Every woman goes through menopause, whether naturally or surgically induced by having had a full hysterectomy. The only difference lies in the speed of symptoms coming on. With surgical menopause you are literally in menopause from 1 day to the next. Natural menopause can take 10-15 years.
It’s a completely natural transition, yet, some women can really suffer during this period of time.
"Menopause = puberty reversal"
Below you will find a lot of tips and trick to make this transition easier.
Physical and emotional changes
Dietary support
Herbal and supplement support
Hormone testing
What to do when you are at your wits end!
Understanding the Difference Between Perimenopause and Menopause
Menopause is a significant transition in a woman's life, marking the end of her reproductive years. However, it’s important to differentiate between perimenopause and menopause, as each phase has distinct characteristics and symptoms. Here’s a comprehensive look at both:
Perimenopause
Definition: Perimenopause, meaning "around menopause," refers to the transitional period leading up to menopause. It typically starts in a woman’s 40s but can begin as early as the mid-30s or as late as the 50s.
Duration: Perimenopause can last anywhere from a few months to over a decade, with an average duration of about 4 years.
Hormonal Changes: During perimenopause, the ovaries gradually produce less estrogen. These hormonal fluctuations can cause a variety of symptoms.
Menopause
Definition: Menopause is officially diagnosed when a woman has not had a menstrual period for 12 consecutive months. It marks the end of ovarian function and the reproductive phase of a woman's life.
Hormonal Changes: At menopause, the ovaries no longer produce estrogen. You may be surprised to learn that the adrenal glands take over some of the ovaries role by producing estrogen. This is great news and also highlights the importance of looking after our adrenals (stress management for example).
Physical Changes in Menopause
Menopause is defined by not having had a period for 12 consecutive months. The physical changes leading up to this point and beyond can vary greatly among women but commonly include:
Hot Flushes and Night Sweats: Sudden feelings of heat, often accompanied by sweating and a red, flushed face. This is caused by changes to our temperature control centre, the hypothalamus.
Irregular Periods: Menstrual cycles may become erratic before stopping completely.
Vaginal Dryness and Discomfort: Thinning and drying of the vaginal walls can cause discomfort, difficultu having sex and increase the risk of infections.
Sleep Disturbances: Difficulty falling asleep or staying asleep. A decline in Melatonin and rise in cortisol is the main factor for this, however night sweats can definitely throw some discomfort into the mix.
Mood Changes: Increased irritability, anxiety, and risk of depression. This is most often caused by a drop in not just sex hormones but also serotonin, melatonin, dopamine and GABA, just to name a few.
Weight Gain and Slowed Metabolism: Changes in body composition, often leading to weight gain, particularly around the abdomen. Around the menopause transittion time, the thyroid slows down. This is our metabolic control organ.
Thinning Hair and Dry Skin: Hormonal changes can affect skin and hair, leading to dryness and thinning.
Libido. Hormonal changes may affect sexual desire. This is very common and yet not really talked about. Often all it takes, is to rebalance the hormones and voila, sex drive is back! Don't hesitate to call us and have a chat about libido. We have seen and heard it all. Part of the issue around women's health and libido is embarrassment.
Dietary Advice During Menopause
Diet plays a crucial role in managing menopausal symptoms and maintaining overall health. Here are some dietary tips:
Calcium and Vitamin D: Essential for bone health, as the risk of osteoporosis increases. Include dairy products, leafy greens, fortified foods, and supplements if necessary. To check your Vitamin D levels, all you need is a blood test.
Phytoestrogens: These plant-based compounds can mimic estrogen in the body. Foods like soy, flaxseeds, and legumes can be beneficial. Women have been told soy can cause cancer. Soy does increase estrogen! That is why we recommend eating soy during and post menopause.
Healthy Fats: Omega-3 fatty acids found in fish, walnuts, and flaxseeds can help with inflammation and heart health.
Fiber: High-fiber foods such as whole grains, fruits, and vegetables aid in digestion and help control weight.
Hydration: Drink plenty of water to combat dryness and maintain skin health.
Limit Caffeine and Alcohol: These can trigger hot flushes and disrupt sleep patterns. Most women can get away with 1 coffee a day, of course best had before 3pm.
Balanced Diet: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support overall health.
Download your MENOPAUSE DIET here 👇
Hormone Testing
Hormone testing can help determine if a woman is in per-menopause, menopause or is suffering from hormonal imblances and guide treatment options.
Common tests include:
Follicle-Stimulating Hormone (FSH): Elevated levels can indicate menopause.
Estradiol: Lower levels are typical in menopausal women (reduced libido, dry skin, hair loss etc)
Progesterone: Lower in menopause (causing temperature changes, mood changes etc)
DHEA: Lower in menopause (this is your vitality hormone and gives you "your spring in your step")
Testosterone: Lower in menopause (yes, women also have testosterone. It gives us stamina and oomph!)
Thyroid Function Tests: Thyroid issues can mimic menopausal symptoms. An under-functioning thyroid can make the whole menopause transition unnesecarily worse.
Luteinising Hormone (LH): Levels can be measured, though it's less commonly used to diagnose menopause.
It's essential to consult a health practitioner to interpret these tests correctly and decide on the best course of action.
All of the above hormones, plus many more can be tested right here at Nourished by Nature. We offer many options, from simply doing a thyroid function test to comprehensive hormone analysis.
Herbs Good for Menopausal Symptoms
Many women turn to herbal remedies to alleviate menopausal symptoms. Some commonly used herbs include:
Black Cohosh: Often used to reduce hot flushes and night sweats.
Red Clover: Contains phytoestrogens that may help with hot flushes.
Dong Quai: Traditional Chinese herb used for balancing hormones.
Evening Primrose Oil: May help with hot flushes and breast pain.
Ginseng: Can improve mood and sleep disturbances.
Always consult with a health practitioner before starting any herbal supplements, as they can interact with medications and have side effects.
Supplements for Menopause
In addition to a balanced diet, certain supplements can support women's health during menopause:
Calcium and Vitamin D: For bone health, mood, skin and sleep.
Vitamin B6 and B12: Can help with energy levels and mood regulation.
Magnesium: May aid with sleep, energy, mood and reduce muscle cramps.
Omega-3 Fatty Acids: For heart health, skin, immune, mental vitality and inflammation.
Probiotics: Can support digestive health, which is often be disrupted during menopause.
Natural Health Modalities
At Nourished by Nature, we work with and refer to a range of fellow practitioners.
For some women reflexology, lymphatic drainage and/or bio-resonance therapy works wonders. Other women find talking to an emotional wellness coach very helpful.
At times, it may be necessary to visit a gynaecologist.
Whatever you need, we will be able to refer you to the right person.
Conclusion
Menopause is a significant transition that brings various physical changes and symptoms. By understanding these changes, making dietary adjustments, considering hormone testing, and exploring herbal and supplement options, women can navigate this phase with greater ease and well-being. Always consult with a health practitioner to tailor these approaches to individual needs and ensure safety and efficacy.
Events
Join us for our interactive seminar DETOX YOUR MENOPAUSE ❤️
Learn how to boost your energy, reduce stress, increase your stamina, and create emotional balance.
We'll cover topics such as nutrition, hormone testing, self-help techniques, and lymphatic system detoxification.
Take home a seminar workbook, discount offers, reflexology detox points, recipes, and more!
Plus, enjoy goodie bags and spot prizes from our sponsors.
Don't miss out!