Managing Menopause and beyond

Menopause is a natural transition in a woman’s life, bringing about a decline in hormonal levels and fertility. While menopause is often seen as a negative event it does not stop a women from being a vibrant and healthy person, and in many cultures it represents a time of power and wisdom. 

The complete process of menopause can be divided into three phases:

1. Pre-menopause – from the age of about 40, small hormonal changes begin to occur that may or may not cause symptoms such as menstrual changes, PMT and the occasional hot flush.

2. Peri-menopause – occurring between the ages of 45 - 55 this phase lasts approximately 4 years. Ovarian function and levels of the hormones oestrogen and progesterone gradually decline. Possible symptoms include irregular periods, hot flushes, night sweats, irritability, headaches, fatigue, muscle aches and mood swings.

3. Post-menopause – this phase comes into effect 12 months from the time of the last period. A gradual decrease of symptoms occurs, however they can last for many years after periods cease.

Aggravating factors

Stress – highly stressed woman are more prone to an early menopause and often experience a more difficult and lengthy menopause.  Stress can aggravate hot flushes and other symptoms such as sleep disturbance, anxiety and irritability. This is due to the influence of the adrenal glands (stress organs) that normally produce small amounts of oestrogen once the ovaries stop producing.  Chronic stress weakens the adrenal glands affecting the production of oestrogen and aggravating menopausal symptoms.

Smoking has been shown to make women more prone to an early menopause

Low body weight - thin women are more likely to have an earlier or more problematic menopause. Fat cells can produce oestrogen which helps offset declining ovarian production, however low body fat means this action is impaired.

Lifestyle tips

Good preparation and support can ease the transition of menopause.  Beneficial lifestyle changes include adopting stress management protocols, eating a nutritious diet, having regular exercise, and don’t forget the uplifting effects of good relationships, a positive attitude and a sense of humour. To help cope with fluctuating body temperatures, hot flushes and sweats wear clothes made of natural fibres that breathe, and dress in layers for easy removal.

Be positive – having a positive mental attitude towards menopause has been proven to assist the hormonal transition.

Get some sunshine – time in the sun improves mood and increases vitamin D, which is essential for healthy bones.

Exercise - is important to help reduce stress, aid bone and muscle health, support weight management, cardiovascular health and reduce menopausal symptoms. Good exercises include Yoga, Pilates, walking and weight training. A trained yoga teacher can advise on poses to assist with menopause.

Diet – the reduction in oestrogen during menopause can be offset to some degree by certain foods that contain chemical compounds called phytoestrogens.  These compounds are very similar to oestrogen and can help reduce menopausal symptoms.  Foods rich in phytoestrogens include soy beans, soymilk, soy flour and soy foods such as tofu and tempeh. Ground flaxseed are also high in phytoestrogens as well as being a good source of fibre for healthy bowel movements. Other foods that provide phytoestrogens include beans, lentils, oats, rye, buckwheat, sesame seeds and sunflower seeds.  In contrast, foods that exacerbate hot flushes include hot or spicy foods, coffee and alcohol, especially wine. Dietary habits that are detrimental to bone health include frequent dieting, excess alcohol, coffee, animal protein or sugar, carbonated drinks and smoking.

Herbs and Nutrients for a smooth Menopause

Soy isoflavones – these phytoestrogens have been well researched with one study showing an 80% improvement in hot flushes over 4 months with improvements in sleeping problems, anxiety, depression, vaginal dryness, loss of libido and bone pain improvement also found.  Other studies show soy isoflavones assist bone mass retention in postmenopausal women to help prevent osteoporosis. Additionally, soy isoflavones have been shown to reduce unhealthy blood fats and enhance cardiovascular health.

Withania – a wonderful adrenal tonic to nourish the adrenal glands to assist with stress, anxiety and insomnia. Good adrenal function is associated with reduced menopausal symptoms.  Withania also helps with fatigue, low libido, poor immunity and improve memory and concentration. Withania has been traditionally used in Ayurvedic medicine to impart “long life, youthful vigor and intellectual prowess”.

Dong Quai – is another tonic herb to increase vitality. As well as being a general herb to support women’s hormonal health, it also supports healthy cardiovascular function and circulation.

Calcium – is the most important mineral to maintain bone density. Calcium rich foods and supplements are essential to assist with the prevention of osteoporosis.

Vitamin D – new research has highlighted the need for adequate vitamin D stores to prevent a range of conditions including osteoporosis. Vitamin D can be made in the body from exposure of the skin to sunlight however recent studies have shown that many people are deficient in Vitamin D despite having what was thought to be adequate sunlight exposure.

Chaste Tree– helps balance the hormones during the pre and peri-menopause phases, especially helping to reduce PMT and hormonal irritability

Black Cohosh – has been extensively scientifically studied for menopausal symptoms as well as being used for centuries by the American Indians for hormonal balance

Sage – helps reduce hot flushes and sweating as well as encouraging circulation to the head to assist with memory and concentration

Motherwort – a gentle herb to support the nervous system and a tonic for the heart. It helps reduce anxiety, worry, palpitations and promotes good sleep.

Magnesium - is also needed for healthy bones and nervous system support to aid sleep and stress.