog and decreased concentration.  
  • Bladder Changes: Urinary incontinence and/or discomfort with urination    

How to manage menopause:   

  1. Stay Active: Regular physical activity can help manage symptoms and improve overall health. Engaging in exercise can not only assist with combatting the musculoskeletal and physical symptoms, but can also greatly assist with mood and sleep changes. Your physiotherapist can tailor an individualised exercise program specific to meeting your needs, helping you stay fit and strong. 
  1. Healthy Eating: A balanced diet rich in fruits, vegetables and lean proteins can help manage weight and improve energy levels. With changes to bone density and bone health, incorporating calcium and vitamin D is crucial during and after menopause.   
  1. Mindfulness and Stress Management: Techniques such as meditation, deep breathing, and mindfulness can help manage mood swings and anxiety.   
  1. Consult your Healthcare Professionals: Regular check-ups with your General Practitioner are essential. Discuss any symptoms you are experiencing. For some women there may be a need to consider pharmaceutical options including hormone replacement therapy (HRT) or vaginal oestrogen cream 

All women regardless of their menopause experience can benefit from physiotherapy during their transition; ME Physio can assist you in navigating this journey. We offer a wide range of services to address menopausal symptoms by building and maintaining your strength to improve your quality of life. While there is a strong technical basis to our program design, it is a collaborative process centred on you and your evolving needs and preferences. 

Book an appointment today and discover how physiotherapy can help you stay happier, healthier and stronger!   


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Last week, we had the pleasure of chatting with the lovely residents at Hyson Apartments, right next to our new Caulfield South location! Our expert physio, Jason, shared some great tips on building strength and balance to help everyone stay active, independent and safe from falls. 

With the right exercises, you can feel healthier, happier, and stronger every day! From standing up with ease to walking confidently, these small steps lead to a life-changing impact. 
 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy From the clinic to the kitchen! 🍝 Our team at ME Physio traded their work attire for aprons this long weekend, cooking up some pasta magic for a work function. Team bonding with alot of delicious fun! 👨‍🍳👩‍🍳 

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Your bone mineral density is an important area to address as you age. 

In these videos Lizzie and Matt run us through some basic exercises that you can do at home to start building up the strength in your bones and muscles. 

There are multiple variations for each exercise so that you can choose the exercise that best fits your current strength / fitness level.

Here we have our variations of a push up 
1) push ups against the wall
2) push ups on knees 
3) push ups elevated on a surface (can use a bench or table)
4) push ups in plank position

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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Lella and our team, Peta has worked extremely hard to get back to playing soccer after an ankle injury. 
Through a thorough and guided rehabilitation program, getting stronger is getting back on the pitch and finishing off the season with a few goals 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Under the care of Matthew and our team, Cailin has worked tirelessly to reduce her back pain and restore her strength.
Through a thorough and guided rehabilitation program, getting stronger is getting back on the ice and competiting at Nationals. 
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#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy At ME Physio, we’re focused on helping you get stronger and recover so you can keep doing the things you love. 

For Rachel, healthier and stronger is getting back on the slopes in New Zealand following ACL reconstructive surgery 
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#lovetoseeit #MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Exciting news from our NEW site in Caulfield South! 🧡🩶

Our physiotherapists, Lizzie and Matthew, recently performed strength and balance assessments for the friendly and caring residents at Calvary Hyson Apartments. 

These assessments help us understand your balance, strength, and current fitness levels, allowing our physiotherapists to create a tailored plan to keep you healthier, happier, and stronger.

#MEphysio #theperfectplaceforME #happinessisahealthierandstrongerME #physio #physiotherapy #malverneast #malverneastphysiotherapy Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half.

You Deserve to Feel Good.

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