With everyday use of techie gadgets we all end the day with a serious ‘crick’ in the neck!! Here’s my solution

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Ex 1   Shoulder Shrugs

To mobilise your shoulders and release tension, sit or stand and simply shrug up both shoulders towards your ears. Now relax and simply drop your shoulders pushing down with your arms. Repeat 10 times.

Ex 2   Forward Neck stretch

To release neck tensions sit or stand upright.   Carefully bend your head forward, lengthen your neck and tuck in your chin until you feel a stretch at the back of your neck. Hold for 5 seconds and relax. Repeat 5 times.

Ex 3   Side Neck turns

To release neck tension sit or stand as before, looking straight ahead. Turn your head and look around to the right side as far as possible. Feel the stretch and hold for 5 seconds. Bring head back to look centre, and then turn head on and around to look left, and hold for 5 seconds.  Repeat turning and stretching both sides, 5 times.

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Ex 4   Shoulder and Chest stretch

To stretch out tight chest muscles sit or stand, place hands behind your back on your bottom.  Carefully pull your neck in and back, pull shoulder blades together and back and stretch out your chest.  Hold for 5 secs and relax. Repeat 5 times.

During a recent holiday to Crete my husband noticed that the whites of my eyes had developed a slightly yellowish tinge. That was a month ago now and my eyes still haven’t returned to normal. My sight hasn’t been affected and the colour change is minimal but noticeable to me. I am 51; could this be a side effect of the menopause?

Rona Gower, Cheltenham

Well Rona, by co-incidence I have just read the result of a small study claiming a link between yellow eyes and Menopausal 50-59-year-old women who had been taking Hormone replacement therapy, or Prempro.  I will look out for further studies.

But normally the whites of eyes or sclera are white in colour, but one can get yellow sclera (also called scleral icterus) caused by a high level of bilirubin in the bloodstream.  Bilirubin is made in the liver and is yellow in colour.  If a person suffers from liver disease, the liver can no longer process the breakdown of red blood cells and bilirubin, its natural metabolic product, and no longer enters the bile. Instead it builds up in the blood and tissues, including the sclera of the eyes.

One of the first signs is yellowing, probably caused by blocked bile ducts, leading to a backup of bilirubin.  More seriously it could be a sign of Cirrhosis of the liver due to an excess of alcohol damaging the liver. Or Hepatitis, caused by toxins – but most commonly by a virus that infects the liver, resulting in its dysfunction. Bilirubin backs up and the individual will suffer from jaundice.  Rona, since your eyes have been affected for over a month I would advise you to drink plenty of water and to talk to your GP mentioning any medications you may be taking.

One advantage of being older is not having to cope with menopausal problems such hot flashes, disturbed sleep and mood swings anymore!  But what can be done to manage symptoms if they’re bothering you?  Simple lifestyle changes can help, although some symptoms will go away on their own. Distressing hot flashes may be triggered by spicy foods, alcohol, caffeine, stress, or hot environment.  So avoid when possible, dress in layers you can remove and take slow, deep breaths when you feel a flash starting.

Help sleeping problems by cutting out caffeine after lunchtime. Don’t smoke, avoid large meals  and stop working on your computer several hours before your bedtime.  Be more physically active in the daytime but not just before bedtime, because exercise isn’t conducive to sleep. Keep your bedtimes regular and avoid napping during the day.  Sleep in a dark, quiet, cool bedroom and use it for sleep and sex only. If you can’t get to sleep read until you’re tired. 

Getting a good night’s sleep and being physically active helps avoid mood swings, but if they really trouble you consider seeing a therapist or joining a support group. Talk to your doctor if you are depressed or are experiencing memory problems, like forgetfulness.  HRT can be effective in helping regulate hot flashes, mood swings and other menopausal symptoms.  HRT is not suitable for everyone, but your doctor may prescribe medications used for other conditions like epilepsy, depression, and high blood pressure, that may help with symptoms.  If you still have periods, low-dose oral contraceptives (birth control pills) may help.  If vaginal dryness is your problem a water-based, over-the-counter vaginal lubricant like K-Y Jelly can help make sex more comfortable.

Be aware that lower oestrogen levels brought about by the menopause lead to bone loss, and weak bones break easily. To keep your bones strong and to avoid osteoporosis (fragile bone disease) do weight-bearing exercises, such as walking, climbing stairs, or using weights. For bone health eat foods rich in calcium and vitamin D, or consider taking calcium and vitamin D supplements. After the menopause with changes in oestrogen levels plus ageing and possibly gaining weight or developing other health problems, there can be an increased risk of cardiovascular disease (CVD).  If possible have your cholesterol and blood pressure levels checked. Not smoking, getting regular exercise and following a healthy diet are paramount to keeping you healthy and active in your postmenopausal years.