What is Menopause?
Menopause is the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period. You can start to transition into menopause as early as your mid-30s, with most women entering menopause in their 40s or 50s.
However, women’s transition to menopause is usually gradual and involves fluctuating hormone levels and a range of symptoms for several years.
Menopause is completely a biological process and not a disease. Are you surprised? It should be a natural process of the body adapting to the ovaries producing less hormones and the adrenals taking over.
However, the hormonal shift that occurs in women during menopause that may lead to mood swings, hot flashes, insomnia and other common symptoms.
When talking about menopause with your girlfriend I am sure that you are more likely talking about all the symptoms below.
These are often :
- emotional swings
- hot flushes
- night sweats
- loss of sex drive
- vaginal dryness
- recurrent infections
- weight changes
7 steps to a better menopause
- Nutrients to support balance sugar regulation
- Adrenal support
- Phytoestrogens may reduce hot flushes, vaginal atrophy, improve sleep and can support bone health
- B12 and Folate seem to be helpful for hot flushes
- Magnesium can support many of the side effects of the menopause
- Red clover may decrease the frequency of hot flashes especially with those with severe symptoms.
Severe symptoms occur due to hormones fluctuating up and down as the body tries to balance hormones. The more gradually the woman goes through menopause, the more gentle the fluctuations the easier the transition.
Symptoms of menopause, perceptions of menopause, and age of onset vary widely from woman to woman, region to region and by ethnicity. This is probably due to differences in
- genetic factors
- reproductive history and pregnancy (for instance, on average African women have more children and hit menopause earlier than their counterparts of African descent living in the U.S., which researchers think may be due to demographic patterns of earlier and more frequent pregnancies)
- cultural factors: each culture and social group views menopause differently, which affects how women think about their own symptoms and experiences
- social factors: women have other life challenges, changes, and demands during midlife
Most of the factors that follow menopause are short, but some can be very dangerous. Let’s highlight the biggies.
- Hot flashes/night sweats
- Cardiovascular disease
- Osteoporosis; decreased bone density
- Emotional changes
To ensure a smooth menopause
- incorporate plenty of whole foods rich in vitamin C like bell peppers, citrus fruits, broccoli, teas, potatoes, and yams
- eat foods with B vitamins for the nervous system like wild rice, brown rice, quinoa, buckwheat, polenta, and green leafy vegetables
- get outdoors for recreation
- eat whole grains to bump up serotonin
- eat regular meals
- limit processed foods, added sugars, alcohol and caffeine
- incorporate omega-3 fats from algae, flax, hemp, chia, and walnuts
- address underlying factors, e.g. stress, relationship difficulties, etc.
- do regular meditation, yoga, gentle exercises
- limit caffeine and alcohol and sugary food
- eat a wholesome plate of food beginning from a healthy filling protein and healthy fat rich breakfast.
If you have peaks in energy over the course of the day or rely on coffee or packet snack foods to get you through the day, you probably have blood sugar imbalance (also called reactive hypoglycaemia). Contact me to support you with Blood Sugar Regulation here
Over 80% of the patients I see have this problem on their first visit and it has a major impact on how they feel. Blood sugar imbalance stresses your body, interfering with the balance of adrenal, thyroid and sex hormones.
It is a major contributor to tiredness, weight gain, menopausal symptoms and feeling low or irritable. In order to regulate blood sugar properly, you need regular intake of essential fats, regular high-quality protein in your meals, and a natural, varied diet not too high in starchy carbohydrates.
Refined or highly processed foods and excessive stimulants or rob your body of vitamins and minerals needed for health. Vitamins and minerals your body needs to help you sail peacefully through the menopause into what can be the most creative and liberated time of your life.
Natural Ways to Help Menopause Symptoms
- Eat Foods that Help Manage Menopause Symptoms
- Avoid Foods that Make Menopause Worse (processed food)
- Take some supplements for Menopause Relief (Contact me for the supplements)
- Reduce & Manage Stress
- Use These Essential Oils for Managing Menopause Symptoms
- Get Regular Exercise
- Get Enough Sleep
- Turn to Social Support & Relationships