Are you peri or post menopausal?

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.

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

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 hormone’s 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.

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.

• 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. 

• 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. 

In addition to a healthy diet and lifestyle, you may want to look at some supplements to further support your joints.

Prefer a powder? Try Multi NutriPowder

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.