When it was suggested I write an article on menopause for this month’s issue, I said it would probably be easier to write a book on the subject than choosing what are the important highlights of menopause. Trust me, they’re all important. You see, I’m a self-proclaimed Amateur Expert on the subject since women’s health is a huge topic for Tips from Tia, and I must tell you, even though all women will experience menopause at some point, every woman’s body is different, and there are many facets when it comes to the change of life. Menopause is inescapable for women, but there are ways to make it less of a burden.
Keep reading to find out how.
What is Menopause?
First thing first, we need to understand what it really is and why it happens.
Menopause: The natural cessation of menstrual cycles, typically occurring in women in their 40s or 50s, with the average onset of age being 51 in the United States. Menopause is only confirmed after 12 consecutive months without menstruation. It is when that ticking clock has stopped and one has reached the end of fertility due to a sharp decline in reproductive hormone levels. Symptoms may include hot flashes, night sweats, mood swings, vaginal dryness, and a slew of other uncomfortable symptoms. The steep reduction of the main female hormone, estrogen, also increases the risk of long-term health issues, such as cardiovascular disease, chronic pains, and osteoporosis, not to mention aging inside and outside the body.
Oh, yes… Menopause is such a joy. (sarcasm)
There are three stages of menopause including:
Perimenopause– When symptoms start. Usually, a tell-tale sign is when women tend to bleed heavily and longer. Hot flashes can start along with patterns of chills. Hair and nails can change as well as your skin. It’s not strong symptoms for all women. Some may notice something ‘feels’ different while others feel like they are losing their minds. This stage can last for years as your estrogen tank starts to drop.
Menopause– When your period has stopped and you are in the thick of the symptoms, while all the hormones are decreasing. This is around a 12-month period of no menstrual cycle.
Post Menopause– Post happens immediately after your period has ended for longer than 12 months. It will last the rest of a woman’s life, even with the use of hormone supplementation since the ovaries have gone through the change. This label is the most sudden and bittersweet for most ladies. It can be a relief to overcome the annoying symptoms, but one can feel a great sense of loss as well. Speaking with a therapist can be beneficial during this time
The Truth About Ovaries
The ovaries are a remarkable organ. The ovaries are two small, almond-shaped organs located on either side of the uterus in the female reproductive system. They play a vital role in reproduction and overall hormonal balance. Yes, they hold the immature eggs that look to be fertilized each month, but did you know that every woman is born with her specific number of eggs all ready to go once she hits menstruation? Wild, right?
Besides the eggs, the ovaries are also home to the hormone production.
Testosterone: In smaller amounts, it contributes to libido and bone strength.
Estrogen: Regulates the menstrual cycle, supports pregnancy, and maintains secondary sexual characteristics (e.g., breast development).
Progesterone: Prepares the uterus for pregnancy and supports early pregnancy.
Hormones affect the entire body, and they are needed in full supply throughout many periods of a woman’s life to help her grow, mature, reproduce, and function. Unfortunately, some women experience a condition called Primary Ovary Insufficiency (POI) where the body doesn’t hold one or all the hormones before the acceptable age of menopause. It’s too much information to get into all of POI, but it’s super rare and can only be confirmed by a doctor.
Women with POI usually experience empty hormone tanks, unlike women who naturally experience menopause and who still have some hormone output well into their geriatric stages of life. The youngest cases of POI have been discovered at the age of 14 but can happen (discovered) anytime between the start of menstruation and the age of 40. Those with POI are considered post-menopausal rapidly and need to supplement with hormone replacement as soon as possible so the body can function properly.
Organs, the skeletal system, and the brain all need the hormones to function at full speed until the acceptable age of menopause, where then the ovaries will gradually slow down to an unhurried output.
Unlike those with POI who must supplement, women who experience natural menopause can choose tosupplement with Hormone Replacement Therapy (HRT), natural supplementation, or wait out the change naturally.
HRT… WTF?
The sound of HRT scares a lot of ladies due to the increased risk factors for cancers. However, when maintained and you stay proactive, HRT can be a fantastic option for many women.
There are synthetic and bioidentical options on the market for hormones. Birth control has also been used as a simple form of HRT because when adding in estrogen, and progesterone must be added to maintain the balance and reduce the chances of cancer. Using an estrogen patch along with a progesterone IUD like the Mirena® could possibly be the ultimate option.
HRT is not a one-size-fits-all, so starting HRT can take time to balance where you will feel better. However, it can be an extremely beneficial route to feel normal again.
Natural Supplementation for Estrogen
There are several over-the-counter supplement brands that help naturally restore some estrogen. Taking these pills daily can help slightly combat the body’s estrogen loss.
Vitamins are a great way to combat estrogen loss.
- Vitamins C and A are good for boosting estrogen production.
- B Complex can help stabilize mood.
- Vitamins D and K are great for bone health.
- Vitamin E is a great natural source for easing hot flashes.
Natural estrogen can be found in foods with phytoestrogens: Lignans, Isoflavones, Resveratrol, and Flavonoids.
Here’s a list of foods that contain phytoestrogens:
- Soy- Found in forms like tofu, tempeh, edamame, and soymilk.
- Cruciferous Vegetables- Includes broccoli, Brussels sprouts, and kale.
- Flaxseeds- The richest dietary source of lignans by sprinkling on dishes, baking into bread or cookies, or blending into smoothies and spreads.
- Garlic- Great influence on estrogen levels, potentially reducing age-related bone loss, although more research is needed.
- Peaches- High lignan content is associated with reduced breast cancer risk by consuming two servings weekly may be beneficial, with similar effects noted for blueberries and strawberries.
- Sesame Seeds- Improve cholesterol levels and influence estrogen levels.
- Red Wine- Rich in resveratrol, a phytoestrogen linked to reduced heart disease risk by regulating cholesterol. Some research suggests it may inhibit cancer cell growth, particularly in postmenopausal women.
Letting the Body Take Its Natural Course
This is by far the most challenging for ladies who are experiencing a drastic hormone drop-off. However, some lucky women hardly experience menopause. Perhaps, they have a hot flash weekly or daily. Maybe intercourse isn’t as pleasant as it once was. Or, their skin may resemble their teenage years again. Well, treating individual symptoms might be the way to go.
When having a hot flash, use a cool rag in your hot zones including, wrists, inner thighs, neck, and underarms. These spots will help regulate your system faster. Also, remember to stay hydrated. Hydrating has many benefits when it comes to menopause.
Are skin issues making you itch or break out? Try a benzoyl wash and hydrate with a skin-sensitive moisturizer. Hydration to your body and skin is key to slowing the loss of collagen which is highly affected by estrogen loss. Adding a collagen supplement to your daily routine can boost your body’s ability to produce collagen.
Is intercourse discomfort an issue? Use natural lubricants. Using coconut oil or olive oil as a natural lube can give a lasting effect while being kind to your area. Also, try perineum massage. By delicately stretching out the vaginal walls on a daily basis, this can keep the pelvic floor from hardening, which is a number one reason why intercourse can be painful after menopause.
Also, look at the above section to add some natural foods to your diet for a smoother transition.
Consult your doctor before trying any supplements and be aware if you have any allergies before trying any of these tips and remedies.
Final Thoughts…
Menopause is something no woman can truly escape from, but thanks to technology and decades of wisdom, there are plenty of options to ease the change of life. All you need to do is figure out which options work best for you. There are plenty of support groups for the change of life since it can feel drastic, but you need to remember, that you are not alone, and this too shall pass. Embrace your feminine energy and be proud of your latest accomplishment in life. You are in your prime, and you can make this chapter of your story better than you could have ever imagined.
