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Navigating Menopause: What to Expect and How to Manage

Menopause is a natural and significant phase in a woman’s life, marking the end of her reproductive years. It is defined as the point when a woman has gone 12 consecutive months without a menstrual period. From 12 months and one day onward, she has officially entered into the life phase of menopause.

When Does Menopause Occur?
The average age for entering menopause is 51, though it can vary, with some women not graduating to this phase until 56. If a woman under 40 has not had a period for 12 months, this warrants closer examination, as it may indicate Primary Ovarian Insufficiency (POI), also known as premature ovarian failure. This condition is not the primary focus of this blog.

The years before menopause are called perimenopause, and are actually associated with far more symptoms than menopause in most women. Perimenopause (also called menopause transition) can begin as early as our mid- late 30’s and can go through to as late as aged 59.

Factors such as genetics, health conditions, and lifestyle can all  influence the timing and how well a woman moves through this transition. 

What Changes Happen During Perimenopause?
Perimenopause isn’t marked by a specific day or month; it’s a gradual process. Women transition through this phase in various stages. This diagram courtesy of The Centre for Menstrual Cycle and Ovulation Research (CEMCOR) illustrates these stages and we’ll step through what corresponding symptoms can occur with each phase.

"Very early” perimenopause it is normal to experience changes in menstrual flow (generally heavier and more flooding), fertility, sleep patterns, cramps, and feeling an underlying low level of anxiety while still having regular cycles.

Early” perimenopause, changes in the cycle length now occurs, generally being shorter in duration (periods become closer) with heavier flow and flooding. These symptoms occur in the main because more follicles are being stimulated each cycle, and as a result, oestrogen levels become higher and unpredictable and ovulation, if it does occur (this too becomes more unpredictable), produces lower-than-normal progesterone levels. Moving into “late” perimenopause with missed periods, moving up to 60 days without a period.

By its very nature, perimenopause is a decade (+/- a few years depending on the woman) of unpredictability, but, there are many diet and lifestyle changes that can be made to support these symptoms.

Menopause - the life stage of more stable yet low levels of oestrogen
Menopause brings about several physiological changes as the body adjusts to the now consistently lower hormone levels. Here are some of the main changes that be experienced:

  • Changes in Sex Drive and Vaginal Dryness: Decreased oestrogen levels can lead to reduced libido and vaginal dryness, which can affect sexual comfort desire and being more prone to UTIs
  • No More Periods or Pregnancy: Menopause marks the end of menstrual cycles and the natural ability to conceive.
  • Higher Risk of Bone Loss (Osteoporosis) and Heart Disease: Lower oestrogen levels can increase the risk of osteoporosis and cardiovascular issues.
  • Body shape change - menopause results in a redistribution of adipose tissue. In pre-menopausal women, oestrogens are responsible for the accumulation of subcutaneous adipose tissue deposition in the gluteal and femoral regions (bum and around the hips). This gynoid subcutaneous distribution has been linked to positive cardiometabolic effects such as decreased insulin resistance. Menopausal low levels of oestrogen leads to a change in body composition that is characterised by an android fat distribution, with adipose tissue accumulating mostly in the abdominal area, and an increase in total visceral adipose tissue - which is a far more inflammatory type of adipose tissue. 

Managing Perimenopause & Menopause Symptoms
Every woman’s experience through this transition is unique, and as such symptoms can vary widely. Here are some tips to ensure the foundations of her health are in place; which in turn sets the transitional journey to be navigated with more stability and ease:

  • Stay Active: Regular weight bearing exercise(3-4 x week) builds lean muscle which stimulates metabolism and can help maintain bone density, improve mood, and reduce hot flushes.
  • Healthy Diet: Eating a balanced diet rich in calcium and vitamin D can support bone health. Omega-3 fatty acids and antioxidants can also be beneficial.
  • Stress Management: Practices such as yoga, meditation, and deep breathing can help manage stress and improve overall well-being.
  • A few targeted nutraceuticals that can help with the following specific symptoms.

Glycine
This reduces oxidative stress and inflammation, acts as a satiety neurotransmitter and when taken (3g) at bedtime aids transition into NREM sleep.

V-Hydrate
This soothing vaginal suppository offers relief and hydration for vaginal tissues, with plant-based hyaluronic acid, aloe leaf juice and Vitamin E.
Cranberry Pomegranate Synbiotic
This advanced Cranberry Pomegranate Synbiotic formula is a marvel for supporting UTI care.
Equol
Derived from fermented soy, acting as phytoestrogen activating ER-Bèta can support the loss of natural oestrogen loss.

 

Consult with your healthcare practitioner
It’s important to discuss any concerns or severe symptoms with your healthcare practitioner. They can offer personalised advice, treatment options and supplementation.

Are there any dietary changes that help with menopause symptoms?

  • Calcium-Rich Foods: As oestrogen levels drop, the risk of osteoporosis increases. Incorporate calcium-rich foods like dairy products (milk, yoghurt, cheese), leafy green vegetables, nuts and seeds  & oily fish - especially sardines to support bone health.
  • Vitamin D: This vitamin in its active form  is crucial for dietary calcium absorption. Spend some time in the sunlight and include foods like fatty fish (salmon, mackerel), and egg yolks in your diet. Supplements include Calcifediol - The world's first-ever fast-acting, highly absorbed and vegan Vitamin D3 supplement and Beam & Balance which offers 4,000IU of vitamin D3 balanced perfectly with 100 ug of K2 per 3 sprays.
  • Phytoestrogens: Include fermented/organic soy(tofu, tempeh), flaxseeds & legumes containing plant oestrogens that bind weakly to oestrogen receptors that may help to stabilise fluctuating oestrogen and hot flushes. 
  • Omega-3 Fatty Acids: Found in fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts, omega-3s can help reduce inflammation and may improve mood and cognitive function.
  • Fruits and Vegetables: A diet high in fruits and vegetables provides essential vitamins &  minerals, acting as important cofactors in 1000’s of enzymatic reactions  that support overall health. Also rich in fibre and phytochemicals these micronutrients  can help manage weight, improve microbiome diversity thereby  reducing  the risk of chronic disease.
  • Whole Grains: Foods like oats, quinoa, brown & red  rice, spelt, barley, rye are rich in fibre, which can help with satiety, microbiome diversity and maintaining a healthy weight.

Foods to Limit

  • Caffeine and Alcohol: These can trigger hot flashes and disrupt sleep. Try to limit your intake of coffee, tea, and alcoholic beverages.
  • Sugary and Processed Foods: These can lead to weight gain and increase the risk of heart disease. Focus on whole, unprocessed foods instead.

Embracing the Journey

Menopause is a natural part of ageing, and with the right support and information, women can navigate this transition with confidence and grace. Remember, every woman’s journey is unique, and it’s essential to find what works best for you. Always consult with your healthcare practitioner to address any concerns or questions you may have.

VIDEO: The Roadmap Series I: Mapping the Perimenopausal Metabolic Switch

 

At Amrita Nutrition it is our mission to grow the positive impact of natural healthcare. As a company run by practitioners for practitioners our in house advisors and educators are on hand to help. For more information please call our team on 0114 700 5676 or email info@amritanutrition.co.uk.