Menopause:
Menopause is a natural biological process that marks the end of a woman’s reproductive years. However, for many women the time of Perimenopause and Menopause comes with a range of issues that have a detrimental effect on quality of life. Common problems include hot flushes, night sweats, mood swings, and vaginal dryness. Due to the amount of oestrogen receptors in the body there are at least 30 and up to 66 symptoms that can be attributed to menopause.
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- Diet: As women shift from perimenopause to postmenopause, the reduction in circulation of oestrogens increases the possibility of developing and worsening insulin resistance. Raised levels of cortisol which occur naturally with aging but also with stress also exacerbates insulin resistance. This is why many women gain weight and especially around the tummy through the menopause period. A high protein diet is very important at this time to support healthy insulin levels and sensitivity as well as helping to regulate hunger and satiety. Alongside exercise, protein will help to prevent age related muscle loss which leads to decreased strength. Additionally, protein is important for production of neurotransmitters which are vital for mood regulation and cognitive function. As well as adequate protein from quality sources (1.2-2g daily per kilo of body weight depending on exercise levels) the diet should be high in vegetables and healthy fibre. A 2021 study found that higher fibre intake was associated with reduced depression in perimenopausal women. This is probably due to the beneficial effect fibre has on the gut microbiome which is also affected by reduced levels of oestrogen. Avoiding processed foods and sugars in the diet will obviously help to support healthy blood sugar levels and minimise weight gain.
- Exercise: A study in 2019 found that three resistance training sessions per week for 15 weeks reduced the number of hot flushes in postmenopausal women by almost half. Exercise (alongside good intake of protein) will also help to maintain bone density as oestrogen levels decline and, as discussed above, will prevent loss of muscle mass and increase of fat. Additionally exercise will support blood sugar levels, support mood and increase feeling of wellbeing.
- Supplements: I recommend a comprehensive blood test either privately or from the GP to check for basic nutritional deficiencies. Vitamin D deficiency is very common and can be a contributing factor to low mood during the menopause. B12, Folate and Serum Ferritin are very often at sub-optimal levels and can result in fatigue and brain fog. Thyroid hormones can also be affected by the changes in female hormone levels. I advise to have your test results checked by a Nutritional Therapist as the NHS results range is very wide and often people are told that levels are ‘normal’ when they are very suboptimal. Omega 3/6 testing is also very helpful as low levels have been shown to be a factor in sleep issues that are very common at this time. With information from blood testing you (ideally with help from a qualified professional) can use specific supplements to correct any imbalances and this can make a huge difference to menopausal symptoms. Magnesium, although not easy to test for is nearly always beneficial to help with sleep and stress and to support bone health. In addition to nutritional supplements there are many herbs that can be helpful: Black cohosh, red clover, sage and maca are all helpful although the response to these varies from person to person. Soy isoflavones in the form of supplements or food (tempeh or organic tofu) can have a balancing effect on oestrogen in perimenopause and support levels post menopause. Adaptogenic herbs and mushrooms such as Ashwagandha, Rhodiola and Gingseng and Cordyceps, Reishi and Lion’s Mane are also helpful to support energy levels, libido and memory as well as thyroid function and reduction of anxiety.
Complementary therapies such as Acupuncture and Homeopathy have proven benefits for menopausal symptoms and can be used alongside Nutritional Therapy. Mind-Body Techniques such as meditation, yoga, and deep breathing can help manage the stress and anxiety that can accompany menopause.
Another perhaps surprising thing to consider is oral health. In recent years it has become recognised that the health of the mouth is integral to full body health. In particular poor gum health has been associated with cardiovascular disease and metabolic issues both of which are more prevalent in menopause. Therefore it is important to visit the dentist and the hygienist regularly as well as taking care of oral health at home. An oral probiotic is useful if you have signs of periodontal disease (or can be used as a preventative) :
In conclusion, menopause can be a challenging time for many women, but natural remedies and lifestyle changes as described above can work to eliminate symptoms and improve quality of life without the need for HRT. Please get in touch if you would like any additional information or if you would like to work with me to help you with menopausal related (or any) health issues.
If you enjoy baking you may like to try making this cake which is known as ‘HRT cake’. There are lots of versions of this recipe online – it’s a healthy treat which is full of fibre and natural phytoestrogens:
Ingredients:
100g organic soya flour – or use: https://naturaldispensary.co.uk/products/Plant_Based_Soya_Protein_Natural_Unflavoured_250g-6174-0.html
100g barley flour (or use teff flour or quinoa flour for gluten free)
100g organic oats (porridge oats)
100g organic linseeds (flaxseeds)
50g sunflower seeds
50g pumpkin seeds
50g sesame seeds
50g flaked almonds
100g organic raisins
100g cranberries (rinse in hot water if sweetened) or just use 200g raisins
200g organic dried apricots, chopped
2 inches stem ginger, chopped (Opies stem ginger from Tescos has natural ingredients – discard the syrup).
½ teaspoon mixed spice
2 teaspoons cinnamon
1tsp ginger
2 tablespoon barley malt syrup (or you can use honey or maple syrup)
450-650ml fermented soya milk (Bonsoy – from Ocado, or use organic almond milk).
Method :
Put all the dry ingredients into a large mixing bowl and stir.
Add the other ingredients and soya milk and mix well.
Leave to soak for at least ½ hour.
Pre-heat the oven to 170°C (160°C fan).
Line a loaf tin ( 30 x 11 cm ) with baking paper and spoon the mixture into it.
The mixture should have a soft dropping consistency, if not, add a little more milk.
Cook in the pre-heated oven for about 1 hour 10 mins.
Test with a skewer to see that it is cooked through.
Slice and freeze the amount not for immediate use (three days supply can be kept in the fridge )
Make yourself a delicious cup of green tea, and give yourself a well earned break to enjoy a slice of this nourishing, hormone balancing cake.