What Happens in Your Body During Menopause?
Menopause is a period that every woman experiences. Yet, it remains a topic that is rarely discussed. We wish to change that. Did you know that menopause can last anywhere from five to ten years in total? During these years, you may experience unpleasant symptoms, with hot flushes being the most well-known. Where do these symptoms come from? We investigated this.
The Three Stages of Menopause
Menopause consists of three stages: perimenopause, menopause, and post-menopause.
Perimenopause: 4-6 Years Before Menopause
Perimenopause is the period before your last menstrual cycle. On average, hormonal changes can begin from the age of 35. This process occurs very gradually, so you are unlikely to notice it. From the age of 40, you might notice changes in your menstruation. This phase is characterised by the absence of ovulations and irregular periods. Menstruations may occur closer together or be delayed longer. Bleeding patterns can also change, becoming heavier or lighter. Perimenopause lasts approximately 4-6 years, during which oestrogen levels gradually decline. The same applies to progesterone production. Often, progesterone levels decrease even faster than oestrogen levels, leading to oestrogen dominance, which can also cause symptoms such as weight gain, hair loss, PMS, mood swings, and insomnia.
Menopause: Your Last Menstrual Cycle
Menopause marks a woman's last menstrual cycle. The timing of menopause is determined retrospectively, one year after menstruation ceases. The last period occurs when the ovaries no longer have viable eggs. Almost no oestrogen and progesterone are produced, and the reproductive system loses its function. As a woman, you are no longer fertile.
Post-Menopause: 2-5 Years After Menopause
Post-menopause is the period starting a year after menopause. During post-menopause, the ovaries no longer produce hormones, disrupting the hormonal balance. The female oestrogen hormones that are still present in the body are produced in the adrenal glands and fat tissue instead of the ovaries. However, this is usually insufficient to balance your hormones. Consequently, you may still experience common menopausal symptoms in this stage. It can take several years for the body and mind to find a new balance and for you to achieve a new hormonal equilibrium as a woman.
How Do You Know if You Are in Menopause?
Recognising menopause can be challenging, but there are some common signs that may indicate you are in this phase. These include irregular menstruation, hot flushes and night sweats, mood swings, vaginal dryness, or changes in sleep patterns. Keep in mind that these symptoms can also have other causes, so it is advisable to seek advice from your healthcare provider.
What Are Typical Menopausal Symptoms?
The main symptoms during menopause are caused by decreased oestrogen levels. Common symptoms experienced by women during menopause include:
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Hot flushes and night sweats
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Weight gain
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Osteoporosis, bone loss
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Sleep disturbances
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Dry mucous membranes
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Joint and muscle pain
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Mood swings, depression, anxiety
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Muscle weakness and loss of strength
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Skin ageing
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Hair loss
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Migraine
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Tender breasts
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Bladder problems
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Heart palpitations
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Fungal infections
A considerable list. Fortunately, it is not the case that you will experience all these symptoms. It varies greatly from woman to woman which symptoms and to what extent they are experienced. This does not mean you have to accept them. We are here to offer personal advice and a listening ear, to help you navigate this rollercoaster of change and feel balanced as a woman.
What Can You Do About Menopausal Symptoms?
Because the experience of menopause varies so much from woman to woman, it is difficult to give one-size-fits-all advice. Every woman and every menopause is different, so a personal approach is even more important. However, there are some dietary and lifestyle factors that can alleviate menopausal symptoms:
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Eat foods with a low glycaemic load
The glycaemic load indicates the extent to which the blood sugar level rises after eating a product. The higher the glycaemic load, the more insulin is produced. The lower the glycaemic load, the more calmly our pancreas can respond with insulin production. A stable blood sugar level supports hormonal balance. Examples of foods with a low glycaemic load include legumes, whole grains like quinoa and oats, and healthy fats such as nuts, seeds, and avocado.
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Eat foods rich in phytoestrogens
While you may have learned to avoid too many soy products because they contain hormones, it's a bit different when it comes to menopause. Foods with phytoestrogens, including soy, can help reduce menopausal symptoms. It's important that your body can convert phytoestrogens into more active metabolites. For this, good gut health is crucial. Foods rich in phytoestrogens, besides soy, include legumes, blue grapes, broccoli, and nuts.
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Ensure sufficient physical activity
Exercise positively affects hormone activity and balance in women. Additionally, exercise helps protect against metabolic disorders such as obesity, diabetes, and osteoporosis. Regular physical activity reduces the number of hot flushes, alleviates insomnia, and boosts self-confidence.
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Minimise stress
Excessive or frequent stress is a heavy burden on the body and can significantly disrupt both body and mind. This is something you want to avoid as much as possible during menopause. Moreover, stress increases the stress hormone cortisol, which can subsequently disrupt the balance of other hormones. You can manage your stress levels by meditating, exercising sufficiently, and occasionally disconnecting from digital devices. Screen time can also feel like stress to your body.
Looking for more information about menopause? Visit this page or get personal advice in one of our stores or online.
