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Are you peri or post-menopausal?

Are you peri or post-menopausal?
By Lorena Neacsa 2 months ago 6054 Views

Are you peri- or post-menopausal? Have you noticed changes to your menstrual cycle, perhaps with some tiredness and fatigue, weight gain, brain fog, and are often feeling hot out of the blue?

You might need support for your female hormone balance and help your body to adapt to the changes.

What drives menopause?

Perimenopause is the period that precedes menopause and can start a few years before a woman’s period stops completely. In this phase, hormone levels are gradually starting to decrease, and a number of symptoms can start to appear, including irregular menstrual cycles and hot flushes.

Menopause is the permanent cessation of menstruation, resulting from the loss of ovarian follicular activity and hence a significant drop in the primary female hormones – oestrogen and progesterone. In the UK, the average age for a woman to reach menopause is 51, although women can experience menopause in their 30s or 40s.

Post-menopause: This is the phase after menopause, where symptoms have subsided.

Biologically speaking, the ovaries are retiring from their hard work of producing sex hormones. This baton is passed on to the adrenal glands and adipose tissue, which take over the role of hormone production.

What can affect menopause?

Due to the widespread activity of oestrogen, menopause is associated with a range of physiological changes such as endothelial dysfunction, oxidative stress, and increased risk of cardiovascular diseases and osteoporosis.

As the hormones production relies on the adrenal glands after menopause, is important to nourish the adrenals to optimise their function. Stress and lack of sleep can raise the hormone cortisol and also disrupt our blood glucose balance which can both affect our hormone regulation. Poor nutrition (high calorie and/or inflammatory diet), endocrine disruptors (BPA, pesticides, heavy metals, topical and cleaning products), and digestive problems (bloating, constipation, fatty liver, dysbiosis, and gut permeability) can all play an important role in disrupting our hormones and can increase the symptoms associated with menopause. In addition, other health areas such as heart or bone health may be negatively affected so it’s important to give your body comprehensive lifestyle and nutritional support.

What you can do

How can we optimise our endocrine function, to help us manage our hormonal changes during this stage and enjoy a smooth transition? How can vitamins, plant extracts and other nutrients in supplements help? Check out the following supplement options and lifestyle tips to support you through menopause. 

Lifestyle Recommendations

  • Reduce your stress levels by incorporating daily relaxation techniques such as breathing exercises, gentle stretching and meditation.
  • Create a relaxing night-time routine. Remove technology from the bedroom and opt for cooling, breathable nightwear, and bedding made of natural fibres.
  • Incorporate daily physical activity (weight resistance exercises) to help maintain bone strength.
  • Reduce caffeine and alcohol as these can aggravate hot flushes and night sweats. Replace with pure water and green tea.
  • Check your blood glucose levels regularly and check your thyroid function in case you feel tired, anxious or struggling with weight and/or hair loss, constipation and anxiety.

Dietary Recommendations

  • Increase your intake of plant oestrogens (isoflavones) from sage, liquorice, pulses, flax seeds, fermented organic soy, and red clover which weakly bind to oestrogen receptors, blocking more stimulating types of oestrogen.
  • Increase your intake of B vitamins to support energy, cognition and hormone balance. Include foods such as nuts and seeds, good quality protein, and green leafy vegetables.
  • Increase your intake of cruciferous vegetables such as broccoli (particularly broccoli sprouts), cabbage, and cauliflower for their sulforaphane content.
  • Support heart health by including plenty of antioxidants; vitamin E, C, as well as omega-3 fatty acids, and bone health with vitamin D, K2, magnesium and calcium.
  • Increase the intake of dietary prebiotic fibre, fermented foods, and reduce your intake of processed, highly refined sugar (cakes, biscuits, white bread & pasta, fizzy drinks) to support your microbial balance and reduce digestive symptoms.
  • Increase oily fish consumption to 2-3 times a week to aid your heart and brain function with Omega 3 fatty acids and promote healthy skin and joints.

Supplement Recommendations

To optimally support your female hormone balance, we recommend a combination of Menopause Multinutrient and Female Balance.

Menopause Multinutrient for women’s health during and after menopause, containing vitamin B6 to support female hormones, with magnesium, zinc, green tea, and lycopene.

Female Balance is an advanced botanical complex for additional hormonal support with red clover, sage, broccoli and green tea.

Both are suitable for vegetarians and vegans, ideal for women after childbearing age, and come in recyclable packaging with no unnecessary additives or allergens.

Menopause Multinutrient - Key features

  • Effective – Supports female hormone balance, energy, mental health and wellbeing, skin, hair, nail, bone and heart health.
  • Comprehensive – includes all key nutrients, in particular optimum levels of magnesium, zinc, calcium, vitamins D & K2, lycopene and green tea.
  • Optimum support – optimally absorbed, high potency nutrients using the best and easiest nutrient forms for the body to absorb and use, such as methyl B12. 
  • Vitamin B6 contributes to the regulation of normal hormone activity, zinc contributes to the maintenance of normal skin, hair and nails. Magnesium and vitamins B3, B6, and B12 support energy-yielding metabolism and normal functioning of the nervous system. Vitamins D and K2 contribute to the maintenance of normal bones.
  • All-vegan ingredients, including 1000iu vegan vitamin D3 from lichen.  

Female Balance – for additional hormonal support containing sage to support hormonal balance with red clover, broccoli extract and green tea.

  • Effective - High potency ingredients. Red clover and sage are natural sources of isoflavones and polyphenols which promote female hormone balance, contributing to reduction of menopausal symptoms including hot flushes, sweating, restlessness, and irritability
  • Comprehensive – Also provides broccoli which is a rich source of sulphoraphane and indole-3-carbinol, beetroot extract, Calcium D Glucarate, and green tea for protection from oxidative stress
  • Advanced - Delivers broccoli as a potent 10:1 broccoli sprout extract delivering a standardised amount of sulforaphane per serving
  • Optimum support - Optimally absorbed, high potency nutrients using the best and easiest nutrient forms for the body to absorb and use

Prefer a powder? Multi NutriPowder is an advanced multinutrient in a convenient powder, for all-round support including energy, immunity and mental health and wellbeing.

  • Effective - Supports the vital process of methylation and many other key aspects of health such as mental health and wellbeing, energy, immunity, hormone balance, detoxification, antioxidant, and healthy hair, skin, and nails
  • Optimum support - Includes all key nutrients including methylfolate, high dose vitamin C, vegan vitamin D3 and magnesium, providing broad-ranging nutritional support
  • Flexible - Easily mixed into liquids. An alternative to tablets or capsules or for those with digestive and absorption difficulties
  • No unnecessary additives or allergens
  • Environmentally friendly – Recyclable packaging
  • 30 days’ supply at 5g per day

Menopause is natural transition phase where self-care is non-negotiable. Supporting our body with the right nutrients and adjusting our lifestyle habits can provide long-lasting benefits so that we can enjoy this stage of our life and pass our knowledge to the future generations in harmony.