The menopausal transition begins on average 4 years before the final menstrual period and can last up to 10 years. This happens as our ovaries stop producing estrogen which in return results with hormonal fluctuations and physiological changes.
The symptoms and severity of menopause vary greatly from each person, however, some of the major symptoms are:
- Hot flashes
- Night sweats
- Headaches
- Insomnia or broken sleep
- Extreme sensitivity and/or irritability
- Mood swings, depression, and anxiety
- A decrease in sex drive
- Facial hair growth
- Brain fog
- Bloating and weight gain
- Joint pain
- Dry skin and hair
Here are a few ways to help ease the transition naturally and deal with perimenopause and menopausal symptoms.
Avoid Foods That Increase Menopause Symptoms
Why add fuel to the fire ( we are already warm enough)! Jokes aside, there are some foods that will increase symptoms you may already be feeling. I always recommend keeping a food journey to keep a record of how certain foods are affecting you as everyone is going to be different.
Generally speaking, some well-known trigger foods can be caffeine, alcohol, fatty meats, sugar, and spice.
Increase Foods That Decrease Menopause Symptoms
Of the main foods known to help decrease menopause symptoms are phytoestrogens. These are found in plant foods such as legumes, vegetables, fruits, whole grains, nuts and seeds ( especially flaxseeds).
Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. They contain hormone-balancing plant chemicals that can help reduce symptoms.
Avoid Xenoestrogens
Phytoestrogens are a natural source of estrogen, however, any synthetic types are called xenoestrogens. These synthetic estrogens can be hormone disruptors and can worsen menopausal symptoms.
These are commonly found in foods that were exposed to pesticides & herbicides so it’s always best to eat organic when we can. I understand this isn’t always possible, so make sure to refer to the dirty dozen to prioritize what you do buy organic and what you don’t. This is also common in meats and dairy when livestock is exposed to hormone injections. Phytoestrogens can also be found through plastic so the best practice is to never microwave in plastic or drink out of plastic bottles.
Add-In A Herb Or Supplement Regime
Black Cohosh is a traditional herb which has been shown to relieve symptoms such as hot flashes, anxiety, and insomnia with menopause
Evening Primrose Oil is a fatty acid that can help influence prostaglandin synthesis which in return helps moderate menopausal symptoms
5-HTP is a supplement that helps the body increase serotonin. It historically used for depression but can be beneficial with menopause with reducing hot flashes. There is a link between low serotonin levels and hot flashes so in some cases women find this supplement very effective.
Vitamin E is a supplement that is used commonly mostly for hot flashes. The daily dose is 400 UIs
Melatonin As your estrogen declines sometimes your cholesterol climbs, putting you at greater risk for heart disease. This may prove to be protective for women with an increased risk of heart disease and as an added benefit it also helps with sleep.
*Always remember that natural does not mean safe. Many herbal, plant and dietary supplements interact with prescription medications or may have a negative impact on chronic medical conditions. Natural approaches are not risk-free, so it’s always best to talk to your doctor about a plan for you. *
Make Some Lifestyle Changes
Staying active can help keep energy levels up and help reduce the chances of muscle loss that comes with menopause. Weight gain also happens more easily as hormones change and exercise can be a wonderful way to help reduce gaining body fat along with a nutritious diet.
Drinking 8-12 glasses of water a day can help reduce feeling bloated. This is a common symptom with menopause along with dryness of skin, which hydration is also extremely helpful with.
Change your home environment to be able to deal with the constant and sudden changes in body temperature. Hot flashes tend to happen a lot at nighttime so lowering the temperature at night, having access to a fan, using a chili pad on your mattress can help with nighttime sweats.
In Summary
The changes in your body during menopause can be very difficult to deal with but is not something that you just need to deal with. Medication is not always needed, so work with your doctor to find the best plan that works for you. These are just a few natural strategies but contacting a Naturopath could also be a great way to get some more information on natural alternatives to deal with perimenopause and menopause.