Menopause typically occurs around the age of 51 but can happen earlier or later for some women. It's officially diagnosed after 12 consecutive months without a period. The day after your final period marks menopause, and from that point on, you are considered post-menopausal.
What Happens During Menopause?
Menopause is the natural decline in hormones like estrogen and progesterone. As these decrease, other hormones—such as follicle-stimulating hormone (FSH) and luteinizing hormone (LH)—increase, attempting to boost estrogen and progesterone production. Perimenopause, which can start as early as age 40, often brings symptoms like irregular periods, hot flashes, migraines, and sore joints.
Cultural Perspectives on Menopause
In countries like Japan, women often experience fewer menopausal symptoms compared to Western cultures. This is linked to the Japanese view of menopause, known as konenki, which translates to "renewal and energy." Menopause is seen as a time to celebrate wisdom and aging, rather than as a negative phase. If we embraced this stage positively, perhaps symptoms could be lessened.
The Role of Lifestyle in Managing Symptoms
Many people blame menopause for every new symptom, but factors like poor sleep, inadequate nutrition, and high stress can exacerbate symptoms. Ask yourself: what lifestyle changes can I make? For instance, I found that reducing caffeine improved my sleep, which in turn helped alleviate fatigue and low mood.
How the Adrenal Glands Help
Your adrenal glands, located above the kidneys, produce stress hormones like cortisol and take over some hormone production once the ovaries stop functioning. They release small amounts of oestrogen and progesterone. Interestingly, oestrogen can also be produced by fat tissue, which is why some women with higher body fat experience fewer symptoms. Though the flip side of this is being overweight can be more inflammatory and possible make symptoms worse.
Symptoms of Menopause
Menopause-related symptoms are primarily caused by falling estrogen levels. Some common symptoms include:
Hot flashes
Headaches
Lethargy
Mood swings
Depression and anxiety
Vaginal dryness
Low libido
Aches and pains
Memory problems
Natural approaches to menopause
Exercise
Benefits
May reduce the incidence of hot flushes
Reduces the increased risk after menopause of chronic diseases like cardiovascular disease, breast cancer and osteoporosis.
Good for mind and mood.
Increased endurance and energy levels.
Exercise does not have to be hard intense workouts; it can be walking for 30 minutes 3-4 times a week, swimming, yoga, Pilates, or gardening.
Strength training has in recent years been found to be popular for women but also carries a lot of benefits. Bone health is something to consider at this time of life. Diet is vital but lifting weights can be very beneficial for bones. It also can have a positive impact on hormones. I encourage all women of every age but especially as we reach this stage to take up some sort of strength training. It is a good idea to seek help from a personal trainer to get started and know the best positions and exercises. I started to lift weights with my husband some years ago and he taught me. If your partner, friend, son, daughter does this sort of exercise ask for help and it can be a nice thing to do together.
Studies in older people and lifting weights found improvements in memory and cognition, so you’re not just building muscle. Muscle strength is as important as bone health. Most falls as we age are connected to muscle wastage. Pilates and yoga can also be a good way to strengthen muscles.
Diet
Phytoestrogens have been reported to have weak oestrogenic activity. They bind to oestrogen receptor sites and can mimic the role of oestrogen. They can increase functional oestrogen levels when they are low such as during the menopause. They also can reduce oestrogen levels when they are high in the case of oestrogen dominance.
Studies have shown they may help reduce some of the symptoms of menopause such as hot flushes and osteoporosis. Trials have not had as good results as studies but there may be other factors to consider such as gut health.
Increase foods rich in phytoestrogens – flaxseeds, soy (organic and fermented) – not always tolerated in people with autoimmune conditions, lentils, chickpeas, beans, peas, hummus, garlic, dried apricots, alfalfa sprouts, dried dates, pistachios, walnuts, olive oil and green beans.
To get the best benefit from phytoestrogens gut flora needs to be healthy so eat foods rich in probiotic and prebiotics:
Probiotic – plain natural yoghurt, fermented food – sauerkraut, pickled vegetables
Prebiotic foods – asparagus, oats, leeks, onions, garlic, apples, root vegetables, bananas, and beans
Support liver to help with the detoxification of hormones – eat cruciferous vegetables – cauliflower, broccoli, kale, beetroot, rocket, and Swiss chard. Also include garlic and onions into your food. Raw garlic can be very helpful, make pestos and salad dressing with crushed raw garlic.
Eat high fibre foods to encourage detoxification – oats, brown rice, vegetables, and flaxseeds.
Eat foods rich in calcium – cruciferous vegetables, beans, pulses, nuts and seeds, fish with bones (tinned fish blended with olive oil is a great way of making a dip for crudites, toast and oatcakes, bone broths and dairy (if tolerated)
Eat magnesium rich foods – spinach, squash, pumpkin seeds, steamed broccoli, and halibut.
Increase omega 3 by eating more oily fish –SMASH – Salmon, Mackerel, Anchovies, Sardines and Herring, also Trout.
Support blood sugar levels
Fluctuating blood sugar levels with steep rises and very low dips is a stressor. When it is low the body think it is starved, this activates a stress response download my e-book.
Eat protein at each meal – protein contains amino acids that are the building blocks for many processes in the body. They help make neurotransmitters, these are brain chemicals that affect, mood, memory, sleep, cognitive function that might be affected during the menopause. Good sources are chicken, fish, red meat, nuts, seeds, avocado’s, eggs, beans, pulses, and peas and protein powders such as whey or rice.
Eat foods rich in B vitamins – wholegrains, meat, poultry, beans, nuts and seeds.
Eat colour of the rainbow food that are rich Vitamin C and E, studies have shown they may help reduce hot flushes. Beetroot, carrots, kiwi, apples, green leafy vegetables, berries, cherries, peppers, tomatoes, red and green cabbages, red onions and sweet potatoes, seeds, and almonds.
Drink 6-8 glasses of filtered water a day.
Avoid
White refined processed food including sugar, pastries, and rice.
Trans or hydrogenated fats.
Reduce caffeine, alcohol, and spicy foods (this is a consideration when having flushes).
Reduce or avoid alcohol as this can make symptoms such as hot flushes worse.
Lifestyle
Manage a challenging life. Find ways to relax. Epsom salt baths may be useful as they are rich in magnesium and sulphate. Magnesium is a very calming mineral and may aid sleep while sulphate helps support the liver detoxification pathways.
Minimise exposure to toxins – choose shampoos, make-up, body washes etc wisely. Check for unwanted chemicals. PCB’S and Sodium Laurel Sulphate to be avoided
More on relaxation
As said above nourishing the adrenal glands is very important. Mindfulness can be helpful, even when on a walk noticing the trees the smells and sounds can be a very good way for the mind to relax. 6 breaths per minute can be a very useful way to relax and tap into that rest and digest response your body so needs. Exercise also can be a good way to relieve the stressors of everyday life. However, if you are feeling exhausted be mindful of the intensity.
Last Word of Wisdom
I think this stage in life can be a wonderful opportunity to:
Focus on yourself - relaxation, exercise, sound baths, reading, acupuncture, herbs, nutrition, new wardrobe - whatever it is that makes you feel you.
Care a little bit less - say no sometimes without the guilt, relax more and don't sweat the small stuff and know everything usually works out.
Offer wise words to others who will benefit from your life experience and wonderfulness of being a woman in her advanced years!
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