Menopause
The symptoms commonly experienced during peri menopause (just before menopause), menopause, and post menopause (after menopause) are a result of the drop in oestrogen and progesterone levels and the increase in other hormone levels that occur as a woman’s body adjusts to the menopausal years.
There are a number of common symptoms that accompany menopause, such as hot flushes, dry and ageing skin, mood changes, vaginal dryness, an inability to concentrate, joint pain, alongside many other symptoms. This all sounds daunting and it is important to remember not every woman will have severe symptoms during this period of life but for those who do there are a number of ways we can prevent those symptoms from occurring, or at the very least, improve (lower) the intensity with which they occur!
The areas that can help improve our resilience to menopause include diet, exercise, stress management and the addition of medicinal herbs and nutritional supplementation. There is also the option of traditional HRT (Hormone replacement treatment) if symptoms are very debilitating and non responsive to the above measures. It is so important for a woman to find the pathway that works for her in however you see fit. The great thing is that there are many options to find what suits you best on your transition into and beyond menopause.
Diet
Each woman’s body has individual needs and responses, however, there are some common themes within the diet that can help the body to cope with the changes that are occurring. Eating whole ‘natural’ and unprocessed foods, with an emphasis on vegetables, whole grains, beans, seeds, nuts, fruits, lean low-fat proteins, and healthy fats can help alleviate symptoms, while at the same time decreasing the risk of diseases such as breast cancer and osteoporosis. Minimising saturated fats (including overall consumption of animal foods), fried foods, simple carbohydrates, alcohol, sugar, and salt is also beneficial. Soy foods help to moderate hot flashes, slow bone loss, improve the lipid profile, and blood pressure. Flaxseed is a significant source of phytoestrogens and lignans, which have oestrogen activity meaning they act a bit like oestrogen in the body and can help balance oestrogen levels which will help any symptoms that are due to a drop in oestrogen levels.
Exercise
The health benefits of regular exercise in menopause can not be underestimated and include relief from: hot flashes, decreased bone loss, improved heart function, improved circulation, reduced blood pressure, decreased blood cholesterol levels, improved ability to deal with stress, improved oxygen and nutrient utilisation in all tissues, increased self-esteem, mood, and frame of mind, and increased endurance and energy levels. With respect to hot flashes, regular exercise may reduce them, but vigorous exercise may actually exacerbate them, so keep that in mind as you explore what types of exercise work best for your body.
Stress management
It can actually be a very stressful time with the body going through so many hormonal changes. The ability to manage stress can be enhanced by meditation, yoga, breathing exercises, being out in nature, and getting regular exercise. Stress is a real driver for hormonal imbalance and this is not what you need when going through the menopause. Ironically menopause age sometimes correlates with the stress of children leaving home and women also having to look after elderly parents whilst also managing full time jobs. All of this causes immense stress on the body so it is vital to give yourself time to methods to help alleviate some of the stress.
Herbs and Supplements
There are many wonderful herbs that can help this hormonal transition in a woman’s life. Herbs such as Vitex, Black Cohosh, Wild Yam, Red Clover, Dandelion, Milk Thistle, Angelica Sinensis, Sage amongst many others can help bring great relief to your symptoms. Targeted nutrients such as B complex, Magnesium, Omega 3 oils amongst others are also great additions to your health regime. A full consultation is required for a bespoke prescription or generic tinctures and teas are available in our shop to suit your symptom profile.