Congratulations if you are in menopause – you made it through perimenopause! For many women, perimenopause presents some problematic physical and emotional symptoms. Menopause can also be challenging. The symptoms tend to change once menopause is reached and it can be confusing and overwhelming to deal with the ever-changing effects of this hormonal transition. The good news is there are many ways in which a woman can support her health during this time so that she is better positioned to make the most of the next third of her life.
The average age of menopause in Australia is 51 years of age and there is undoubtedly a lot of living to be done after its onset. Around this time, women are often enjoying successful careers, pursuing new interests, raising their families, caring for loved ones, travelling, studying…. It is vital that we have optimal health to be able to achieve and partake wholeheartedly in these aspects of our lives.
Let’s take a look at the nuts and bolts of menopause – what is happening on a hormonal level and what the future health impacts can be. And let’s explore how naturopathy can help to make this a smoother transition and set a woman up for better health outcomes in her later years.
What happens in Menopause?
Menopause is defined as having been reached when a woman is 12 months post her final period. Technically, menopause is that particular moment in time. From then on afterwards, a woman is considered post-menopausal.
Menopause typically occurs between the ages of 45 and 55. If it occurs before age 45, it is considered “early menopause”. If it happens prior to age 40, it is considered “premature menopause”. It signifies the end of a woman’s reproductive life which can stir up some emotion in women. For some, it is a positive emotion and moving into this new phase belies a sense of freedom. For others, it may be a difficult adjustment to come to terms with and there may be a sense of grieving.
By the time a woman has reached menopause, the ovaries are no longer releasing eggs and the body is producing very little oestrogen. Progesterone levels have declined to be virtually absent.
It is the decline of these two key sex hormones that results in the symptoms common to menopause.
Symptoms of menopause:
Symptoms can vary greatly amongst women. Some women will experience many symptoms, causing their daily lives to be impacted severely. Other women may be luckier and only experience a few effects and in a minor way.
The symptoms can include:
- Hot flushes
- Night sweats
- Heart palpitations and tachycardia
- Insomnia
- Low mood or depression
- Anxiety and irritability
- Vaginal dryness and atrophy
- Increased urinary frequency and urgency
- Joint and muscle pains
- Weight gain
- Lowered libido and dyspareunia (pain during intercourse)
- Brain fog and lack of concentration
- Headaches and migraines
- Digestive issues such as bloating
Increased chronic disease risk after menopause
Oestrogen has many beneficial health effects throughout our lifespan including supporting bone remodeling, being cardioprotective and neuroprotective, improving insulin sensitivity and lowering blood glucose. Progesterone stimulates new bone formation and is cardio and neuroprotective.
So when women lose these two hormones, they are at greater risk of some chronic health conditions developing. These include:
- Cardiovascular disease
- Metabolic disorders eg. type 2 diabetes, insulin resistance & fatty liver disease
- Hypertension
- Obesity
- Osteoporosis
- Alzheimer’s disease and dementia
If a woman enters menopause in an overall healthy state and she maintains that state of health, there is a decreased risk of these conditions developing. In an ideal world, every woman would be supported to address things like metabolic health before she enters menopause. However, this doesn’t always happen because…. life! But it’s never too late to improve your situation. There are numerous nutritional, lifestyle and naturopathic measures that can be implemented to address these areas.
How can naturopathy help with the menopausal transition?
When supporting my patients who are post-menopausal or perimenopausal, it is important to look at their health through a wide holistic lens. I explore the symptoms they are experiencing since this is so different for every woman, and take a deep dive into their past health history, diagnosed conditions, family history, stress levels, environment, diet and lifestyle and more. This provides a lot of vital information as to how to go about treating my patients.
Testing may be used to explore key blood markers, genetic polymorphisms, gut microbiome status, hormone levels and other areas that could be playing a part in the patient’s health condition and menopausal experience. Some of these tests can be ordered through your medical doctor and covered via Medicare. The more detailed tests are ordered through a private functional pathology lab and these are out-of-pocket expenses.
As a naturopath, I work on reducing symptoms whilst also looking deeper to ascertain what may be exacerbating symptoms. It is important to also address chronic disease risk and treat conditions that may have already manifested such as dyslipidaemia (abnormal blood lipids and cholesterol); high blood pressure; fatty liver or thyroid disorders as just a few examples. This is what is meant by naturopathy having a holistic approach. Naturopaths consider all systems and organs of the body since they are interconnected.
Naturopathic treatment can involve using:
- Supplements and nutraceuticals
- Herbal medicine
- Dietary and nutrition strategies
- Lifestyle recommendations
- Mind-body strategies
The treatment protocol for every patient is different. It depends on their unique presentation as to what remedies are used.
Naturopathy is perfect for those people who are sensitive or who prefer not to use conventional medicine. It can however be used in conjunction with mainstream medical treatment.
Can naturopathy be used alongside menopausal hormone therapy?
Yes, absolutely. Many women are now using menopausal hormone therapy (MHT) to help navigate their way through perimenopause and menopause. Naturopathy can be used alongside these treatments to achieve additional benefits. It is always important that you inform your naturopath of any MHT and other medications that you are using.
What are some things I can do now to support myself through menopause and beyond?
It is so important to get the fundamental aspects right, not just to help with an easier menopause transition, but to support better health overall into the future. Some of these fundamental aspects include:
Diet:
- Eat plenty of fresh fruit and vegetables for fibre, antioxidant and anti-inflammatory effects. In particular, eat leafy green veg and brassica family vegetables like broccoli, cauliflower and brussels sprouts (the liver loves them!)
- Get adequate protein from quality grass fed red meat (no more than 2-3 times a week), organic chicken, fish and seafood, eggs, legumes, nuts and seeds – our protein needs increase as we age
- Include phytoestrogens in the diet eg. flaxseeds, chickpeas, alfalfa sprouts, pumpkin seeds, organic tofu and tempeh – they help modulate oestrogen levels
- Reduce or avoid alcohol – it is not as well-tolerated as women age and can cause issues with histamine intolerance
- Reduce or avoid sugars and processed foods – we are not as adept at managing blood glucose and insulin once we lose our oestrogen
The Mediterranean Green diet is a good approach to take. It puts the emphasis on getting lots of fresh fruits and vegetables with wholegrains, healthy fats, quality protein and low levels of refined grains and sugars.
Exercise
Maintaining muscle mass throughout life is so important and can place a woman in a much better position to experience better health in her later years. If you’re not doing some form of strength training, start! The stronger your muscles, the better your bone mass. Combine this with cardio training to maintain heart health. Make sure you’re moving daily and engaging in proper exercise sessions at least three times a week.
Vitamin D and sunshine
Vitamin D levels directly impact our bone health. Getting adequate sunshine is so important to keep vitamin D levels at a healthy level. Plus, being outside does wonders for the nervous system and managing stress levels. Be smart about how much sun your type of skin can handle safely.
Be social
Women who have a social network of women experiencing the peri/menopause transition tend to report experiencing less distress over the difficulties faced during this time. It makes sense… you don’t feel so alone in your experience when you can chat and even have a laugh about challenges you’re facing. So, make time to see friends and engage in social activities. Get out and do a walk with friends or a yoga class. Or arrange a regular brunch catchup. Maintaining social connections is super important for older adults and it’s been shown to promote cognitive function and reduce risk of depression and dementia.
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There is a lot to think about and take in. It can be overwhelming for a lot of women, particularly when there is already a lot going on in their lives and addressing their own health frequently gets pushed to the bottom of the to-do pile. But when health issues and menopause symptoms are impacting your ability to function, it is very hard to achieve all that you want to do. Health is worth investing in since we are affected by it every day. Working with a naturopath means you don’t need to navigate it on your own.
REFERENCES:
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