The menopause, a change in hormones
Enjoy a healthy and energetic future
The transition process from approaching the menopause, through the peri to post menopause can be individual to all women. There isn’t a one size fits all, we are all uniquely individual, however there is some common ground where all women, if they understand the process can smooth the transition helping to embrace this natural beautiful time in their life.
Perimenopause - going through the actual process, which includes the final period.
Menopause - is seen as when a complete 12 months has followed since the last period, which of course until you are able to look back, you won't realise when this is.
Postmenopause - when the process is complete, this can often be around the age of 50. There is then the exciting bit, the rest of your life!
The earlier you start to prepare and look after yourself, anticipating the changes ahead, the easier the menopause transition should be and the better your health following this.
Around the age of 40, our bodies start to prepare for the menopause. Women can experience the start of a variety of symptoms, which for some could be too subtle to notice and for others it may feel like something is taking over their body.
Hot flushes, nights sweats, lack of sex drive, tiredness, weight gain, joint pain, headaches, depression, forgetfulness, tearfulness and lack of confidence are an examples of symptoms that women may experience.
What is happening to our hormones at this time? Relevant hormones are; oestrogen progesterone, testosterone/androgens/male hormones, follicle stimulating hormone (FSH), luteinising hormone (LH).
A vague outline as to what happens to these hormones:
During the first half of a menstrual cycle (the follicular phase) a hormone known as FSH is released. FSH stimulates follicles on the ovaries to grow.
These follicles contain eggs.
As oestrogen levels rise, FSH levels fall. At this time a hormone known as LH is then released with a ‘surge’. The surge tells the ovaries to release the most mature egg from the follicles. The egg is ‘caught’ by the fallopian tube and begins its journey down to the womb (uterus). At this time the empty follicle starts to produce the hormone progesterone. Ovulation then takes place which means:
Route 1 - the egg is fertilised - results in pregnancy
Route 2 -fertilisation does not happen, menstruation commences, both oestrogen and progesterone levels drop. The body is ready to start the next hormone cycle and it starts all over again.
This process will get disrupted and sequences will vary during the perimenopause stage.
Diet and lifestyle forms the foundation of hormone health. Food and drink choices create the fuel that feeds the biochemical process in the body. Nutrients consumed, manufacture hormones, providing you with food for your hair, skin, nails, energy and keeps you alive.
Research has shown that a good diet supports hormonal health and reduces the risk of hormone related cancers. Good digestion, absorption and elimination are key factors to this process alongside ensuring sufficient levels of bacteria in the gut.
Reducing stress also plays an important part of the process. The adrenal glands take on the role of producing oestrogen at menopause therefore adrenal health, supporting stress is important.
Diet and lifestyle.
- Good sleep and exercise are essential.
- Consuming phytoestrogens; ‘plant based foods that have an oestrogen-like activity and hormone balancing effect’ on the body will be supportive during this transition. Examples are: flaxseeds, lentils, chickpeas, soya milk, tamari, tofu, vegetables and fruits.
- Good fats; oily fish, avocado, nuts and seeds are essential at this time.
- Keeping the body well hydrated and ensuring a good intake of fibre is also important. Fibre helps to excrete used oestrogen's from the body, preventing the recirculation back around the body which can exacerbate menopausal symptoms and contribute to health risks.
- Refined sugars are best eliminated as they contribute to tiredness and mood swings.
The menopause is a time to celebrate and rejoice the next chapter in your life. Sometimes support is necessary therefore food-based supplementation are an option to help ease the transition. Support from a nutritional therapist can be very advantageous during this time.