What Happens in Your Body During Menopause?
Menopause is a phase every woman experiences. Yet, it's a topic that's not often discussed. We aim 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've investigated this.
The Three Phases of Menopause
Menopause consists of three phases: perimenopause, menopause, and postmenopause.
Perimenopause: 4-6 Years Before Menopause
Perimenopause is the period before your last menstrual period. Hormonal changes can begin, on average, from the age of 35. This process is very gradual, so you may not notice it. From around 40, you might observe changes in your menstrual cycle. This phase is characterised by the absence of ovulation and irregular periods. Menstrual cycles can occur more frequently or be delayed. Bleeding can also change, becoming heavier or lighter. Perimenopause lasts approximately 4-6 years, during which oestrogen levels gradually decline. The same goes for progesterone production. Often, progesterone levels drop even faster than oestrogen levels, leading to oestrogen dominance, which can cause symptoms like weight gain, hair loss, PMS, mood swings, and insomnia.
Menopause: Your Last Menstrual Period
Menopause is a woman's last menstrual period. The timing of menopause is determined retrospectively, one year after menstruation stops. The last period occurs when the ovaries have no more viable eggs. Little to no oestrogen and progesterone are produced, and the reproductive system loses its function. As a woman, you are no longer fertile.
Postmenopause: 2-5 Years After Menopause
Postmenopause is the period starting one year after menopause. In postmenopause, the ovaries no longer produce hormones, disrupting hormonal balance. The female oestrogen hormones still in the body are produced by the adrenal glands and fat tissue instead of the ovaries. However, this is usually not sufficient to balance your hormones. As a result, you may still experience common menopausal symptoms in this phase. It can take several years for the body and mind to find a new balance and for you, as a woman, to achieve a new hormonal equilibrium.
How Do You Know If You're in Menopause?
Recognising menopause can be challenging, but there are some common signs that may indicate you are in this phase. These include irregular periods, 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's wise to seek advice from your healthcare provider.
What Are Typical Menopausal Symptoms?
The main symptoms during menopause are caused by reduced oestrogen levels. Common symptoms for women in menopause include:
- Hot flushes and night sweats
- Weight gain
- Osteoporosis, bone loss
- Sleep problems
- Dry mucous membranes
- Joint and muscle pain
- Mood swings, depression, anxiety
- Muscle weakness and loss of strength
- Skin ageing
- Hair loss
- Migraine
- Sore breasts
- Bladder problems
- Heart palpitations
- Fungal infections
A substantial list. Fortunately, it doesn't mean you will experience all these symptoms. It varies greatly from woman to woman which symptoms you experience and to what extent. Of course, this doesn't mean you have to accept them. We are here to offer personal advice and a listening ear, to help you through this rollercoaster of change so you can feel balanced as a woman.
What Can You Do About Menopausal Symptoms?
Because every woman experiences menopause differently, it's difficult to provide a single piece of advice. Every woman and every menopause is unique, so a personal approach is even more important. However, there are some dietary and lifestyle factors that can reduce menopausal symptoms:
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Eat Foods with a Low Glycaemic Load
The glycaemic load indicates how much 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 hormone 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 been taught not to consume too many soy products because they contain hormones, it's slightly different in the case of menopause. Foods with phytoestrogens, including soy, can help reduce menopausal symptoms. It's important that your body can convert phytoestrogens into more active metabolites. Good gut health is crucial for this. Foods rich in phytoestrogens, besides soy, include legumes, blueberries, broccoli, and nuts.
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Ensure Sufficient Exercise
Exercise positively affects hormone activity and balance in women. It also helps protect against metabolic disorders such as obesity, diabetes, and osteoporosis. Regular exercise reduces the number of hot flushes, improves sleep, 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 the balance of body and mind, something you want to avoid as much as possible during menopause. Additionally, stress increases the stress hormone cortisol, which can then disrupt the balance of other hormones. You can manage your stress levels by meditating, exercising regularly, and occasionally going offline. Screen time can also feel like stress to your body.
