Menopause – what it means and how to support your body during this period?

Toitumine

Menopause is a natural stage of life that every woman experiences. It marks the transition from fertility to postmenopause, during which menstruation ceases. This typically occurs between the ages of 45 and 55, though the timing can vary. This process is accompanied by hormonal changes that may cause various symptoms and affect a woman’s quality of life. Fortunately, there are many science-based ways to support the body during this period.

What happens to a woman’s hormones during menopause?

The primary biological mechanism of menopause is the decline in the production of estrogen and progesterone by the ovaries. These hormones regulate the menstrual cycle and influence multiple body systems, including metabolism, bone density, and brain functions.

Estrogen decline

Estrogen is the primary female sex hormone that supports the reproductive system, cardiovascular health, and bone structure. A decrease in estrogen can lead to several health concerns, including:

• Hot flashes and night sweats – The hypothalamus, which regulates body temperature, becomes more sensitive to hormonal changes, leading to sudden heat sensations and excessive sweating.
• Mood swings and depression – Estrogen influences serotonin and dopamine levels in the brain, so its reduction may cause anxiety, depression, and irritability.
• Weight gain and slower metabolism – Estrogen helps regulate insulin sensitivity and fat storage. Its decline may lead to weight gain, particularly in the abdominal area.
• Loss of bone density and osteoporosis risk – Estrogen helps maintain strong bones. Its decline may result in bone loss and an increased risk of osteoporosis.
• Skin changes – Reduced estrogen levels lower collagen production, leading to dry skin and decreased elasticity.

Progesterone decline

Progesterone helps regulate the menstrual cycle and supports sleep quality. When progesterone levels decrease, women may experience:

• Sleep disturbances – Many women experience sleep problems during menopause, as progesterone has a calming effect on the nervous system and promotes deep sleep.
• Irritability and increased stress sensitivity – Progesterone has a soothing effect, and its decline may lead to heightened anxiety and tension.

Testosterone levels and their effect

Although testosterone is commonly associated with men, it is also crucial for women. Testosterone affects:

Muscle mass and energy levels – Testosterone levels naturally decline with age, potentially leading to muscle loss and fatigue.

Libido – Testosterone influences sexual desire, so its decline may lead to reduced interest in intimacy.

Menopause symptoms and their alleviation

Menopause symptoms can range from mild discomfort to a significant decline in quality of life. The main symptoms and relief strategies include:

• Hot flashes and night sweats – Wearing breathable clothing, using lightweight bedding, and sleeping in a cool room can help. Phytoestrogens (such as those from soy) may also provide relief.
• Mood swings and anxiety – Regular exercise, yoga, meditation, and a diet rich in B vitamins can help stabilize mood.
• Sleep disturbances – Establishing a bedtime routine, avoiding caffeine and alcohol, and using calming herbal supplements like valerian and chamomile can improve sleep.
• Bone density loss – Adequate calcium and vitamin D intake, along with strength training, can help maintain bone density.
• Decreased libido – Different couple therapies can help here, but also so-called aphrodisiacs (such as maca root, raw cacao or ginseng).

Nutrition during menopause

A healthy diet is crucial during menopause, as it helps support hormonal balance and overall well-being.

Phytoestrogen-rich foods – Soy, flaxseeds, sesame seeds, and red clover may help alleviate menopause symptoms.

Calcium and vitamin D – Dairy products, leafy greens, almonds, and sunlight exposure help maintain bone health. A 2023 review notes that the amino acid tryptophan, which is found in dairy products, helps people fall asleep and stay asleep.

Healthy fats – Omega-3 fatty acids from fish, nuts, and seeds support heart health and reduce inflammation. According to a 2020 review, higher omega-3 fatty acid levels are associated with better health among women in postmenopause. Additionally, women in postmenopause who have diabetes or coronary heart disease tend to have lower omega-3 levels than women without those conditions.

Protein-rich foods – Lean protein sources such as chicken, fish, tofu, and legumes help preserve muscle mass. In 2017 study, researchers found that women with the highest intakes of vitamin D and calcium had a 17% lower risk of early menopause.

Reducing refined carbohydrates and sugar – Helps stabilize blood sugar levels and prevent weight gain.

Staying hydrated – Hormonal changes can cause dry skin, so it is essential to drink plenty of water.

Natural supplements to support menopause

During menopause, the body may require additional support, which natural supplements can provide. Be More Superfoods offers two excellent products to help maintain hormonal balance in women:

Evening Primrose Oil – Contains gamma-linolenic acid (GLA), which helps reduce hormone-related discomforts such as breast tenderness, dry skin, and mood swings.

Female Balance – Contains soybean extract, Dong Quai root extract, bitter orange extract, and monk pepper extract, all of which help support female hormonal balance and alleviate menopause symptoms.

Menopause can be a challenging phase, but a conscious approach to nutrition, lifestyle, and natural supportive measures can help make this period more manageable. Listen to your body, make healthy choices, and use natural supplements when necessary to feel your best!