Fit, Fabulous And 50+ – Menopause

Hello and welcome to fit, fabulous and 50 plus with me, Margaret Tully on women's radio station fit, fabulous and 50 plus is for all who feel vibrant, sexy and fabulous and want to shout about it. So today I want to talk about the menopause. Now, when I was growing up, the menopause was referred to as the change, and it was mouthed rather than voice. And I grew up thinking it was this horrible, scary thing that only affected crazy women. So as I was approaching the menopause, I was convinced that it was not for me. It was going right past me, nothing to do with me. And I decided I didn't have to deal with it. And if anybody touched on the subject, I'd close them down immediately and laugh it off. I would not speak about it because to me, it was an embarrassing word. Well, I am delighted that times have changed. Now. Today I'm also thrilled and delighted that I have Dr. Sarah Burnett in the studio who is going to help us dispel some of the misconceptions about the menopause. Welcome, Dr. Sarah. Hello, Margaret. It's lovely. Are you trying to tell me you're not crazy? I am absolutely loopy loop. But I'm delighted you're here. Thrilled. Now, you've been a doctor for over 30 years and you have your own personal slant story about the menopause. Would you like to share a little bit? Yeah. Every woman does have a completely different story about the menopause. I think I was menopaused when I was 42 because I was diagnosed with breast cancer and I had chemotherapy. And chemotherapy basically kills your ovaries. So I went from being completely normal in terms of my menstrual cycle. Funny how all these words start with men, isn't it? Menstrual, menopause, menses. So I was completely normal apart from having breast cancer, of course, and then had the chemo and bam. Ovaries, dead. So I had a really short, sharp shock style menopause at a relatively young age. So I actually, I suffered some pretty bad symptoms. So common symptoms include, well, irregular periods in the run up to the menopause. Right. Obviously, that didn't happen to me because I just stopped. Although I do have a couple of catastrophic breakthrough bleeds. Yeah. Vaginal dryness. Really terrible hot flushes. The worst hot flush I had is straight away. Straight away, straight away, I had terrible hot flushes. Worst one ever was while I was filming a cooking program. And it. So it's all in the archives. James Martin had to mop my face down with a Tea towel. Because was it live, a live broadcast? No, it wasn't, but it was. It couldn't be taken out of the edit because it was a critical bit of the. Of the cookery process. Terrible night sweats, waking up with absolutely drenched sheets. Sleep disturbance. Never slept well in the first place. Mood disturbance. Terrible kind of. Not actually. Not like the sort of screaming, ranting, shout at your husband type things. But I just got very, very, very depressed. Now, how much of that was related to the cancer? I don't know. Weight gain. Fortunately, no trouble with my hair or dry skin and lack of libido. So, you know, it's such a rough period for so many people now. I don't want to put. I don't want to cast anything on that, except I had a slightly different experience because mine was very late, I think. I don't know how. 57. Right. Average is 51. But you do have to be guided by your family history. So if your mum had a really early menopause or a really late menopause, then you'll deviate either side of that. Okay, 51. And I started. I. I was. My puberty started quite late as well, and I thought. So I was expecting it to be late and it was. I think I remember my first hot flush. I was in Ireland on holiday and I was convinced that. And it was Christmas and I was convinced they'd all turn the thermostats up. So I've been up. I was in denial for the longest time. Now, can you give us some clarity on the different stages of the menopause? Because I hear words like perimenopausal, menopausal, post menopausal. I don't know whether I'm coming or going. Have you had a period in the last year? I have not had a period in a couple of years. Okay, so the definition of menopause is the point at which you have not had a period for a whole year. That is the menopause. And then anything after that is post menopausal. So after menopause. So hold on, the. So menopause is when you haven't had a period for one year. Yes. Of without, you know, medical intervention, basically. Okay, yeah. So basically your periods have stopped. So perimenopause is the time around which your hormones are slightly starting to peter out and your ovaries are failing a little bit. And that's hence the kind of uppy, downy bit. Failing. Why do we use the word failing? We use the word. Yes. All right. We shouldn't use the word failing, but that's a sort of technical medical term, because what happens is you are born with a certain number of eggs. Yeah. And you're absolutely right to identify the fact you started your periods late. And that means that your allocated span of eggs was used up slightly later. So it's a bank of eggs. Yeah, it's failing in the. In the sense that the ovary fails to produce any more eggs and also stops producing estrogen. Now, estrogen's the wonderful hormone that keeps our skin glossy and our hair nice and our pelvic floor up and our boobs up. And when that starts to deteriorate, then that's when the sort of symptoms that we were discussing come in. Okay. Now that's not to say the women who are post menopausal don't have any oestrogen because the liver can turn certain things into oestrogen, alcohol being one of them. Hold on. The liver can turn alcohol into estrogen? Yes. Now this is not an excuse for drinking too. I was gonna say when you're perimenopause, because that's kind of dangerous, especially if you've had breast cancer, because the last thing you want sloshing around is too much estrogen. Right. I'm so glad you're here because it's so confusing. And, and for me, I'm one of these people that's constantly self diagnosing. I look on the Internet and I think, I'm a doctor. And I start telling all my friends, they must get this, they must get that, they must do this. And I don't know what I'm talking about, about sometimes. So, okay, so, right, so I'm now through the menopause. Yes. So I'm post menopausal. Yes. Now, why do we keep bantering around? Oh, I'm menopausal. Menopausal. I'm having a menopause. I'm menopausal when we're not even in the menopause. You know what? Well, I think the worst of the mood swings does happen before you get to the menopause stage. I also think there's, and I hate to say this, ladies out there, I think some women use it as a bit of an excuse for bad behavior. And actually they're dressing up. What is a midlife crisis as menopause. Oh, I love this controversial conversation. Now, I'm Hope, Can I just interrupt a second? If you're one of those women that use the menopause as an excuse, can you call in and tell us how that works because doctors just, just told us that some of us do it. Carry on. Yeah, I've seen, I've seen my friends do it. Yeah. I had a midlife crisis. I got tattoos and cartilage piercings and things. I didn't start ranting at my husband. Not unless he deserves it anyway. But, you know, it's a bit like. It's a bit like pregnancy cravings, something I'm also slightly dubious about. It's always stuff there isn't in the house and it's always at 3 o' clock in the morning. Now a normal person would crave a biscuit at about 11 o'. Clock. No, women want an anchovy and peanut butter sandwich at 4 o' clock in the morning. They're physically incapable of getting it for themselves so they send their men to get it. And I think some menopausal symptoms are a similar sort of. Should we say we give ourselves license to have. Yes. To behave really badly. Yes. To have a little bit of a moment. Oh, of course I'm stroppy, I'm menopausal, darling. It's a bit like pmt. Pmt, yes. Well, yeah, well, of course, of course I'm behaving like this. It's that time of the month. And some women, that time of the month seems to be. Yes, all month. I'm gonna, I'm gonna, I'm gonna challenge you on that. That. What about when men say, oh, is it time of the month when they're having an argument? No. So is it only for women allowed to say that? I know, I still wouldn't say that to somebody, but people use it that they self direct, they self identify as being time of the month. So they indulge in some slightly snippy behavior. They start berating you on Facebook, they're rude to you on Twitter and when you challenge them they go, oh, sorry, it's that time of the month. That's not acceptable. I agree. Bad behaviour is bad behaviour. Yeah, yeah, right. Wow. I think we might have a few calls on that one. I'm hoping some people will get involved in that. Right, so let's have a look at this. So I now believe and know I'm through the menopause right now. I've spent a lot of time in the States. I love the States, but you can get anything there. And I've come across something called bioidentical hormones. Now we're going to take a break in a minute and I want you to shed some light on these Bioidentical hormones. I've got friends over there who believe they don't have to age because they're injecting themselves with bioidentical hormones. They look fabulous. I don't do it, but I'm very curious. So I think we'll take a break and when we come back, let's talk about the difference between bioidentical hormones and HRT. Thank you. You've been listening to Fit Fabulous and 50 Plus. See you in a minute. Sa. And welcome back to fit fabulous and 50 plus. We've got Dr. Sarah in here with us talking about menopause. Now, Dr. Sarah, as I said, I've been in States a lot and I've met some people that inject bioidentical hormones. They love them. I could mention. Should I mention this person? Am I allowed to mention this person? No, I'm not allowed to mention this person. I won't mention this person. Famous person, but I know that they use it and they look amazing. Could you tell us a little bit about bioidentical hormones and how they work? Well, in theory, bioidentical hormones are exactly the same as your own natural oestrogen and progesterone, but they're produced with recombinant DNA so that they're basically a synthesized but identical product. The next thing I would say is I don't think anybody should be injecting themselves with anything, particularly if it's bought over the counter without a prescription or online, as I know very many of these products are. Only people who should be injecting themselves are basically dying diabetics and anyone else who needs to for proper medical reasons. May I tell you this? One particular person I know in the States goes to a doctor and gets really screened and has these hormones prescribed for him, having screened everything he needs and believes he is really doing a healthy thing. Yeah, well, that is a safe way of doing it because if we come back to the breast cancer, what you shouldn't be doing is filling yourself up with estrogens if you don't even know if you've got a little tumour, because the oestrogen will feed the tumour. So if you do go and get everything checked and it's prescribed and done for you, all well and good, but certainly not tinkering around with stuff you find online. Yes, yes. So can you tell me the difference and then. And the different benefits from estrogen? Progesterone. Oestrogen is really the estrogen progesterone balance is what changes over the menstrual cycle and it controls things like the egg production and then the shedding of the lining of the uterus. So that's your period. And the kind of the. The real thing that's important postmenopausally is the estrogen. Now in HRT mostly they have a combination of both just to balance things out, try and put them back to the sort of levels that they were before you were menopause. So the progesterone is there as a moderator, if you like, of the estrogen. And these will come in different proportions. And some of them are suitable for women who still have uterus and some of them are suitable for women who don't have a uterus and some are for people who want to have a bleed on a monthly basis. And my goodness, as far as I'm concerned, that's one of the joys of the menopause is not having periods anymore. So I can't imagine why anybody in their right mind does that. Or you can have the one that means you don't have any periods. But the difference between that and the bioidenticals is that these are drugs which are very, very, very like our own estrogens, but aren't basically what the bioidenticals. The bioidenticals are identical but not produced by humans. They're made in a bottle, synthetic. They're like what Americans call a lab diamond. They are synthetic, but they're structurally identical. The HRT we have over here is drugs that reproduce the same things, that reproduce the same thing. So they mimic the estrogen and the progesterone in different percentages. So they've got names that end in one, but they're not extra or gen. But they're not exactly the same chemical structure. So you as a doctor would say don't go near these bio identical hormones unless it's done in the way that your friend is having it done. And that's very, very expensive. Especially in the States. Goodness me, yes. And I don't think anybody offers it over here anyway. Wow. And the Internet is always trying to give you cheaper ways of doing things, but it's unregulated and it's targeting those people that say, well, I'd like to try it, but I don't quite have the funds. Yes, I mean, took the loss of libido in women. Actually Viagra is a treatment for that. Yes. Because it increases libido in women as well for reasons that aren't entirely evident at the moment. And the temptation is, especially if you don't want, as a woman, to go to your doctor and say, I want some Viagra, please. Largely because most people don't want to admit that their libido isn't great or they think the doctor will go, oh, it's my husband, but he's not brave enough to come for himself. Yeah, Then that's when people are tempted all the time to buy stuff off the Internet. And I, you know, barely a day goes past without me getting a pop up on Facebook or whatever, trying to sell me Viagra. So very, very, very dubious of buying things over the Internet. There are one or two reputable companies that do a proper medical assessment before they sell you things. Yes, but a lot of these places just, you know, bung the tablets in the post and fingers crossed, nothing terrible happens. These things pop up and they've probably got your demographic somewhere in the system that will pop up on you, but won't pop up on a 20 year old and fight, you know, the other way around. It's the algorithm. Yes, the algorithm. Fabulous algorithm. Wow. So bioidentical hormones. Now hrt. What are the side effects of hrt? I know you can read it if you. If I haven't done hrt. Some people find their mood swings get worse if they take it just happened to a girlfriend of mine, but she was on the wrong one because they thought that she'd had a hysterectomy. She hadn't, so they gave her the wrong one. So her mood swings got worse. Terrible irregular bleeding. They thought she'd had a hysterectomy, but she hadn't. So people go to the doctor and the doctors haven't really read the notes properly or they don't ask the question because actually, sometimes reading through the medical notes can be difficult. Do you think doctors are very quick to go, oh, hrt? Let me just tell you, the only ones that aren't, that's post menopausal female GPs who have a rather nasty tendency to go, well, I got through it okay, why do you need it? So we've got both ends. We've got both ends of the spectrum. The people that are, we won't say what gender. The ones that write them up. Scary, scary women. I want to wrap my office. Oh, my God, isn't life fabulous? Yes. And of course, the other thing about hrt, as I said, is it does feed breast cancer, so that is a complete contraindication to it. If you have a history of breast cancer, you just can't have it. Right. Okay. So the question is, what do you. What do you have? What do you have instead, exactly? Well, there's a lot of herbal remedies such as black cohosh. Yeah, well, actually, no, let me, let me back up a bit. There aren't many that you can have if you've had breast cancer. So for the herbal remedies, what most of them do is they promote estrogen production. So black cohosh does that. The isoflavones mostly, the kind of, well, woman ones you buy over the counter in your local chemists. Soy products, they're all pro estrogenic, so that's great if you don't have a history of breast cancer. But if you do have a history of breast cancer, there's really not a lot you can take, apart from wild yam root. And I've just been told about another Caribbean vegetable which I know is now available in some teas over here. Yeah. And St. John's what is the. The, would you say, was it in Afro Caribbean, you said? Yes. What is it called? Cho Cho. Cho Cho. Right. I'm straight down the health food shop. Yeah. Oh, sorry, the market. Yeah. There you are. Yeah. ASDA at Clapham Junction sells them. ASDA at Clapham Junction. Shout out to ASDA at Clapham Junction. Well, I know that we'll advertise for you. Yes. But as I said, it is. It is available as a tea. Yes. Format. Because if, you know, you may find you don't like the taste of it. And St. John's Wort, which doesn't actually do anything for your hormones, but it does have a slight marginal mood improvement. Well, yes, I remember being not prescribed that, but I remember everyone was taking that a while ago for depression. Yes, Any form of depression, even just a low mood. Yeah, exactly, exactly. And avoiding large doses of caffeine as well. Yes. Because that can really. Particularly if you're having hot flushes. Yeah. That can really aggravate it. Yes. Right, now I just want to, before we go for a break again, soya now. America again. Because I'm very connected to America. Everyone was on Sawyer then everyone was saying, no soya and they. They call it soy. Yes. And so what. What's happened to soy or soya that now we're not supposed to be taking it? Well, it is because of this pro estrogenic effect and you know, every. Well, everyone in America is taking a statin. Everyone in America is taking an aspirin every day and now they're all avoiding soy products, especially the women, because there is this slight increased risk of developing breast cancer and Is that, is that correct or is that someone doing a little bit of research and flooding it with. It's completely, it's completely correct. It's pro estrogenic. So soy evidence based medicine, you know, nailed on science. So soy to be avoided. Not soy sauce, but things like soy and milk, all of that kind of stuff. Okay, fabulous. Soya milk. What about the, the capsules taking soya supplements? No. So what, how would you get your soy in tofu? That's a different, again, that's a kind of different chemical formulation. So it's specifically these. So soya beans. Yeah. You know, some people aren't phobic about it and then, you know, they are very effective treatments. I'm not saying to everybody over here, don't take them, but. Okay. You know, in the States they're very litigious about anything. Okay, lovely. Right, we're going to take a break and you've touched on something that's really close to my heart. We're going to come back and talk about the holistic approach to the menopause. So won't see you in a little while. We'll talk again in a minute. Thank you. Sa. Welcome back to Fit Fabulous and 50 plus with me, Margaret Tully and Dr. Sarah in the studio. Now, I really love reading all about nutrition, learning about nutrition. And I do intermittent fasting, which I'm finding amazing. I haven't had an awful menopause, but I periodically cut out all caffeine, all sugar, all dairy, all wheat. And I know that when we rest from digestion our body goes into repair mode. Am I right there? That's why you're not supposed to eat last thing at night before you go to sleep because you shouldn't be sleeping and digesting at the same time. Great. Yes, that's fantastic now. But also it's really good for energy levels. I love it. And I'm not a massive fan of, of gluten and lactose in tolerance anyway. Well, not even that really. But you know, if I get terrible hay fever and if I have a lot of dairy product, it just gets a lot worse because it produces mucus and it's just disgusting. It's not, it's not great. So I have a, you know, obviously the old piece of cheese I can't resist, but I certainly don't use milk or anything. And we were talking off air a little a moment ago. If you can to sort of get rid of the cow, get rid of the, the, the, the dairy. I like goats milk. Yep. Someone else mentioned still got Lactose in it. Yes, it does. Yeah. Almond milk is nice. I think it tastes bizarre in coffee, but hey, try and stay off the soya milk. Yeah. Any other recommendations for no milk dairy substitute? And while we're at it, no caffeine herbal teas. You wouldn't dream of putting milk into a herbal tea. I go through phases where all I have in the morning is a glass of hot water with lemon squeezed into it. Love it. Love that. Yeah, yeah. It stimulates the gallbladder to. To release some bile and cut down the fats and everything else like that, doesn't it? Well, I'm not sure. Lemon juice into the body straight away. It certainly perks your metabolism up a bit without any of the downside of filling yourself up with caffeine. Well, Sarah. Dr. Sarah, the menopause is not an illness, is it? No, it's completely normal. It's completely normal. So the benefits of the menopause, what would you say they might be? As I said before, not having periods. Love it. Not having the mood swings. If you did have pmt, then. Yeah, that's. That's great. Not having that as well. I think. I think a little. A lot of women find a kind of a new me at that stage. Yes. And freedom. You kind of. Well, no risk of getting pregnant. Yes. You know, which for those of us who don't want any more children, is absolutely great. So that's a benefit. And I think. I think it's that stage where learning to love your older self becomes very important. Yes. And just going, hey, I've got wrinkles and I've got a bit of grey hair. Now I can do my damnedest to make myself look fabulous and sexy. Yeah. But you know what? I am getting old. Let's just face it. Yes. You know, I've come to a different phase of my life. Maybe I'll think about retiring. Maybe I'll take up a new hobby. Maybe I'll do that thing that I've always wanted to do with my life. Yes. That you just felt other stuff was getting in the way all the time. And in fact, a lot of people go for CBT when they begin cognitive behavioral therapy. Oh. And that kind of opens up new possibilities and gives you coping Behavioral therapy, Analyzing how responses to things. What does that mean? Cognitive behavioral therapy? It's. It's modifying your responses to things. So whereas, you know, if you dropped a plate in the kitchen and it smashed, you might have and gone absolutely screaming and wanting to murder the dog or whatever it teaches you. An internalized way of dealing with or sometimes in externalized ways. Well, there's all sorts of other things like emotional freedom, tapping that breaks up neural pathways, neuro, linguistic programming. That's a good topic for a program in and of itself, in all honesty. And then other people do lots of mindfulness things, like a lot of my friends around the time the menopause have taken up yoga. Yes. Because they find that helps with the sleep and the mood and everything. Exercise is very useful. It's very beneficial. Very beneficial. Very, very beneficial. And crafting, making things. Because you're really into crafting. Yes, tell us. Yes, so. And particularly things where you're doing something repetitively. So like knitting or crocheting or embroidery or. What I love is weaving because. And it's almost balletic because you're passing the shuttle from one side, the loom to the other, whilst coordinating your feet. So your arms going one way and your feet are going the other. So it's really good for staving off dementia as well. So there's lots of. Apart from the menopause, there's lots of really good neural pathways that get built and it keeps your memory good. Because one of the things about memories is. So we don't always say, oh, the years ago, where is this year gone? I mean, you know, we're into month five already. The reason is that as we get older, we don't make new memories. And your perception of time is dependent on making new memories, really. So if you're constantly challenging yourself with a new city break, a new holiday, a new craft, a new exhibition, a new film, a new show, then you are helping again to stave off, potentially stave off, dementia. And your life is so much better for it. It doesn't have to be stuff that's expensive either. I mean, a pair of knitting needles and a ball of yarn costs virtually nothing. A walk in the park costs nothing. Yes. If I go out for a walk, I always take my camera with me. You never know what you might see when you're out. I love the idea of making memories. Yes. Because you think of memories as being something in the past, but if you think forward and think I'm get. Because I'm going off on a massive trip soon to make memories. Yes. And it's almost like two things happening. I'm going forward to make something that I can look back on. Yes. Love it. And you know, like new restaurants. Yes. As well, new restaurants. Just. Just the cheer experience of going somewhere new and tasting something fascinating and different and trying different cuisines and Learning to cook other things. It's all really good stuff for the soul and also for the brain. Love, love, love, love, love it. Oh, I feel. I feel all excited now. I want to go and make some new memories today. Right. So I'm looking here at my list. I've made a list of what I can do to help my tips, if you like, for the menopause. And I've written down keep animal fats low. I'm not sure about that. You're not sure? No. Well, if you've got high cholesterol, then, yes, you should be doing that anyway. And people's cholesterol does tend to go up a little bit after the menopause, but I don't think there's anything inherently bad about animal fats. I would put sugar above that on any list. Yes, I've got sugar here, but I haven't got it up top. That's interesting. Eat organic as much as possible if you can afford it. And you also have to be really careful. I did a study once, actually, with Gordon Ramsay, where I think Prince Charles had come out and he criticized McDonald's. So we decided to take two identical twins who were fit as anything. Young girls, 23 or something, and one of them had to live on Dutchy Organics for a week. On what? Dutch Organics. Dutchy Organics, yes. So the Principal Wells own thing, and it's all organic food, and the other one had to live on nothing but McDonald's for a week or ten days. At the end of the ten days, guess who was healthier one on the McDonald's. So if you. How did you measure that, though? We did some basic blood tests and some basic biometric testing and things. But one of the tricks with organic foods, if you're buying organic meat, fruit, veg, cooking it yourself, fine. If you go and buy something off a supermarket shelf that says it's organic, it's an organic pasty, it'll be organic in the sense it doesn't have chemicals in it, but the preservatives in it will be salt and sugar. And if you look at the ingredient list, they will be very, very high. What a fabulous bit of advice there. I. I'm not, absolutely not saying go and live on McDonald's for 10 days, but, you know. No, but I didn't know that because you tend to go in the shops and when you see organic, you just pop it into the trolley and you think, oh, I'm so these organic biscuits must be really good. Another thing you do for me is when you see? No added sugar. But that's because it's so full of sugar you can't add it. People think eating grapes is good for them. Not if they're diabetic. Not if you're diabetic. Because they are full of sugar. Full of sugar, yeah. Only good grape is a fermented grape. But I'm sticking to that. The only good grape is a fermented grape. Oh, still I'm so slow. Oh my goodness. I'm just looking at. I thought you were saying dried fruit there. No, dried fruit, even worse. Dried fruit, even worse. Another health myth. I'm rubbish. Poor mums sticking dried apricots into their kids lunch boxes. Because that is concentrated sugar because you've taken all the water out of it. So you're not getting the hydration that you get if you ate a whole apricot, but you're getting all of that sugar from an apricot packed up into a tiny little dried up thing. Right. Oh my goodness. Amazing. Right, I've got here. Break some habits like stimulants, like coffee, sugar, chocolate. Just had some chocolate, by the way. Cigarettes, alcohol. Yes. But you're not saying. I'm not saying no alcohol. No, no, not too much because again, it's very strict moderation. Put new habits in their place. Tell me. And one of the things NLP people say is when they're doing, giving up smoking, they will say work out how many days of your life you've lost a smoking effect. Not in terms of health, but if I. So you spend 10 minutes of cigarettes. So let's say that's five hours a week. Yeah. What could you do? Yeah. With that? Five hours a week? Yeah. You could learn two new languages, you could teach yourself to paint. So that's what I'm talking about. Making new habits. Oh, fabulous. I love that. So if you're not motivated by saving money, you could be motivated. Motivated by saving time. Yes. And putting that time into something else. Yes. Because I, I believe that we don't stop thinking about something or doing something. We have to replace it with something else to help us through. Right. I've written down here supplements, Evening primrose oil. Yeah. Starfleet B complex. Always important. Everybody should be taking that. Really. Magnesium and zinc. Yep. Vitamin E, selenium. But don't go completely overboard with supplements because you'll spend all day taking pills and it'll cost you a fortune. So try and figure out, try and do some research, figure out which one is the most important for you. Vitamin D actually is probably the most important of all this oral vitamin D as well. Keeps your bones strong. Because we didn't haven't talked about osteoporosis. We haven't talked about bones. Oh, there's so much to talk about. And I've also written hydration, Hydration, Hydration. And invest in good quality water and avoid the plastic. We'll try and try and cut down on how much plastic you use. Make sure you have a BPA free. What's bpa? I can't remember what it stands for now, but it will say in big. Okay, big letters and reuse. Okay, we've got two minutes. Give me your top three tips for making the menopause manageable. Don't overthink it. Yeah. Relax. Yeah. And look after yourself and love yourself. Lovely, fantastic Dr. Sarah, it's been wonderful. Funny, exciting, controversial, provocative. Thank you so much for joining us today. You've been listening to fit, fabulous and 50 plus on women's radio station. If you wanted to listen again or catch up on our previous programs, you can head to the presenters page at womensradio Station. Thank you for listening. And also hit my blog, which is www.margaretully.international where you'll find other lovely tips for people that are fit, fabulous and 50 plus sexy and want to shout about it. Thank you so much. Have a great day.