Embracing Menopause
In the past, menopause has seemingly been a taboo discussion topic but there is a sense that this is slowly changing. As women recognise menopause as a stage of life like any other, discussion on the topic is slowly becoming more acceptable.
We women can change the perception of menopause. When older women feel comfortable to discuss their experience, younger women beginning or going through perimenopause and reaching menopause can feel at ease to talk about their experience as well. By framing menopause as a natural part of life we can support each other and help the younger generations embrace, and not dread, their future.
Perimenopause and menopause are natural stages like childhood and puberty, and seeing them as such, helps acceptance, understanding and management of symptoms.
Menopause
Menopause is defined as the stage when menstruation has ceased for 12 months or longer. Perimenopause is seen as the transition stage before menopause and can last for 4 -10 years depending on the individual. The average age of perimenopause is 47.5 years however this can vary dramatically.
It can be a confusing time for women even deciding if they are in perimenopause so we have included a list of symptoms to look out for. These will differ greatly depending on a woman’s history and overall health so it could be beneficial to seek the advice of a naturopath and/or hormone specialist if unsure.
Every woman will experience and navigate perimenopause, menopause and post menopause in their own way. It is up to each individual to decide the best path for their own well-being. Managing perimenopause and menopause naturally is most certainly possible and achievable.
Perimenopause symptoms
The symptoms you MAY experience to indicate you are in perimenopause are as follows:
Menstrual cycle:
Irregular, longer or shorter periods
Missed periods
Heavier or lighter flow
Emotional Symptoms:
Anxiety
Quick to cry
Feeling emotionally numb
Feeling more emotional
Increased stress
Flat mood or depression
Low self-esteem or loss of confidence
Brain/Cognitive Symptoms:
Difficulty concentrating/brain fog
Low mental energy or lack of motivation
Memory problems
Physical Symptoms:
Breast tenderness or swelling
Dry, brittle or weak nails
Headaches or migraines
Heart palpitations
Hot flushes
Tinnitus/ringing in the ears
Fatigue/tiredness
Skin symptoms:
27.Acne
29.Dry or itchy skin
Oral Symptoms:
31. Changes to sense of taste and smell
32. Dry mouth
34. Sensitive teeth
Gut Health Symptoms:
35. Acid reflux/heartburn
36. Bloating
37. Constipation
38. Diarrhoea
39. Excess gas
Sleep Symptoms:
40. Night sweats
41. Poor sleep/disturbed sleep
42. Restless legs
Sexual & Urinary Tract Symptoms:
43. Pain or discomfort during sex
44. Reduced sex drive
45. Urinary / bladder infections
46. Vaginal dryness, pain or itching
47. Vaginal infections
Body Shape Changes:
48. Changes to body shape / body composition (eg, muscle to fat ratio)
49. Weight gain
Natural Management of Peri & Menopausal Symptoms
1. Lifestyle choices like eating a nutritious, whole foods diet and limiting processed food can go a long way to support this life change.
2. Some research has suggested that incorporating phytoestrogens in the diet can serve as a natural alternative to hormone replacement therapy. Foods that contain phytoestrogens include flaxseeds, barley and tofu.
3. Limiting caffeine and alcohol can play a big role in reducing hot flushes and being prepared with a hand-held fan or face mist can give women a sense of having more control when a hot flush hits.
4. Getting enough sleep can be tricky so getting into a consistent routine by going to bed at the same time each night and waking the same time each day, will help. Sleeping with a light sheet and room ventilation can assist with night sweats. Having techniques for night waking can be of benefit. This could include a magnesium spray next to the bed to apply to lower back, behind the knees or under feet as well as a lavender oil roll-on to apply to temples to encourage relaxation when trying to get back to sleep.
5. Regular exercise can be of huge benefit as activity releases endorphins or ‘happy hormones’ as well as keeping body weight in check. Beach walking or barefoot outdoor walking will have the added benefit of grounding which allows the electric charge from the earth to be absorbed into the body. Pilates, weight training, swimming etc are all beneficial and activities like tennis or dancing make exercise feel fun. Smiling and laughing will lift the happy hormones too.
6. Relaxation techniques like praying, meditation, visualisation and mindfulness can help relieve symptoms and promote feelings of gratitude.
7. Using supplements like Mexican Wild Yam Cream will support progesterone function which in turn helps balance other hormones. Other supplements like red clover, st johns wort, maca and adaptogenic herbs like ashwaganda, holy basil and evening primrose oil can also balance hormones.
8. Social interactions and fun with friends is also of great benefit. Talking through symptoms can help, especially when your friends are going through the same experience. Deep discussion or light chat, talking with friends is an often overlooked pastime that benefits everyone involved and really, laughter can often be the best kind of medicine!
References:
Dr Elisabeth Rosen (23 May 2022), What Age Will I Reach Menopause? A Doctor’s Guide https://www.livi.co.uk/your-health/what-age-will-i-reach-menopause-a-doctors-guide/ Livi.
Dr Josh Axe (4 June 2024), Best Menopause Supplements & Diet to Relieve Symptoms