Life cycle

Henrietta Norton provides an overview of the perimenopause and menopause and offers some natural ways to manage the symptoms

Menopause is a natural, transitionary stage, moving a woman away from the child-bearing years into a stage that, according to Ayurvedic and traditional Chinese medicine, is characterised by ‘soul development’.

A Native American saying tells us: ‘At her first period a girl meets her wisdom. Through her menstruating years she practises her wisdom, and at menopause she becomes her wisdom.’ Perimenopause is defined as the time leading up to the menopause and can begin up to ten years before menopause occurs. It is when oestrogen, progesterone and testosterone levels rise and fall erratically, as the ovaries prepare to stop releasing eggs entirely, slowing down the reproductive system until one reaches the menopause. Just like puberty, it marks a significant hormonal transition for the body.

Strictly speaking, full menopause is only one day – it is the day after the absence of a menstrual period for more than one year. This usually occurs between the ages of 45 and 55, with the average age being 51 years in the UK. The time after this period is known as post-menopause. Until recently, perimenopause was mistakenly lumped in with menopause, rather than understood as its own life stage. Menopause was often thought of as hot flushes and night sweats only, which left women unaware of the more than 48 symptoms associated with perimenopause. This may be why, although half the population will experience it, two out of three women find themselves blindsided by it. It is not uncommon for women to be wrongly diagnosed with depression, burnout or anxiety in the lead-up to menopause, as many of the symptoms overlap.

Symptoms can be physical, mental and social – from erratic periods, sleep issues and headaches to mood swings, drops in libido, memory lapses and anxiety, as well as dryness of the skin, vagina and/or hair. Women moving into perimenopause may experience almost PMS-type symptoms rather than classic menopause symptoms – which are often confused. Vasomotor symptoms are more commonly referred to as ‘hot flushes’ or ‘night sweats’. Women may experience often rapid changes in body temperature, palpitations and a shift between experiencing heat and chills. It is thought that the hypothalamus (which controls body temperature) is affected by changes in the levels of oestradiol (the most potent form of oestrogen) and the hormone LH.

Women should seek advice as soon as they begin to see changes in their cycle. Perimenopause can go on for some time, but only a professional will be able to support deciphering the difference between perimenopause and other conditions like PMS or mild depression. A nutritional therapist may also recommend some hormone testing, either through a GP or privately. Some changes in cycle and symptoms may be better managed naturally if dealt with earlier on. Very often, women who are very tired, stressed and overworked will find perimenopause a challenge. Supporting the adrenal glands and energy systems should begin early.

Whatever a woman’s experience, it is vitally important to remember that this is not a disease, it is a natural progression to a different stage of a woman’s life cycle and that it is a mind, body and spirit experience. Proactively caring for yourself and the body systems that are being affected by changes in hormone levels is the best strategy if this ebb and flow is to be experienced as a positive transition.

Dietary strategies

Try phytoestrogen-rich foods
Phytoestrogens are plant hormones with a similar structure to human oestrogens but have the ability to lower oestrogen levels when they are too high and increase them if they are too low. Try flax, wholegrains, fermented soya such as fermented tofu. They have been shown to have the added benefit of being protective for heart health too.

Eat enough protein
It is important to eat enough protein during this life stage; we need bones and muscle mass to support the structure around our joints, but also to fortify our skin, promote healthy detoxification and balance our mood, hormones and blood sugar levels.

Enjoy fibre-rich foods
Make sure that you have enough fibre-rich foods, such as green vegetables, pumpkin, sunflower and sesame seeds and wholegrains. These provide B vitamins such as vitamin B6 and magnesium, which are hormone building blocks that also support gut health.

Build in cruciferous vegetables
Cauliflower, cabbage, kale, pak choi, broccoli, Brussels sprouts, mustard plant and rocket all contain indoles which support oestrogen processing.

Feed your gut
Build in foods that promote the growth of helpful bacteria in the gut. These foods are known as prebiotics and good sources are fermented foods such as sauerkraut or kimchi, as well as chicory, artichokes, garlic, oats, leeks, apples and pears. They help the body to process oestrogen correctly. Poor balance of bacteria in the gut also leads to bloating and distension, common symptoms of menopause, so prebiotics will help address this too.

Embrace essential fats
Essential fats found in nuts, seeds, avocado, fish, flax oil and olive oil can be especially supportive in moderating hormone imbalances, promoting skin health and alleviating symptoms associated with menopause, such as joint pain and vaginal dryness. Oily fish (omega-3) helps to increase beneficial oestrogens, decrease harmful oestrogen metabolites and moderate inflammation. More recently, research has been looking at the role that inflammation could play in exacerbating the symptoms associated with perimenopause and menopause, and whether essential fatty acids including DHA and EPA may help to reduce them.

Supplements

Multi-nutrient for your life stage
For all-round vitamin and mineral support. This should include zinc to balance testosterone, vitamin B6 for energy and hormone regulation, and vitamin D, which helps to regulate sex hormones.

Omega-3
This contributes to wellbeing on many levels, including supporting mood, reducing inflammation, helping brain function and reducing menstrual cramping. Take 1g per day.

Soya isoflavones
Isoflavones can help to mitigate the symptoms associated with hormonal changes during menopause. 50–100mg once a day.

Ashwagandha
KSM ashwagandha has been shown to reduce stress, anxiety and insomnia, as well as weight management and healthy ageing.

Extracted from: The Natural Supplement & Nutrition Guide for every stage of life by Henrietta Norton (£20, Laurence King)

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