Navigating Menopause Naturally
As a naturopath, I regularly support women through menopause and perimenopause. These are seasons of life that each woman experiences differently. For some, the transition is smooth, while others face a variety of physical and emotional symptoms. Menopause typically occurs between ages 45-55, with the average age being 51. Genetics play a significant role in the experience of menopause for each woman, as do lifestyle, diet, and overall health. So, here’s my take on navigating menopause naturally. I hope you find my insights interesting and helpful!
Understanding Menopause
Menopause is defined as the stage in a woman’s life when she stops ovulating and has not had a menstrual period for 12 months. Leading up to this, there’s a transition period called perimenopause, where the production of estrogen and progesterone gradually decreases. During this phase, women may experience symptoms such as irregular cycles, unpredictable flow, and missed periods. It’s essential to understand that this transition varies widely from woman to woman. I often recommend speaking to your mother or grandmother about their experiences as they can provide insight into your potential path.
Four Phases of Menopause
1. Very Early Menopause: Cycles remain regular but may show signs of change.
2. Early Menopause Transition: Cycles become irregular and vary in length.
3. Late Menopause Transition: This phase begins with cycles that are over 60 days apart.
4. Late Perimenopause: The 12 months after your final period.
Common Menopausal Symptoms
Menopause symptoms vary but can include:
• Insomnia and sleep disturbances
• Weight gain and a slower metabolism
• Mood swings, brain fog, and concentration issues
• Hot flashes and night sweats
• Low energy, fatigue, and forgetfulness
• Vaginal dryness and reduced libido
• Hair thinning, dry skin, and decreased bone density
These symptoms result from hormonal shifts, primarily the decline of estrogen. Understanding this can help you take the right steps toward managing your experience.
What Makes Menopause More Challenging?
Certain lifestyle factors can intensify menopause symptoms. These include:
High-stress levels: Stress can exacerbate hot flashes, mood swings, and sleep disturbances.
Poor liver function: The liver plays a crucial role in hormone regulation, so if it’s overburdened, menopausal symptoms may worsen.
Dietary choices: Consuming alcohol, spicy or processed foods, sugary snacks, and caffeine can trigger hot flashes and make symptoms more intense.
Natural Ways to Support Menopausal Health
1) Focus on Mental and Emotional Wellbeing
Menopause can be an emotionally challenging time. Incorporating practices like deep belly breathing, meditation, journaling, or regular walks in nature can help reduce stress.
Consider talking to a counselor who specializes in menopause to provide support through emotional ups and downs.
2) Support Your Gut and Liver Health
A healthy liver helps regulate hormones effectively. Aim for a fiber intake of around 35g per day, reduce your toxin load by using natural hygiene products, and consider intermittent fasting to support liver health.
Gut health plays a role in overall hormone health. Load up on whole foods, avoid processed foods, and consider probiotic-rich foods to support a healthy microbiome.
3) Nutrition for Menopause
A balanced diet of whole, nutrient-dense foods can help ease symptoms. Focus on foods rich in fiber, antioxidants, and essential fatty acids.
Phytoestrogenic foods may help mimic the effects of estrogen and ease symptoms. Incorporate foods like flaxseeds, tofu, edamame, and cruciferous vegetables, which can have mild estrogenic effects.
4) Exercise for Body and Mind
Physical activity helps maintain muscle mass, supports bone density, and can improve mood. Choose exercises that you enjoy and that suit your body’s changing needs. Strength training, yoga, and low-impact cardio can be particularly beneficial.
Regular exercise also boosts metabolism, helping to counteract menopause-related weight gain.
5) Herbal and Nutritional Support
Herbal remedies such as sage, black cohosh, red clover, and evening primrose oil may help reduce hot flashes and support mood stability.
Magnesium-rich foods or supplements can aid sleep and reduce muscle tension, while B vitamins support energy and mood.
Always consult a healthcare professional before introducing new herbs or supplements.
6) Consider Hormone Replacement Therapy (HRT) with Caution
Hormone Replacement Therapy (HRT) has been a popular approach for managing menopause symptoms, though it has come under scrutiny due to potential health risks. Research has evolved, and for some women under 60 experiencing severe symptoms, HRT may improve quality of life significantly.
It’s important to work closely with a healthcare provider to assess whether HRT is appropriate for you and to understand the risks and benefits.
7) Supporting Bone Health
Reduced estrogen levels can impact bone density, making it essential to prioritize bone health:
Calcium and Vitamin D: Both nutrients are crucial for maintaining bone density. Include calcium-rich foods like leafy greens and fortified plant milks, and consider a Vitamin D supplement if you aren’t getting enough from sunlight.
Weight-bearing exercises: Strength training and weight-bearing activities can help maintain bone strength.
The Importance of Self-Care During Menopause
Menopause marks a significant life shift. This is a period to focus on self-care, self-compassion, and acceptance. Carving out time for yourself, adopting nourishing routines, and finding joy in daily life can ease the emotional aspect of menopause. Simple practices like Epsom salt baths, gentle stretching, and time spent with loved ones can go a long way in supporting your well-being.
Final Thoughts
If you would like support in navigating menopause naturally, reach out! Menopause does not have to be horrible experience. With the right support, you can find balance during this transition. Book in or give me a call! I am here to help.
AUTHOR: TALITHA
I specialise in mental health (depression, stress, and anxiety), gut health (IBS), and women's health (preconception, fertility). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
