What is it?
In the medical community, menopause refers to a woman who has not had a period for 12 consecutive months. Menopause can also occur if the ovaries are surgically removed or shut down by medications like chemotherapy for cancer. Women will spend 20-50 years in the state of menopause so it is really important to take good care of yourself during this time.
Perimenopause begins for most women in their mid-40s, and is the transition time into menopause. This phase can last for up to 10 years in some women. During this decade, the progesterone levels in a woman’s body will first become erratic (alternating between high and low) and eventually drop to zero. Some time after the progesterone starts to drop, the level of estrogen also starts to become lower.
What are the symptoms?
There are many symptoms of menopause. Some of the common ones are hot flashes/ night sweats, insomnia, vaginal dryness, recurrent urinary tract infections (UTI), mood swings, fatigue, forgetfulness, depression, cravings (sweets, carbs, or alcohol), dry skin, hair loss, weight gain, acne, and a decreased sex drive. There are other symptoms too, and you should discuss anything you are feeling with your healthcare provider. These symptoms may be intermittent or continuous.
How do I manage it?
Make sure to continue practicing healthy habits during this time. Talk to your healthcare provider to see if hormone replacement therapy is an option for you. There are also doctors who have become menopause specialists. Check www.menopause.org to find a specialist near you. Naturopathic providers can assist you if you would like to use herbs and other supplements for your symptoms.
Weight gain is common in menopause (due to a slower metabolism), so it is really important to eat nutritious foods that contain antioxidants, fiber, and vitamins/ minerals. Consume plenty of fruits, vegetables, lean proteins, and complex carbohydrates to help minimize weight gain. Remember, one of the symptoms is increased cravings for sweets, carbohydrates, or alcohol (which will all lead to weight gain), so be mindful of why you are choosing to eat certain foods (to explore this further, feel free to book a call with me). Stay hydrated and drink plenty of water.
Exercise is really important too. The risk of heart attack, and osteoporosis increases in women who are menopausal. There are 3 things that are especially important for menopausal women to consider:
- Make sure your exercise routine has some activity that raises your heart rate (aerobic exercise). This will help reduce the risk of heart attacks.
- Another factor to consider is strength training. Use Pilates or weight lifting to help build muscle mass. Increasing the muscles in your arms and legs can raise your metabolism and help prevent weight gain. If your abdominal and back muscles are strong, they can help prevent falls later in life.
- Flexibility will also help prevent you from falling and injuring yourself. Incorporate yoga or stretching exercises into your workout routines.
If you would like help to improve your lifestyle habits after menopause, feel free to book a call with me using the link below. I offer a variety of coaching programs to help you get started. I’m determined to rock my menopause years (when they come), and I hope you are too!