Menopause
About the Menopause
Menopause (meno=menstruation, pause=stop) literally means the end of menstrual cycles. Menopause is diagnosed when a woman has not had a period for 12 months.
The average age of menopause in the UK is 51. However, there is a large variation in this age which is influenced by family history in that women generally reach the menopause around the same age as their mum and other first-degree female relatives and it is also influenced by their own medical and social history. For example, a woman who has had cancer treatment such as chemotherapy and/or radiotherapy may reach her menopause earlier than her close female relatives who have not been through this type of treatment.
Our lifestyle, including weight, diet/nutrition and exercise routines plus our stress levels can affect this too.
What are the symptoms of the menopause?
Estrogen deficiency:
Hot flushes, night sweats, reduced skin elasticity and dryness, itchy skin, reduced vision, dry/gritty eyes, vaginal dryness, low libido, urinary symptoms like recurrent cystitis, urge/stress incontinence, palpitations.
Progesterone deficiency
Anxiety, low mood, irritability, poor quality of sleep, increased inflammatory processes such as joint pain, achiness, bloating, breast tenderness, heavy and painful periods in women who still have regular or irregular periods.
Testosterone deficiency
Low libido, reduced muscle tone, difficulty retaining information, lack of clarity of thought, reduced self-confidence, reduced focus and concentration.
DHEA deficiency
DHEA or Dehydroepiandrosterone is an adrenal hormone which plays an important role is our energy levels and our sense of wellbeing. Low energy & libido are common symptoms of DHEA deficiency.
Treatment of Menopause
Nutrition & Lifestyle recommendations
Nutrition
- Befriend “good fats” – good fats are your hormones “best friends”. Studies have also shown that ‘good fats’, particularly the essential fatty acids Omega-3, are particularly beneficial for cognitive function. Think wild oily fish such as mackerel, sardines, salmon and anchovies. Plant-based options are chia seeds, flaxseeds, avocado, nuts, such as almonds and Brazil nuts, and extra virgin olive oil.
- Natural probiotics – menopause can lead to low stomach acid causing foods to be only partially digested therefore leading to food fermentation in the gut, consequently causing issues such as a disrupted gut microbiota (the good bacteria in the gut), gut inflammation and food intolerances. Incorporate natural probiotics into your diet for a healthy gut, including dairy kefir, water kefir, kombucha, sauerkraut, and kimchi.
- Foods to avoid – try to remove hot and spicy foods from your diet, caffeine, alcohol and smoking to reduce hot flushes. Keep hydrated and particularly in the summer drink “cooling herbal waters” (add cucumber and mint to mineral water and drink throughout the day).
Lifestyle
- Manage stress – practice our lifestyle recommendations in the Perimenopause section, particularly breathing. One study has shown that practising controlled breathing twice daily reduces hot flushes significantly.
- Create a sleep ritual – turn your bedroom into a calm and nurturing space, and use the bedroom only for sleep or pleasant activities such as light reading, listening to calm music, meditating or sex.
- Avoid screens – try not to watch TV or use your computer, iPad, and mobile phone at least 1 hour before bedtime as the blue light they emit can decrease melatonin production affecting sleep.
- Avoid alcohol intake – reduce or avoid alcohol, especially in the evenings, and don’t drink caffeine after 2 pm as it’s a stimulant that can stay in your system for several hours.
- Learn new skills – look after your cognitive health by learning a new skill, but also by managing stress, sleeping well, and staying hydrated.
- Eat mindfully – digestion starts in the brain and mouth, so remember to chew your food very well.
- Embrace the menopause – menopause is truly a transformative and empowering stage of a woman’s life, it is the time to prioritise yourself and do what makes you happy!