Menopause
Menopause is the end of a woman’s menstrual cycles. The word menopause was first used in 1879 and was a combination of two Greek words; mens meaning monthly and pausis meaning cessation. Menopause occurs at approximately 51.4 years lasts on average 5.5 years.
There are technically three kinds of menopause:
- Natural which happens between age 40 and 58
- Premature if it happens before 40, usually due to an autoimmune disorder or genetics
- Artificial or induced which is caused by both ovaries being surgically removed, and after chemotherapy or radiation. Affects 1 in 4 woman
Menopause Phases
Menopause can be divided into 3 phases:
- Perimenopause. This phase begins several years before menopause as ovaries start making less estrogen. Towards the end of this phase, estrogen levels fall faster, ovaries stop releasing eggs and menopause symptoms are common.
- Menopause. This phase starts one year after the last menstrual period. Ovaries make minimal estrogen and stop releasing eggs. Menopause symptoms are common during this phase.
- Postmenopause. After menopause, symptoms usually ease. However, health risks related to the loss of estrogen increase as you get older..
Menopause Mindset
In western society, women are usually programmed to dwell on the loss - the loss of youth, of periods, of hormones, of the ability to procreate, of vitality, of beauty. Whilst menopause certainly is a time of change, it is a natural transition and not a crisis demanding medical intervention.
We, women, must re-prpgram ourselves to see this time as one of gain, a time of increased wisdom, confidence, maturity, serenity and freedom where we can make a valuable and significant contribution to our family and society.
Menopause: Common Symptoms
Most women will experience some menopausal symptoms. These can start months or even years before their periods stop and commonly last for around 4 years after the last period.
- Hot flashes
- Sweating and night sweats
- Irregular menstrual periods
- Headaches
- Difficulty sleeping
- Aching joints, muscles and feet
- Breast tenderness
- Weight gain
- Urinary incontinence
- Changes in hair and skin
- Irritability and forgetfulness
- Anxiety and feelings of insecurity
- Diminished sex drive
- Vaginal dryness and discomfort during sex
- Forgetfulness, memory problems and difficulty concentrating
Menopause: Tips to Thrive
Women often experience an increase in body fat during menopause. This is linked with reduced estrogen levels, lower-quality sleep, and reductions in metabolism and muscle mass.
To thrive, it is important to maintain a healthy weight by eating right and maintaining a healthy lifestyle. Maintaining a healthy weight will also reduce your risk of breast cancer and heart disease which are both more common in postmenopausal women and it’s the best way to reduce hot flushes.
- Eat an anti-inflammatory diet rich in protein, vegetables, fruit, healthy fats and whole grains. Eat adequate protein because as we get older we tend to break muscle more readily that we make it. Reduce sugar, refined and processed foods, trans and hydrogenated fats, and alcohol. Avoid trigger foods that may provoke hot flashes, night sweats and mood swings. Common trigger foods may include caffeine, alcohol, sugar and hot spices.
- Move. Exercise. Practice a combination of interval and resistance training. Both interval and resistance training build muscle which helps increase your metabolic rate.
- Manage stress. Meditate.
- Get adequate sunlight. Spend time in nature.
- Get adequate sleep.
- Supplement if necessary.
- Remove toxins such as bisphenol A which interferes with estrogen, insulin, thyroid and testosterone messages in the body.
Menopause: Natural Remedies
Some products may be helpful during menopause. Before taking any supplements, it is important to consider that all supplements have potential side effects, and may interact with some medicines you take. Furthermore, some herbs can cause allergic reactions.
- Phytoestrogens (Soy, Red Clover, Flaxseed)
Phytoestrogens are substances from plants that have chemical structures similar to estrogen. Examples of phytoestrogens include soy, red clover and flaxseeds. Intake of phytoestrogen-rich foods may favorably affect bone health, as well as the frequency and duration of hot flashes. Fermented soy products in food form, such as tempeh and miso, are nutrient-dense and can be part of a healthy diet. Flaxseeds are a great way to boost fibre and healthy fat intake and may help lower cholesterol. Phytoestrogens appear to be safe for short-term use, but their long-term safety hasn’t been established. Supplementation should not be taken for longer than 1 year, and should not be taken by women who have breast or other hormone sensitive cancers. - Equol
Equol is a metabolite produced by certain gut microbiota from the substrate daidzein, a soy isoflavone. Equol may be beneficial to bone health and help prevent heart attacks, strokes and certain cancers, People whose gut bacteria produce more equol have less hot flashes. Equol is available as a supplement in the form of s-equol. Some studies do indicate that equol supplementation may contribute to tumor growth. - Black cohosh
Black cohosh is a flowering plant native to the eastern regions of North America. It is used in Native American herbal medicine to treat a variety of illnesses. Black cohosh may alleviate night sweats and hot flashes, and may lower blood pressure. Black cohosh is not recommended if you have a history of liver disease, and a few very serious cases of liver damage have been reported. - Dehydroepiandrosterone (DHEA)
DHEA is a substance made by the body and subsequently converted to testosterone and estrogen. Production decreases as people grow older. DHEA supplements may increase low libido and reduce hot flashes. DHEA may cause serious liver damage. - Dong quai
Dong quai is an Asian herb closely related to celery, carrot, and parsley. It grows in the cooler regions of China, Korea, and Japan. Dong quai is frequently used in traditional Chinese medicine to support women’s health and treat symptoms associated with premenstrual syndrome (PMS) and menopause. Some studies suggest that a combination of herbs including dong quai, red clover, black cohosh and chamomile may reduce hot flashes and night sweats. Dong quai should never be used by women with fibroids or blood-clotting problems such as hemophilia, or by women taking drugs that affect clotting such as warfarin (Coumadin) as bleeding complications can result. - Kava
Kava is made from the Piper methysticum plant which grows in the Pacific islands. Kava may decrease anxiety. It is linked to serious liver damage and is banned in several countries. - Evening primrose oil
Evening primrose oil may reduce hot flashes and may be safe for short periods of time. Reported side effects include inflammation, problems with blood clotting and the immune system, nausea, and diarrhea. It has been shown to induce seizures in patients diagnosed with schizophrenia who are taking antipsychotic medication. Evening primrose oil should not be used with anticoagulants or phenothiazines, or before surgery. - Maca
Maca is a Peruvian vegetable in the Brassica family. It has been used for centuries in traditional folk medicine to treat physical ailments, such as anemia, infertility, hormonal imbalances, and certain menopause symptoms like diminished sex drive, moodiness, and vaginal dryness. It’s unknown whether maca interferes with medications. - Ginseng
Ginseng is used in Traditional Chinese Medicine to boost immune function, heart health and energy levels. There are several types and research shows that korean red ginseng may help with some menopausal symptoms, such as sex drive, mood symptoms and sleep disturbances, as well as bolster overall sense of well-being. Short-term use of Korean red ginseng appears safe for most adults. Ginseng may provoke some side effects including skin rash, diarrhea, dizziness, difficulty sleeping, and headache. It may impair blood sugar control, so it may be inappropriate if you have diabetes. Ginseng may interact negatively with certain blood pressure, cholesterol, and blood-thinning medications. - Valerian
Valerian is a flowering plant whose roots are used in a variety of herbal medicine practices to help calm and relax. It is used to treat menopause symptoms like insomnia and hot flashes. A combination of valerian and lemon balm is effective to improve sleep. Valerian is not recommended if you’re on any medications for sleep, pain, or anxiety, as it may have a compounding effect. It may also negatively interact with supplements like kava, melatonin and St. John’s wort. - Chasteberry
Chasteberry is a medicinal herb native to Asia and the Mediterranean. It has long been utilized for infertility, menstrual disorders, and symptoms of PMS and menopause. Chasteberry may reduce anxiety and hot flashes. It should not be taken with antipsychotic medications or drugs for Parkinson’s disease.
