Benjamin Franklin famously said that “The only two certainties in life are death and taxes.” For most woman, there is a third thing to add to this list: the menopause. The menopause experience can vary from woman to woman and for some, this time of transition can bring about many unwanted changes that can have a significant impact on day-to-day life. Finding healthy ways to manage any symptoms can help you to navigate these changes with a sense of empowerment, allowing you to embrace the new chapter it brings.
Stages of the menopause
The three stages of menopause are perimenopause, menopause, and post-menopause:
Perimenopause
The perimenopause is a transition stage leading to the menopause and can last for several years. It typically starts in a woman's early to mid-40s although for some women this can occur earlier.
It involves a decline in oestrogen production by the ovaries which can lead to irregular periods, hot flashes, night sweats, sleep disturbances, mood changes, and vaginal dryness.
Menopause
The menopause is the stage defined as the final menstrual period. This is confirmed when a woman has not had a period for 12 consecutive months.
Post-menopause
Post-menopause is the time after menopause and is associated with a continued decline in oestrogen and progesterone levels. While some menopausal symptoms may ease off or stop altogether, others may continue for several years. Post-menopausal women have an increased risk for certain health conditions, such as osteoporosis and heart disease, and may also experience continued symptoms like vaginal dryness or urinary issues.
The impact of the menopause on women’s health
Menopause is a natural change that marks the end of a female’s reproductive phase, but for some women, its symptoms can be
life-changingly demanding.
Sudden hot flushes, night sweats, insomnia, fatigue, and brain fog are common symptoms. Whilst many women may experience mild changes, others can experience symptoms so intense that they significantly disrupt work and daily activities. In some cases, these symptoms can create a domino effect that can have a negative impact on a woman’s self-confidence and overall wellbeing:
- Night sweats and insomnia can often result in poor quality sleep which can lead to low mood, fatigue, and irritability.
- Hot flushes during the day may be a source of embarrassment, anxiety and stress, as well as being uncomfortable.
- Memory problems can lead to general disorganisation at work and at home which can lead to frustration and feelings of stress.
The menopause leaves many women not feeling like themselves and wanting an effective way to manage their symptoms. Whist many women are prescribed Hormone Replacement Therapy (HRT) as the first line of treatment it is contraindicated for some health conditions. Many women also prefer not to take HRT, opting instead for more natural solutions.
What is happening in the body during the menopause?
The menopause is characterised by declining oestrogen levels, and this is associated with several interconnected health challenges. These factors can
play a role in other health symptoms such as bone loss, cardiovascular disease, and cognitive decline, as well as contributing to weight gain and changes to metabolism.
Oxidative Stress
Oestrogen is a natural antioxidant, and as it decreases during menopause this can lead to increased oxidative stress. Our bodies have an in-built antioxidant defence mechanism, but oxidative stress occurs when there is an imbalance between free radicals and our body’s ability to get rid of them. This can damage cells and tissues, contributing to conditions like osteoporosis, cardiovascular disease, and cognitive impairment.
Hormonal changes also trigger the release of inflammatory substances which can contribute to further oxidative stress and tissue damage.
Hormonal Imbalances
The decline in oestrogen and progesterone levels during the menopause can disrupt various bodily functions, including mood regulation, sleep patterns, and metabolism. These hormonal fluctuations can lead to mood swings, sleep disturbances, and an increased risk of low mood, stress, and anxiety.
Oestrogen deficiency also impacts bone health, increasing the risk of osteoporosis, and contributes to cardiovascular changes.
Micronutrient Deficiencies and Metabolism
The menopause can affect how well the body absorbs nutrients and can also affect overall metabolism. This can lead to deficiencies in essential vitamins and minerals such as vitamin D and calcium.
These micronutrient deficiencies and metabolism changes can contribute to symptoms like fatigue, joint pain, and muscle aches, as well as impacting on your mood and cognition.
How supplementation can help
When it comes to making changes to your lifestyle there will be some factors of your experience of the menopause that you can take positive steps towards such as eating a well-balanced diet full of colourful fruits and vegetables and high-quality protein, and including some strength or resistance
training into your exercise routine.
Whatever symptoms you may be experiencing, there are vitamins, minerals, and botanicals which can help you to manage the menopause.
Phytoestrogens:
Phytoestrogens are naturally occurring plant compounds which have a similar structure to oestrogen.
Red Clover can help you to cope with the tell-tale signs of the menopause. Other phytoestrogens include Soy, Rosemary, Hops, and Sage.
Adaptogens:
Adaptogens are natural botanicals which help the body adapt to stress and support overall wellbeing.
Bacopa Monnieri helps support concentration, memory, and cognitive performance whilst Ashwagandha helps the body to manage stress. Other adaptogens include Rhodiola Rosea, Green Tea and Peruvian Ginseng.
Ayurveda:
Ayurveda is an ancient, holistic approach to wellbeing which involves yoga, meditation, herbs and nutrition. There are a wide range of ayurvedic botanicals which can help support your experience of the menopause.
Shatavari helps to maintain a sense of balance during and after the menopause whilst Dong Quai increases adaptation in times of stress. Other ayurvedic botanicals include Tulsi, Schizandra, and Gotu Kola.
Vitamins and Minerals:
There are a number of essential nutrients that play an important role when it comes to supporting wellbeing during the menopause. Making sure to avoid micronutrient deficiencies is another way to help support you during this time.
Vitamin B6 contributes to the regulation of hormonal balance, Vitamin D3 and calcium help reduce the loss of bone mineral in post-menopausal women, and iron andiodine contribute to normal cognitive function.
All 8 B-vitamins, iron, iodine, and manganese help support normal energy, whilstvitamin C and folic acid contribute to a reduction in tiredness and fatigue.
Digestive Enzyme Support:
These enzymes help to break down food more easily and support digestive health, which can be upset by the menopause.
Bromelain (found in pineapples), Betaine (found in beetroots), and Papain (found in papaya) are naturally occurring digestive enzymes.
Here at Evera Nutrition, we realise that the issues which might reflect your menopause experience are complex and vary from individual to individual. That’s why our team of scientists has created a unique formulation to help support you through every stage, helping you to feel like yourself again.