Menopause is not something I often discuss on my blog. However, it’s been an important learning point for me in my studies as it’s something all women will encounter sooner or later. I’ve been helped many clients manage menopause, so I wanted to share some information with you, too. This can be a very challenging time in a woman’s life. However, I always told my clients to see it as a time of wisdom.
Dr. Christiane Northrup’s book, “The Wisdom of Menopause,” shows that women can make menopause a time of personal empowerment – emerging wiser, healthier and stronger in both mind and body than ever before. I so believe this is true. The definition of menopause is when there is no menstruation over a 12-month period – when the periods actually cease permanently. The median age for menopause is around 51 years old, over an age range of 39-59 years. (Kotsirilos, V et al, 2011). It is a time of significant reproductive transitioning – accompanied by both physical and psychological changes.
Symptoms:
- Irregular periods
- Vaginal dryness
- Hot flashes
- Night sweats
- Cognitive decline (memory loss)
- Sleep problems
- Mood changes
- Weight gain and slowed metabolism
- Thinning hair and dry skin
- Loss of breast fullness
Diagnosis:
Signs and symptoms of menopause are usually enough to tell most women that they’ve started the menopausal transition. Typically the ceasing of menstrual periods accompanied by the above symptoms will determine the diagnosis of menopause. Various tests can be done to further confirm this stage, including testing levels of follicle-stimulating hormone (FSH) and oestrogen (estradiol). Your FSH levels increase and estradiol levels decrease as menopause occurs.
Management:
- An anti-inflammatory and anti-oxidant rich diet is recommended
- It is important to include healthy fats in your diet to assist with hormonal balance
- Be sure to look after your adrenals as well. I talk more about adrenal care here.
- Including a serve of protein at each meal and in your snacks is important for repairing your body, especially good quality fish for their omega-3 benefits. Around 3 servings per week is recommended.
- It is important to include phytoestrogens in your diet such as legumes, beans, flaxseed and fermented soy. These foods can mimic the role of oestrogen, and have mild oestrogenic effects. 1-2 tbsp of flax is recommended daily.
- Fibre is important for healthy bowel elimination (of toxins)
- Minimise your alcohol and coffee intake – inflammatory foods
Lifestyle Tips:
- Take more down time – 30 minutes a day of rest or solitude (away from the phone or computer)
- Restorative exercise is recommended – such as yoga or a gentle walk
- Water – increase your intake to 1.5-2 litres per day
- Practise deep belly breathing
- Aim for 15 minutes a day of sun exposure for Vitamin D – this lowers the risk of osteoporosis and supports the ageing process
- Counselling is recommended, after all it’s a challenging transition in your life!
As you can see, menopause management requires a holistic approach. Mind and body must work together throughout this major life change!
