Don’t suffer the Menopause
In this article, I delve into what is happening biologically within and around the menopause. What the three stages are, the impact it has on your hormones, the horribly common symptoms and why the typical trajectory seems to be of heightened stress and what to do about it.
We look how you can turn those stress levels into serene energy, reduce inflammation, pain, ease joint mobility, hot flushes and rebalance your mood, naturally.
Ladies, your body is not failing you, it’s simply crying out for recalibration, so it can regulate itself and support you once again.
Biology of the Menopause
An overview
A women starts off with about 400 eggs, loosing one with each period until her mid-late 40’s when the natural supply declines and there’s none left.
3 stages of menopause
It is thought that the transition of the menopause happens over about seven years or more and can be divided into three stages. Peri-menopause, menopause and post-menopause. Let’s go through them.
stage 1 - peri-menopause
Perimenopause is when you have symptoms of the menopause but your periods have not yet stopped.
The ovaries that have been releasing the trio of sex hormones (estrogen, progesterone and testosterone) in order for you to have a menstrual cycle and make a baby are now on the decline.
An indicator of perimenopause is high levels of follicle-stimulating hormone (FSH) which is released by the pituitary gland in response to declining estrogen stores. A blood test or Bioresonance scan can detect this.
stage 2 - menopause
The menopause marks the end of your menstrual cycle and is diagnosed after you've gone 12 months without a period where fertility stops. Typically occurs between the age of 50-55.
It can be measured by biomarkers (indicators) of the number and/or quality of follicles serum FSH and serum inhibin remaining in the ovaries and of course by a women’s age.
Women can also be triggered into an early menopause by an operation; removal of the ovaries (oophorectomy), uterus (hysterectomy), or cancer treatments like chemotherapy.
stage 3 - post-MENOPAUSE
Post menopause is usually 50+ years, where the ovaries will have decreased from 3-4cm (peri-menopause), down to 0.5cm-1.0cm (post menopause). The older we get, the smaller they become, but they never actually disappear.
Hot flushes, joint problems and mood swings can continue, or even start post menopause due to estrogen / progesterone imbalance.
HORMONAL SHIFT
From around the age of 40, the ovaries start to shrink causing a reduction in the trio of hormones. Your body doesn’t need the amount it did, but a significant depletion can cause it to behave differently.
Estrogen is responsible for reproductive, cardiovascular and bone health. It helps to strengthen and build the density of bones providing resistance to fractures, but as a result of the decline it can leave women at an increased risk of bone weakness, fractures and osteoporosis particularly as she ages.
Studies have shown progesterone alleviates PMS, improving your mood, sleep apnea, supports thyroid and digestive function, promotes bone health and can protect against cancers. It works in conjunction with estrogen, stopping it becoming overly dominant.
Testosterone is important for women’s bone density and muscle mass, cognitive function, mood, sexual function, and energy. Obviously an imbalance in these hormones can begin to cause issues.
the adrenal hit
As your biological rhythms begin to change and your ovaries produce less hormones, the adrenal glands kick in as a back up. However, there are two issues with this.
Firstly, if the adrenals are weak, or under stress to begin with, they won’t be able to reproduce the adequate amount of hormones needed.
Secondly, in order for them to secrete the hormones they spike cortisol (the stress hormone), which often has a negative effect on the body. Particularly if the spike in cortisol is prolonged. Increasing blood pressure, atherosclerosis (thickening of the arteries), contribute to diabetes, supress the immune system, advance osteolysis (1) and of course emotionally increasing your stress levels.
Menopausal Symptoms
before, during and after
Let me get this straight. Your body is changing, your ovaries are shrinking and symptoms are extremely common, but you do not need to be suffering debilitating symptoms.
Atrophy of body tissues, or organs (ovaries), as a result of degeneration of cells through the natural cycle of aging.
Mood changes, such as irritability, depression or anxiety
Hot flushes
Menstrual cycle intervals gradually shorten, or are irregular
Insomnia or sleep disturbances
Loss of libido
Bone loss, osteoporosis, bone fractures
Elevated heart rate, increased risk of heart disease
Night sweats
Urinary incontinence or frequent urination
Vaginal dryness or discomfort during intercourse
Weight gain
“Symptoms are just a sign of imbalance.”
Best Foods for Menopause
food balancing hormones
Cruciferous Veg
CRUCIFEROUS VEGGIES are thought to balance out Estrogen and detoxify excess Estrogen.
DIM (diindolylmethane), is a phytochemical compound is rich concentrated cruciferous vegetables.
Estrogen dominance can heighten mood swings, anxiety and depression, weight gain and also associated with PCOS, endometriosis and cancers. A lack of estrogen can also interfere with mood and cognitive function.
FOODS: Bok choy, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collard greens, Cress, Horseradish, Kale, Mizuna (similar to Rocket, but not as peppery), Mustard - seeds and leaves, Radish, Rocket (Arugula), Turnips - (root and greens), Wasabi and Watercress.
Good fats
GOOD FATS do not try eating a low fat diet or lowering your dietary cholesterol. Hormones are made from cholesterol, so fats are vital for healthy hormone production, mood and metabolism. Your brain is made up of 25% cholesterol. Good fats also help your body produce vitamin E.
FOODS: real butter, fatty cheese (brie), cream, eggs (specifically the yolks), oily fish: salmon, mackerel, sardines, avocado, chia seeds, flaxseeds (oil), nuts (almonds & peanuts), seeds (sunflower & pumpkin), olives and olive oil.
Calcium
CALCIUM feeds and builds your bones, aids healthy teeth and nails. It helps your muscles contract, letting you move your body and encourages blood clotting when needed. It supports the release of hormones and allows your cells to communicate with each other. An adult typically needs 1000mg a day and the best way to get calcium is from wholefoods. However, your stomach needs to be acid enough to absorb calcium effectively, apple cider vinegar can be very helpful to increase gut acidity. (2)
FOODS: Cheese, sesame seeds, tahini, sardines, kale, broccoli and salmon are all rich in calcium.
Vitamin D
Vitamin D controls the production and activity of estrogen and progesterone. It also helps regulate insulin and blood sugar levels, supports the immune system, bone health and protects against anxiety and depression.
FOODS: fatty/oily fish; salmon, mackerel, sardines, cod liver oil, tuna, egg yolks, red meat, liver and mushrooms.
Vitamin E
Vitamin E is a vital lipid antioxidant, so crucial it needs an article all to itself, check out its benefits and food macros.
FOODS: animal: goose, salmon, trout, roe, cod. plants: seeds (sunflower + pumpkin), almonds, spinach, Swiss chard, butternut Squash, broccoli, avocados, kiwis, olive oil and kale.
Top Tips
supporting hormonal changes
INTERMITENT FASTING by giving your digestive system a rest is thought to help decrease levels of androgens (sex hormones), whilst improving insulin resistance and of course reducing body fat.
EXERCISE. A power walk, yoga, cardio, weights, cycling, swimming, moving your body has a calming effect on your nervous system and hormones.
HERBAL TEAS. My favourite is Lemon Balm, because you can grow your own plant and use the fresh leaves and drink as a tea. It’s another powerful adaptogen, meaning when you are stressed, it’s wonderfully calming. It increases gamma-aminobutyric (GABA) levels in the brain, a mood regulator. GABA stops neurons from getting overexcited, on the flipside, low levels of GABA can lead to restlessness and anxiety.
REDUCE STRESS. Whilst the adrenals are spiking your cortisol levels, you need to counter act this. Introduce a 15-30 min calming practise each day. Meditation, yoga, enjoying a good book, gardening, or just a hot bath. Your body will really thank you you for it.
MINDSET. Your body and cells are listening to your thoughts, so make sure your inner dialogue is positive and in line with where you want to be going. Otherwise you can trigger and even feed negative emotions.
Best Supplements
reducing menopausal symptoms
The best way to reduce or even eliminate symptoms is to address the root cause.
WILD YAM - BOOSTS progesterone
Wild Yam is available as a cream, or a tincture and boosts your body’s progesterone production as it contains diosgenin (a phytoestrogen, or plant-based Estrogen) which the body converts into the hormone progesterone.
SEA KELP or SEAWEED - thyroid
Sea kelp or seaweed stimulates the pituitary gland which also secretes hormones and can act as back up to the ovaries and adrenal glands.
Ashwagandha - ADRENAL fatigue + anxiety
By supporting the adrenals with an adaptogen herb, like Ashwagandha not only improves hormone production, but reduces cortisol levels promoting a sense of calm, allowing you to respond rather than react, whilst also improving energy levels, anxiety and sleep. As we know prolonged periods of cortisol has detrimental effects on the body.
PUERARIA MIRIFICA - menopausal symptoms
Pueraria mirifica is a bioidentical herb and said to relieve menopausal symptoms. Some symptoms it’s said to help are vaginal health, promotes bone health, improves antioxidant activity, supports heart and brain health and may have anticancer benefits.
ANNATTO - boosts vitamin E
Annatto is the most natural form of Vitamin E, which will be best absorbed by the body. It is pretty pricey, but the benefits are amazing. If cost was an issue, you could get an E Complex, but annatto has the best bioavailability.
MARINE COLLAGEN - skin / hair / nails
I’ve done a lot of research on marine collagen and love the profile on Diet Applements, particularly for the additional Biotin and they contain a relatively high amount of marine collagen, both types I & II, 1800mg per 3 caps and for the price they are pretty good.
Foods to avoid
reducING inflammation
A poor digestion can lead to inflammation, contributing to the increase of estrogen and decrease of progesterone, regardless of what is already going on with your ovaries.
SUGAR and HFCS (high fructose corn syrup) because we all know sugar causes inflammation and insulin resistance in the body. Sugar is 50% glucose and 50% fructose, while high fructose corn syrup is about 45% glucose and 55% fructose (sugar metabolism).
GRAINS / REFINED CARBOHYDRATES can tip the balance of many nutrients, because they can block your body’s ability to absorb the good foods you are putting in. Particularly iron, vitamin C and B vitamins, which often result in fatigue and further digestive issues. Studies have even shown that refined carbohydrates induce neuro-inflammation and anxiety.
ALCOHOL a study was conducted of a group of people consuming alcohol regularly and those that had more than two drinks a day displayed higher inflammatory markers of C-reactive protein (CRP).
PROCESSED FOODS processed foods can very often cause inflammation, damage to the gut lining resulting in pain, autoimmune issues and a greater susceptibility to disease.
Holistic Help
guiding you back to health
In my 10 years of clinical experience. Regardless of a clients symptom, condition, or disease. The root cause is 99.9% due to three crucial factors:
The body’s capacity to eliminate toxins efficiently.
A lack of intestinal absorption.
Not getting the right balance of nutrients.
(The other 0.1% is mindset, which we work on if you are experiencing any sabotage).
By using a series of detoxes, combined with intermittent fasting, food eliminations and balanced wholefoods that are right for your body depending on what comes up on your Biofeedback scans we get you back to hormonal happiness.
So if you have menopausal hindering symptoms, get in touch, it’s time to put you first.
Resources
https://www.mountsinai.org/health-library/herb/wild-yam.
https://www.summahealth.org/flourish/entries/2023/04/preparing-for-menopause-understanding-the-signs-and-symptoms-in-all-three-stages.
https://www.sutterhealth.org/ask-an-expert/answers/shrinking-ovaries#:~:text=After%20menopause%2C%20our%20ovaries%20do,become%20but%20they%20never%20disappear.
https://thebms.org.uk/wp-content/uploads/2023/08/17-BMS-TfC-What-is-the-menopause-AUGUST2023-A.pdf
https://pubmed.ncbi.nlm.nih.gov/8435048/
https://www.healthline.com/nutrition/6-foods-that-cause-inflammation
https://www.northvalleywomenscare.com/blog/4-essential-vitamins-for-hormonal-imbalance#:~:text=Vitamin%20D%20controls%20the%20production,insulin%20and%20blood%20sugar%20level%20.
https://www.franciscanhealth.org/community/blog/first-signs-of-perimenopause