Ladies, let's talk that not so loved word.... menopause.
Yes, I know, not our favorite topic - but let's face it, we're all going to be going through it at some point - so let's make it a new thing, albeit a trend, to not only go through those 'pausal years with ease - but actually enjoy them.
In this post, I'm talking about the ways you can support and reduce those 'pausal symptoms at every stage.
Let's dive in.
But first, let's break down the four stages of menopause: pre menopause, perimenopause, menopause, and post menopause.
As we know, menopause indicates the end of reproduction for a woman. There are various stages of menopause, and the entire process can take several years. Commonly, women reach menopause in their 40s or 50s, but the average age is 51 in the United States.
Pre menopause
Pre menopause is the time before any menopausal symptoms occur. Women still have their monthly cycles, whether they are regular or irregular. Women are also still in their reproductive years. While hormonal changes may be occurring in the body, there aren’t any evident changes from them. These changes may begin 8 to 10 years before menopause actually occurs, often in a woman’s 40s, but it can begin as early as 35.
Perimenopause
Perimenopause means “around or near menopause.” During this stage, women begin to experience symptoms of hormonal changes. The average length of the perimenopause stage can vary. For some, it may only last a couple years, and others, it may go beyond a decade. During this time, women still get their monthly cycles, although it may be irregular or much lighter, and it is still possible to become pregnant.
Menopause
Menopause occurs when a woman no longer gets a menstrual period for 12 consecutive months. This is when the ovaries have stopped producing eggs and have also stopped producing most of their estrogen. As noted, the average age of menopause is 51 years old.
Post menopause
If it has been over a year since a woman’s last menstrual cycle, she is then in the post menopause stage. She will continue to be in this stage for the remainder of her life.
Now that we understand the stages, let's dig into some ways we can reduce those pesky 'pausal symptoms and feel better than ever!As we start to go into perimenopause and menopause, our hormones start to change.Both our estrogen and progesterone levels decrease, but estrogen decreases significantly more. With these major changes in the body during menopause, we can experience a variety of challenges from the classic hot flashes to mood swings to UTIs.
Here are some of the biggest changes you may notice as you go through perimenopause and menopause:
Neurologic Challenges
As we start entering perimenopause, and our estrogen decreases, this decrease may lead to changes in the brain like headaches, mood changes, memory loss, depression, and anxiety (hello, 2am mind racing.)
Hot Flashes/Night Sweats
Hot flashes are another common 'pausal symptom, most commonly around the face and neck. We may also experience a rapid heartbeat, flushed appearance, anxiety, and perspiration during a hot flash. They usually last around 5 minutes, and as the hot flash passes, a chilled feeling may follow. Night night sweats, that occur frequently may cause long-term sleep disruptions.
Joint Pain
Low estrogen levels are also associated with an increase in joint pain. You may notice that previous joint injuries may once again begin to ache, and you may feel pain in joints overall. Because of the lack of estrogen in our bodies, it's thought that it may allow inflammation to increase, causing more joint pain.
Vaginal Changes
As we start to go through perimenopause, our estrogen starts decreasing which may cause our vaginal lining to become thinner, dryer, and less elastic. This can cause dryness, irritation, and vaginal pain. Because of the change in estrogen levels, some women may get more frequent UTI's or yeast infections as well. Some women may experience this early in perimenopause, while others won’t experience it until in full menopause.
Weight Gain
The hormonal changes that go along with menopause may also cause weight gain. As women, our main source of estrogen is produced in our ovaries, while smaller amounts are produced in our adrenal glands and fat tissue. Because our ovaries have stopped producing estrogen, this hormone now comes from adrenal production and fat cells, which influences the way women process starches and carbs. This hormone shift has a great influence on where women tend to gain weight. Prior to menopause, women with balanced hormones tend to gain weight around thighs and booty. As hormone levels decrease during menopause, they tend to gain visceral fat in the stomach, which is more inflammatory. Thyroid function can also decline at this point in life, which can lead to weight gain. Blood sugar issues can also occur with menopause. The shift in estrogen and progesterone levels changes how cells respond to insulin. Insulin helps to keep blood sugar levels under control, so these menopausal hormonal shifts can trigger fluctuations in blood sugar levels, and if blood sugar levels are too high, this can lead to weight gain.
Just because we understand some of the major changes that may happen - this doesn’t mean we just have to live with it.
There are ways you can support your estrogen levels and live a strong, healthy and happy life well into your post menopause! Here are some of my best tips for regulating your hormones and feeling your best during your 'pausal years:
Eat lots of fruits and vegetables.
A diet rich in fruits and vegetables can help prevent a number of menopause symptoms. Not only are fruits and veggies are low in calories and can help you feel full, so they’re great for weight loss and weight maintenance, they may also help prevent a number of diseases including cancer, diabetes, and heart disease. Fruits and vegetables also naturally support estrogen production, give your body a much needed boost of vitamins and minerals, and may also help prevent bone loss, meaning stronger bones and less fractures.
Eat protein-rich meals.
Regularly eating protein throughout the day can help prevent the loss of lean muscle mass that occurs with age. One study found that consuming protein throughout the day at each meal may slow down muscle loss due to aging. In addition to helping prevent muscle loss, high protein diets can help with weight loss because they enhance fullness and increase the number of calories burned. Foods rich in protein include meat, fish, eggs, legumes, nuts, and dairy.
Reduce refined sugar and processed foods
A diet high in refined carbs and sugar can cause sharp rises and dips in blood sugar, making you feel tired, swollen and irritable. This may worsen the physical and mental symptoms of menopause. In fact, one study by the Women's Health Initiative found that diets high in refined carbs may increase the risk of depression in postmenopausal women. Diets high in processed foods may also affect bone health, especially if these foods are replacing the nutrients you need from a daily balanced diet.
Exercise Regularly
While exercise may not take away symptoms like hot flashes and night sweats, regular exercise is known to improved energy and metabolism, healthier joints and bones, decreased stress, and better sleep. Regular exercise is also associated with better overall health and protection against diseases and conditions including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity, and osteoporosis.
Drink plenty of water
During menopause, dryness is often an issue. This is likely caused by the decrease in estrogen levels. Drinking 8 to 12 glasses of water a day can help with these symptoms. Drinking water can also reduce the risk of bloating that can occur with hormonal changes. In addition, water can help prevent weight gain and aid in weight loss by helping you feel full and possibly increasing your metabolism slightly.
All of these are going to support the production of estrogen, increase its availability, and help fight those nasty side effects.
Menopause is a natural thing for women to go through, but it doesn’t have to be so bad. Supporting your body and your hormones along the way is one of the best things you can do.
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