Tag: <span>menopause</span>

5 ways to manage the menopause without HRT

May 12, 2022September 6, 2022Talya Stone

The well-documented Hormonal Replacement Therapy (HRT) shortage has given many women reason to worry as this essential treatment helps to alleviate menopause symptoms such as hot flushes, low mood, anxiety and insomnia.

Whether you’re struggling with the perimenopause or menopause, we’re sharing five important ways to cope courtesy of Vitaminology – a health tech company reinventing how consumers discover and shop for vitamins helping them discover and compare the best supplements for them.

5 ways to cope and manage menopause without HRT

Adopting a healthy diet and lifestyle coupled with nutritional supplements or botanical therapies offer natural, yet effective strategies to help manage symptoms for many peri-menopausal or menopausal women.

Eat a whole foods, balanced diet

… to help balance hormones. Avoid refined carbohydrates, sugars, processed foods and saturated fats. Opt for a wide variety of brightly coloured vegetables and fruits, whole grains, nuts and seeds, good quality lean protein and healthy fats. Remember that spicy foods as well as alcohol and caffeine are triggers for hot flushes and night sweats. Eating oily fish 2-3 times a week (think SMASH – salmon, mackerel, anchovies and herring and sardines) will also help to support hormone balance.

Exercising regularly

…has so many benefits including our ability to cope with the menopause. It supports a healthy weight, cardiovascular function, improved sleep and the ability to cope with stress. Regular exercise doesn’t have to mean hours in the gym (although weight-bearing exercise is known to be extremely beneficial for bone growth and repair, reducing the risk of osteoporosis) so find something that fits into your lifestyle such as a yoga class or a long walk every day.

Keep stress at bay

…and promote calm using self-help techniques such as deep breathing, gentle exercise (ie, walking, Pilates, Yoga, Tai chi), meditation or journaling. Complementary therapies such as acupuncture may also be beneficial when coping with the menopause. A calmer mind will help to achieve a calmer body.

Sleep well

When we sleep our body uses this time to rejuvenate, so good quality sleep is vital when battling menopause symptoms. Try good sleep hygiene techniques such as switching off devices an hour before bedtime, reading or listening to music before going to sleep, taking a hot Epsom salt bath (contains magnesium to help relax the muscles and mind) to help get a good night’s rest. It is super beneficial to go to bed and wake up at the same time each day, and sleep for 7-8 hours.

Consider supplementation

Sometimes in life, we need a little extra help – and this is no different when it comes to our health and wellbeing. There are number food supplements that can help with the perimenopause and menopause including multivitamins specifically formulated. In addition to these, a Vitamin B Complex will help to support energy, mood and brain function or try Vitamin E to relieve hot flushes and vaginal dryness.

Summary

Whether you are considering HRT or trying to find a suitable alternative, always discuss first with your GP who can advise you of the benefits and risks in your individual case. Consult with a registered Nutritional Therapist who can support you through the menopause with advice on diet, lifestyle and supplementation.

Food supplements should not be used as a substitute for a balanced diet or healthy lifestyle.

References:

Cagnacci A, Venier M. The Controversial History of Hormone Replacement Therapy. Medicina (Kaunas). 2019;55(9):602. Published 2019 Sep 18. doi:10.3390/medicina55090602
Chen MN, Lin CC, Liu CF. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric. 2015;18(2):260-269. doi:10.3109/13697137.2014.966241
Dunneram Y, Greenwood DC, Cade JE. Diet, menopause and the risk of ovarian, endometrial and breast cancer. Proc Nutr Soc. 2019;78(3):438-448. doi:10.1017/S0029665118002884
Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas). 2019;55(10):668. Published 2019 Oct 1. doi:10.3390/medicina55100668
Hill DA, Crider M, Hill SR. Hormone Therapy and Other Treatments for Symptoms of Menopause. Am Fam Physician. 2016;94(11):884-889.
Johnson A, Roberts L, Elkins G. Complementary and Alternative Medicine for Menopause. J Evid Based Integr Med. 2019;24:2515690X19829380. doi:10.1177/2515690X19829380
Joseph E. Pizzorno, Michael T. Murray, Herb Joiner-Bey, 53 – Menopause, Editor(s): Joseph E. Pizzorno, Michael T. Murray, Herb Joiner-Bey, The Clinician’s Handbook of Natural Medicine (Third Edition), Churchill Livingstone, 2016, Pages 624-647,ISBN 9780702055140.
Ko SH, Kim HS. Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women. Nutrients. 2020;12(1):202. Published 2020 Jan 13. doi:10.3390/nu12010202
Larmo PS, Yang B, Hyssälä J, Kallio HP, Erkkola R. Effects of sea buckthorn oil intake on vaginal atrophy in postmenopausal women: a randomized, double-blind, placebo-controlled study. Maturitas. 2014;79(3):316-321. doi:10.1016/j.maturitas.2014.07.010
Lobo RA, Pickar JH, Stevenson JC, Mack WJ, Hodis HN. Back to the future: Hormone replacement therapy as part of a prevention strategy for women at the onset of menopause. Atherosclerosis. 2016;254:282-290. doi:10.1016/j.atherosclerosis.2016.10.005
Rizzoli R, Bischoff-Ferrari H, Dawson-Hughes B, Weaver C. Nutrition and bone health in women after the menopause. Womens Health (Lond). 2014;10(6):599-608. doi:10.2217/whe.14.40

photos by wayhomestudio, valeria_aksakova, wirestock

How to ease into perimenopause: Tips and advice for a happier adjustment

March 17, 2022September 6, 2022Katie Porter

Perimenopause is a time of change. Each woman’s journey will differ, but it can be an uncomfortable and confusing time for most women. Luckily, there are many ways to feel better during perimenopause. You can try hormone replacement therapy or natural supplements to relieve your symptoms.

You could also try meditation, yoga, or acupuncture to make yourself feel more balanced. Here we will discuss how you can ease into perimenopause to reduce the effects.

Stop smoking

One thing you can do to help ease into perimenopause is to stop smoking. Smoking causes several health-related problems, but it also contributes to menopause symptoms. Quitting is easier said than done, but you might be able to make it happen with patience. You can try nicotine patches to help you stop, visit a Vape store for nicotine-free vape liquids to substitute for smoking or chew on gum to ease your cravings during the early weeks of quitting

Reduce or eliminate alcohol intake

Many women find themselves drinking more during perimenopause. This can lead to many problems. When you drink alcohol while going through perimenopause, the effects are even stronger and more pronounced.

Avoid drinking alcohol as much as possible during this time in your life. If you do drink, try to keep it limited to only one or two drinks a night and for every drink of alcohol, have at least one glass of water to stay hydrated!

Maintain a healthy weight

A common symptom of perimenopause is weight gain. Hormones fluctuate during this time, making it tougher to control your appetite and maintain weight.

The first step to easing into perimenopause is maintaining a healthy weight. Eating a balanced diet and incorporating physical activity can help with this. You might also try eating more fibre or drinking more water to curb your appetite.

Additionally, you should get plenty of sleep so that your body has time to recover and regenerate hormones. Sleep deprivation can lead to decreased energy levels and increased levels of stress hormones like cortisol. Finally, if you suffer from night sweats, wear loose-fitting clothing, so you aren’t uncomfortable while sleeping.

Add calcium to your diet

Perimenopause can make you feel tired and irritable. You might notice mood swings or other symptoms like hot flashes and vaginal dryness. One way to ease into perimenopause is by taking calcium supplements. Calcium supplements are often recommended during perimenopause because they can help reduce the severity of symptoms. They are also helpful for protecting bones in the long term, which may be an issue during this time since perimenopausal women are at risk for osteoporosis. Plus, calcium supplements have reduced PMS symptoms like cramping, bloating, and mood swings.

Try natural remedies

There are several ways to ease into perimenopause. One way is to try natural remedies. These remedies are usually herbal and can be purchased in-store or online. Some common natural remedies include soy, vitamins, minerals, herbs, and essential oils. All of these items have different benefits for perimenopausal symptoms. For example, soy may reduce hot flashes or vaginal dryness, whereas minerals could help with mood swings or headaches.

Are you going through the perimenopause? Share your experience with us by commenting below or join our community on Instagram.

Hormones in your 40s: Here’s what you need to know

October 18, 2021May 12, 2022Talya Stone

Hormones – something most of us pretty much take for granted until they start to wreck havoc in our lives. Truth is, my struggle with hormones began much earlier than most when I had to have my thryoid removed due to precancerous cells in my thirties, and then again after the birth of my daughter. Having been on the receiving side of plenty of grief with my hormones, I am hugely respectful of them, and know just how important it is to understand them if we want to feel okay within ourselves. But what about hormones in your 40s? Well, that is a whole other chapter, right my friends?

During my thirties when I felt so bad I felt that I was actually going mad, it was The Marion Gluck Clinic that came to the resuce. They righted the wrong that nobody else seemed to be able to understand, and for that I am every thankful. That’s why this World Menopause Day, I really wanted to work together with them – as a world-leader specialising in hormone balancing therapy using bioidentical hormones – to produce this quick guide to hormones in your 40s.

It is both a privilege and honour that we have Dr Marion Gluck – Hormone and Women’s Health Specialist and Founder of The Marion Gluck Clinic – herself to share her incredible knowledge on the subject of hormones in your 40s.

Can you explain what exactly happens to women’s hormones their 40s?

From around the age of 40 ovaries will slowly lose their function and the effects of hormonal change starts to become evident as the body makes the natural transition to menopause. This phase is called the perimenopause, and the reproductive hormones, most significantly estrogen and progesterone, start to decrease.

When women are perimenopausal it is likely they will notice symptoms but will still have their period. During this time, hormones will start to fluctuate on a big scale. There could be some months when ovulation occurs and then there could be some when it doesn’t. It’s a time of extremes and as a result, can cause dramatic mood swings and extreme symptoms. It can be a very difficult time for women because they often don’t understand what’s going on and just don’t feel themselves.

The ‘normal’ age for perimenopause varies. Most will become aware of the transition when they reach their mid to late forties, but some women can begin to experience symptoms of perimenopause as early as the age of 35. Often the timing of this phase is similar to the time when a woman’s mother went through the same transition. That being said, the length of time and severity of menopause-related symptoms for any individual woman cannot be predicted, and every menopause is unique. Genetic and environmental factors are an important factor in determining when a woman may enter the menopause.

What sort of knock-on effects do these changes have in relation to our bodies and minds?

Although some women will sail through perimenopause, many will experience symptoms ranging from mild to severe. Those who experience severe symptoms often find it impacts on quality of life. Signs of perimenopause are many and varied. Symptoms can include:

Irregular periods
Periods that are heavier or lighter than usual
Low libido
Mood swings
Anxiety
PMS
Fatigue
Hot flushes
Insomnia
Weight gain
Anger and irritability
Heart palpitations
Vaginal dryness
Memory loss
Night sweats
Dysfunctional uterine bleeding
Anaemia
Bloating
Fluid retention
Breast tenderness
Aches and painful joints
Frequent headaches
Urinary incontinence
Dry skin

a) Sleep problems

A good night’s sleep is the best treat your body can ask for, especially when perimenopausal or menopausal. Good sleep helps to balance blood sugar, reduces the risk of heart disease, helps maintain a healthy weight, reduces inflammation, boosts the immune system, increases energy and concentration, and reduces anxiety. There are several factors that can affect sleep such as stress, hormonal changes, diet, and inflammation to name a few. For better sleep try the following:

– Regular moderate exercise is an excellent way to support good sleep.

– Try limiting your alcohol intake, particularly in the evenings. Too much alcohol can have a detrimental effect on sleep quality as it reduces REM sleep (the restorative part of the sleep cycle) and can interrupt the circadian rhythm, a study has shown.

– Avoid foods containing a substance called tyramine, particularly in the evening, as this causes the release of norepinephrine, a brain stimulant. Foods with high content of tyramine include aged cheeses, red wine, some beers, cured meats, and smoked fish.

– If you are experiencing or have experienced prolonged periods of stress in the past, it may be recommended to get your daily cortisol pattern checked (a qualified medical professional or naturopath can help you with that). A disrupted cortisol pattern can affect your energy levels as well as sleep. If this is the case, a class of herbs known as adaptogens can be of great help.

– Getting your daily boost of sunshine is the way forward to better sleep. This is because we need sunlight to keep our circadian rhythm going, which tells our bodies when it is time to sleep and to be awake. Sunlight also plays a role in Vitamin D production, which is essential for so many aspects of our health.

b) Spots

The skin contains estrogen receptors, as well as receptors for progesterone and testosterone. Therefore, deficiencies of these three hormones contribute to skin aging, in both men and women and results in the skin becomes more prone to sun damage, pimples and rashes, and can be easily irritated.

Acne, which is usually a curse of adolescence (teenage acne) can also occur for the first time later in life (adult onset acne). All acne is hormone related but when we talk about ‘hormonal acne’ we typically refer to adult female acne.

Hormonal acne tends to affect more the lower part of the face and adult female acne can present with cyclical outbreaks and is usually more resistant to the standard treatments. Adult female acne can be caused by different hormonal imbalances such as raised male androgens or an imbalance

When experiencing female acne it is recommended that the woman complete hormone profiling to help determine which hormones require rebalancing. A bespoke treatment plan can then be actioned to target their needs. Prescription hormone face creams can also be used to improve female acne. Unlike commercially available skincare products, prescription creams are formulated to cater to the individual, addressing specific concerns.

c) Brain drain/Lethargy

Many women describe experiencing ‘brain fog’ during perimenopause and menopause and think that symptoms such as forgetfulness and increased anxiety are signs of them getting old or ‘going mad’. However, many of these symptoms can be attributed to the hormonal changes that take place during menopause.

Research has shown that certain lifestyle modifications can have a positive impact on cognitive function during menopause. A recent study found that cognitive training, for example, doing puzzles or learning a new skill, improved people’s memory. Practising mindfulness and doing exercises, such as yoga and Tai Chi have also proved to be effective for improving cognitive function, partly through their stress-reducing qualities.

A balanced diet, low in sugar, caffeine and alcohol, is also recommended. Studies have shown that the Mediterranean diet, full of ‘good fats’ and fresh produce, is particularly beneficial for cognitive function.

Sleep is also vital as it removes toxins from the brain and quality, deep sleep enables memory consolidation and information processing from the day. Limiting screen time at night is essential as the blue light emitted from devices causes decreased levels of melatonin, the sleep hormone.

What other options are out there for balancing hormones in your 40s?

If you’d rather not take hormone replacement therapy, then there are some natural alternatives you can try. One suggestion is Agnus Castus which is said to break down excessive hormones and rebalance them. The other widely known remedy is Evening Primrose oil which many people swear helps relieve menopausal and perimenopausal symptoms.

What are some signs you should not ignore when it comes to hormonal imbalance?

An optimal balance of hormones is vital to overall wellbeing including brain function, cardiovascular health, bones, vaginal and urethral health. We use bioidentical hormone replacement therapy (BHRT), an alternative to HRT, to replenish these hormones to your optimal levels in order to maintain health, energy, mood and brain function. Any symptoms that affect quality of life, or brain or body function, should be checked by a professional.

When should women seek professional help?

As women move through each phase of perimenopause and menopause, hormone levels can fluctuate significantly causing hormonal imbalance. These vital hormones, estrogen, progesterone and testosterone remain important for bones, vaginal and urethral health, skin, brain function and cardiovascular health. It is therefore important to effectively balance and replenish these hormones in order to maintain health, energy, mood and brain function.

Menopause may be something all women go through, but that doesn’t mean there is a ‘one size fits all’ treatment path. Every woman is unique, and their symptoms will be unique too. Women should seek help if their symptoms are having a detrimental impact on their life, and they feel unable to achieve tasks that before were commonplace. By looking at the whole picture, including lifestyle factors, nutrition and family medical history with a professional, a tailored treatment plan can be produced.

Have you experienced any of the above knock on effects of hormones in your 40s? Do leave a comment below and share your experiences and join our community on Instagram here where we’ll be keeping the conversation going.

About The Marion Gluck Clinic

The Marion Gluck Clinic is the UK’s leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues. Headed up by Dr. Marion Gluck herself, the clinic uses her method of bioidentical hormonal treatment to rebalance hormones to improve wellbeing, quality of life and to slow down ageing.

Hair photo created by lookstudio, clock vector created by freepik, woman photo created by karlyukav, Hand photo created by 8photo

Will the menopause ruin your life? Here’s what you need to know

September 21, 2021May 12, 2022Talya Stone

The menopause is big news at the moment, thanks to Davina’s candid account of her menopause experience over on Channel 4 a few months back. For those of us hitting our 40s, you might already wondering if the menopause will ruin your life.

It’s a harsh reality that the menopause descending on us one day becomes pretty much avoidable. No longer will we be laughing at women being attached to their wide open freezers trying to surpress the cruelty of hot flashes because one day – probably sooner than we think – those women will be us.

The truth is, I am actually completely bricking it at the prospect of the menopause wrecking my life. I am scared of being a foggy, dried up, manica whose life seems to be swung into complete calamity thanks to the change in hormones. I’m just not ready to go there yet, and I am beyond frightened.

And I am frightened because everyone’s experience seems to be so different! Some women I have spoken to seem to have breezed through it without so much as batting an eyelash. Others on the other hand have pretty much been falling apart at the seams. I hope and pray I will not be the latter, but knowing my luck with hormones I’m banking on becoming a wailing banshee, who can not sleep or basically function, drenched in menopause induced sweat. Please God don’t let it be so.

So will the menopause ruin your life? I’ve asked Teresa Townsend, Menopause and Mental Fitness Coach, to join forces with us in this little explainer – or should I say – spoiler about the menopause.

Menopause: The basics

Every woman will go through a menopause stage (unless her ovaries were surgically removed before puberty), some with little to no symptoms, and some with many.

Perimenopause can last upwards of 10 years. Hot flashes and night sweats on average last about seven and a half years and they can last upwards of 14 years. It’s variable and, of course, depends on factors like genetics and health.

It’s often misunderstood – even by healthcare professionals

Since perimenopause arrives at a time of life when many different events are at play – and because symptoms are so numerous – it can be misdiagnosed by GPs and other healthcare professionals. Often women “report suddenly getting panic attacks from nowhere”, are often thought to be depressed or suffering heart problems, when really it is their fluctuating hormones that are responsible. Another thing a lot of women are told is that it isn’t the menopause because they’re still having periods, again just misunderstanding what menopause actually is. Some women are put on anxiety medication instead of HRT and this is why this petition below is so important.

In the UK #MakeMenopauseMatter campaign is aiming for 150,000 signatures on a petition to parliament demanding mandatory menopause training for all GPs, and menopause policies in every workplace.

Only in September 2020 was the subject of Menopause added to the UK school curriculum.

During menopause, approximately 85% report experiencing symptoms of varying type and severity.

Premature menopause can happen in early teens or 20s – about one in 1000 women reach menopause before the age of 30.

Challenges at work

In a recent Chartered Institute of Personnel Development survey in the U.K. found that 59% of women experiencing menopausal symptoms said that it had a negative impact on their work and difficult to cope with their tasks. Another study of nearly 900 professional women found that lowered confidence, poor concentration and poor memory associated with menopause symptoms caused significant difficulties at work.

Your “bad” cholesterol may go up

Turns out estrogen does a lot more than help regulate our periods: It keeps LDL cholesterol (the bad kind) low and HDL cholesterol (the good kind) high. So, as estrogen decreases during menopause, LDL tends to rise and HDL stays the same. The good news, that if you lead a healthy lifestyle as you approach menopause you can prevent these fluctuations. What’s more, making sure you get plenty of exercise and that you’re eating a heart-healthy diet are two lifestyle changes that can go a long way toward countering these cholesterol changes during menopause.

If you’ve always been an extrovert, you may be surprised when you suddenly feel like spending more time alone. “Menopause is an introspective period, which means you might experience an emotional shift that could affect your social life,” says Holly Lucille, ND, a naturopathic doctor in Los Angeles. “Don’t just jump to the assumption that you’re depressed. This newfound introspection should be honored.” At long last, this is often a time in a woman’s life when she starts to put herself first. “Prior to menopause, women are more likely to make sure that their kids, partner, parents, co-workers—you name it—get what they need, and only then does she take care of herself,” says Barb Dehn, RN, a nurse practitioner in Mountain View, Calif., and author of The Hot Guide to Cool Sexy Menopause. “During menopause, many women start prioritizing themselves and start thinking about what they want to do.”

The emotional symptoms can sometimes be worse than the physical symptoms

The emotions can be really horrible and take you by surprise! A lot of women find they get angry, irritable, short-tempered and apathetic. Be aware, for some women, the emotional side of it can be worse than the physical symptoms that you’re experiencing.

The following menopausal symptoms are not as common, but are also usually caused by the same hormonal shifts:

Forgetfulness, confusion, loss of focus, and difficulty concentrating: Decrease of estrogen and progesterone can provoke cortisol levels into becoming erratic, resulting in ‘brain fog’ and slower cognitive skill function.
Bloating: During perimenopause and early menopause, flagging hormones can create bloating. This often disappears when levels permanently stabilize.
Sleep problems: Dwindling hormones can trigger sleep disturbances such as interrupted rest, insomnia, waking up too early, or sleeping too long.
Burning tongue: This condition, simulates a fiery sensation in the mouth and tongue in about 40% of menopausal women. It can create a metallic taste, dryness, soreness, and tingling and is believed to be activated by a drop in estrogen.
Urinary and fecal incontinence or frequent urination: Significant changes to pelvic muscles damaged or weakened during childbirth, or waning estrogen can prompt more bathroom visits.
Thinning or loss of hair and brittle nails: Increase in androgens (male hormones) spur shrinkage in hair follicles. Bald patches, thinning, and undesirable ‘peach fuzz’ may develop, along with dry, brittle cracked nails.
Digestive problems: Constipation, indigestion, and gas can be attributed to cortisol levels affected by hormone reduction.
Headaches or migraines: If women experienced headaches before and during menstruation, this may continue throughout perimenopause and menopause. These often decrease or completely disappear after menopause.
Weight gain: Estrogen loss prompts fat redistribution to the abdomen, buttocks, thighs, and hips, resulting in that dreaded ‘middle age spread’.
Dizziness: Hormone fluctuations can disrupt efficient body and organ function, including the inner ear’s ability to provide balance, accounting for menopausal dizzy spells.
Increase in allergies: Ebbing hormones during menopause can accelerate histamine production, introducing new allergies or magnifying old ones.
Itchy skin, rash: Lubrication lost through lowered estrogen can spread throughout the body, contributing to dry skin, chafing from fabrics, and unpleasant reactions to soap and perfumes.
Breast sensitivity and pain (mastalgia): Hormonal spikes cause fluid buildup in the breasts, resulting in tenderness, swelling, and
Arthritis, joint, bone, and muscle aches: Estrogen minimizes inflammation. Loss of it intensifies aches, pains, stiffness, and
Irregular heartbeat and palpitations: Precipitated by hot flashes, these frightening sensations cause many women concern that they may be getting heart disease. Usually, this is not the case
Electric shocks: Often, these precursors to hot flashes radiate from areas on the head or extremities. It is theorized that these mild to severe jolts of pain can be ascribed to hormonal imbalances affecting the hypothalamus, or to neurons misfiring in the nervous system. Medical intervention is often necessary.
Change in body odour: Urinary or fecal odors arising from incontinence, pungent perspiration scents from hot flashes and night sweats, hormonal fluctuations affecting the thyroid’s impact on vaginal PH, producing a ‘fishy’ odor which can cause noticeable, unpleasant smells.
Tingling sensation throughout the body (paresthesia): Sensations like prickling, stinging, ‘pins and needles’, ‘crawling’ feelings, or numbness are experienced and are linked to the lubrication lost through estrogen drop.
Voice changes: As estrogen and progesterone diminish and testosterone rises, hoarseness, lowered pitch, and vocal fatigue after speaking too long are often overlooked menopausal symptoms.

Hormonal changes during menopause can contribute to several serious conditions in women, including:

Diabetes: Uncontrolled diabetes can be life-threatening. Estrogen and progesterone dictate your cells’ insulin behavior. Disrupted hormonal balances weaken that message, leading to blood sugar level chaos, and then diabetes. Complications such as heart attack and stroke may follow.
High cholesterol: Waning estrogen boosts harmful LDL cholesterol and decreases good HDL cholesterol, inviting a fatty buildup in the arteries. This can lead to stroke and heart attack.
High blood pressure (hypertension): Plummeting hormones weaken the body’s resistance to several dangerous health risks, including those of salt and the rapid rise of a woman’s body mass index (BMI).
Irregular heartbeat (arterial fibrillation): Moderate symptoms include fatigue, dizziness, weakness, and shortness of breath. More severe cases can develop into blockages which can trigger stroke, heart disease, and even death.
Osteoporosis: Bones become thinner, fragile, and more brittle from lack of estrogen and can lead to fractures and breakage.

Will the menopause ruin your life?

For some women the symptoms can be debilitating. It’s more challenging because it’s not a disease or illness as such but comes with so many symptoms that make you feel ill.

If you’re having hot flashes – it’s highly likely you’re worried it may happen in an important or when you’re out with family.

If you’re not sleeping well – it’s highly likely you’re going to feel tired, be more snappy and not performing at your best – then relationships/health/performance are all affected.

Constant headaches or feeling emotional – it’s highly likely you feel on the edge and more anxious – again adding a strain on health etc.

The combination of anxiety, sleep issues and hot flashes is going to be pushing you even harder.

Some people have a few symptoms, some people have lots and it can vary day to day. So knowing how to manage your emotions, self-care, slowing down, time management and having lots of support all will aid to making this time easier.

With all that said however, the menopause can actually be a great opportunity for women to look at their life differently.

Chances are you’ve not put herself first – you’ve been saying yes, when you should be saying no – you think you can do it all but you can’t. Looking after your own needs is not selfish – you’ve been rushing around and now it’s time to put yourself first and this is your chance to do so.

Coaching yourself through the menopause

A lady at the peak of her menopause was having panic attacks- feeling like she’s going crazy, having hot flashes and struggling to cope with her mood changes. Then on top of this she’s got a demanding job, three children, husband, house to manage and so on. All she wants to do is sleep and rest but she can’t.

Sound familiar? First of all it’s time to look at her self-care – very basic but it’s amazing how many women still don’t look after themselves. Water – healthy foods – exercise – sleep – rest – time for herself – general medical checkups. Make sure syou goes to your doctor to be checked out, as you may need HRT, vitamins, etc.

Then look at how you’re managing your day – you’re probably not, the day is running you. Find ways to slow down – do you need to delegate some work? Do you need a cleaner? Do you need to ask for help? You do not need to be a martyr. Do you need to say NO? Are you putting her energy into the right things?

All these questions and many more will help you to prioritise and streamline your day.

This basically means you’ll feel more in control and lighter, which is what you need with all your symptoms. This will ripple out to other areas of her life.

Will the menopause ruin your life? Then time to get your life sorted

The menopause stage is the perfect time to get other things in your life sorted, as your tolerance levels are too low to deal with BS. This time we look at habits/people/thoughts that are draining. Declutter inside and out. Maybe it’s time to let go of some relationships and thoughts that no longer serve you. Maybe you need to let go of doing everything for everyone. Maybe you need to start saying no and start saying yes to yourself. Maybe you don’t want to be the rescuer, giver anymore. Maybe you don’t want to follow the rules anymore and live your life your way. This time is like a new chapter beginning where you don’t have to conform anymore and you can be your authentic self. Menopause is the perfect catalyst to say no more, I’ve had enough and begin to live again.

Are you worried about the impact of the menopause on your life? Comment below with your thoughts or experiences and follow us on Instagram here where we’ll be keeping the conversation around the menopause going.

photo created by jcomp, wayhomestudio, benzoix, love photo created by freepik

What is Perimenopause and how do I prepare for it?

September 14, 2021June 16, 2022Katie Porter

So apparently there’s a prequel to the end game that is the Menopause. And no, it mustn’t be mistaken for a Nando’s spice. Welcome ladies to, The Perimenopause. Now I’ve know for a long time that I’m not in Kansas anymore. Things are changing. Subtle things like I can’t eat an entire pack of Haribo like I used to unless I complete a half marathon to work the calories off (disclaimer here, I’ve never actually done a half marathon nor do I ever want to but it sounded apt and dramatic).

As I learn more about what’s to come, I realise the perimenopause is a transition phase and I want to use this time wisely to prepare my body for the next chapter. I’ll switch up those Haribo for Medjool dates licked with peanut butter and sprinkled with flax seeds right? I definitely need advice so I asked Francesca Liparoti, Registered Nutritional Therapist, to provide some insight into what the perimenopause is and some advice on how to prepare.

‘The first step to feeling great in your 40s is to understand what’s actually happening with your body so let’s take a closer look at what’s actually happening with your hormones during perimenopause.

Coming soon to a body like yours

For most women perimenopause starts in their late 30s where they may start to notice a change in their menstrual cycles and periods and perhaps new PMS symptoms and shifts particularly around sleep and mood. Then, as you progress into your 40s the shifts and changes can start to become more pronounced with the biggies being sleep and mood issues and hot flashes. Migraines and headaches are also more common now along with brain fog, and a lot less energy than you had in your 20s!

Perimenopause is a phase of hormonal changes that occurs in the 2 to 12 years before menopause. So, for some women this means they enter into perimenopause around age 38 (and even 35 for some women), but for most women it starts some time in their 40s and it’s definitely begun once they reach their mid-late 40s.

In a nutshell, it’s a time when your hormones are starting to change, as the communication between your brain and ovaries starts to change as your body starts its journey towards menopause. Oestrogen goes on a crazy roller coaster ride while progesterone gradually starts to decline. Some hormone experts call it the second puberty (!!) because oestrogen was erratic when your menstrual cycle first began, then it settled down during your 20s and 30s, and in perimenopause it becomes erratic again.

Happy Hormones

A happy hormonal picture for prevention or good management of the symptoms mentioned here is oestrogen that gently ebbs and flows throughout the month as per the natural menstrual cycle rhythm, ovulation occurring each month and subsequent progesterone production over the following couple of weeks (as a result of having ovulated). However, the hormonal picture during perimenopause is oestrogen rising to almost 3 times higher than ever before at some points in the month then crashing down to a really low level, like a rollercoaster ride, occurring month after month for the duration of perimenopause, while progesterone gradually starts to decline.

Symptoms of the high oestrogen points in this new oestrogen rollercoaster include breast pain, heavy periods, water retention (‘puffiness’), changes in mood and irritability whilst symptoms of DROPPING oestrogen include depression, weight gain (particularly around the middle), migraines, hot flashes, and night sweats.

During perimenopause cycles can still be regular and you are still fertile – although not as fertile as you were in your 20s and 30s – but your menstrual cycle is starting to change. For example, your cycles might be getting longer or shorter, longer or shorter periods, heavier or painful periods, spotting between periods and more and more non-ovulatory cycles.

The Importance of Progesterone

Why does progesterone production decline in perimenopause and what’s the significance of that?

This is due to you having more and more non-ovulatory cycles (cycles where you don’t ovulate), in perimenopause, which basically means you don’t ovulate some or many months. Ovulation was hard to achieve in your regular cycling years and becomes even harder in your 40s. You see, ovulation isn’t only important for fertility, it’s an essential part of a healthy menstrual cycle and hormone balance because it’s the ONLY way you make a good amount of progesterone each month and prevent a hormone imbalance where oestrogen is taking over the show.

Here are some of the wonderful things progesterone does which can help to explain in part why perimenopause brings the symptoms it brings:

It’s your anti-anxiety, anti-irritability and calming hormone and it’s vital for your overall sense of wellbeing and good sleep and it increases your capacity to deal with stress.

It shelters you from the effects of oestrogen’s ‘yang’ effects such as heavy or painful periods, painful periods and breast pain.

It’s a natural diuretic so it prevents water-retention and ‘puffiness’ around the body.

It boosts your metabolism & lean muscle mass, which are key for keeping your body fat in check and it supports a healthy thyroid.

The good news is that perimenopause symptoms are temporary and they respond really well to some simple diet and lifestyle interventions.

Rebalance and Thrive

One of the biggest blockers to ovulation is STRESS! So, you CAN support your body to have more ovulatory cycles during perimenopause by incorporating some simple stress management practices into your days and weeks, prioritising self-care, prioritising sleep and cultivating more joy and play!

Nourish your body & hormones now more than ever.

Perimenopause is NOT the time to restrict calories or follow any other restrictive diets. Now it’s more important than ever to support your body by ensuring it’s well-nourished each day with enough calories (energy), optimal amounts of quality protein, fibre & nutrient dense carbohydrates, plenty of different types of good fats especially omega 3 (in the form of DHA & EPA), as well as the smaller but all-important nutrients including but not limited to B12, B6, folate, magnesium, zinc, choline, vitamin A (as retinol), vitamin E and iron.’

Francesca’s Rebalance + Thrive programme starts on Monday 27th September. You can join here.

What have you been doing to prepare for the Menopause? Have you started to have symptoms yet? Talk to us and tell us all about it by commenting below or following us on Instagram here.