A BETTER START WITH MENOPAUSE
An early strategic plan based on health data can help manage menopause. Our roving dietitian Eve Persak shares insights on nutrition and natural remedies.
By 2025, there will be over 1 billion women experiencing menopause in the world. That is 12% of the entire world population of 8 billion people. Menopause-related products and services have hit the market, a projected $600 billion industry, because women want to remain active and lead a healthy, fulfilling life. Our medical nutrition therapist and sports performance dietician, Eve Persak, offers practical insights and tips to positively experience menopause.
“It’s hard to say,” opines Eve Persak when asked why some hesitate to seek help. “Each woman’s views and feelings surrounding menopause are unique.” Menopause is a natural biological process that occurs when the menstrual cycle ends. Generally, women reach menopause between the ages of 45 to 55. However, some women fall outside this range.
Menopause is caused by expected changes in the levels of female reproductive hormones — oestrogen and progesterone decrease and, later on, the follicle-stimulating hormone (FSH) rises. The time that marks the end of a menstrual cycle evolves in three stages:
Perimenopause: The time leading up to menopause. As hormone levels begin to decline, a woman’s usual menstrual patterns become irregular and symptoms appear.
Menopause: This marks the cessation of menstruation. It is formally diagnosed when a woman’s period is absent for 12 consecutive months.
Postmenopause: The years after menopause has occurred and lasts for the rest of a woman’s life.
For the body, these hormonal shifts have significant effects outside the reproductive organs. They participate in the functioning of the urinary tract, the heart, and blood vessels. Also, the shift impacts the bones, the brain, breasts, pelvic muscles, mucous membranes, skin, and hair — all of which play essential roles in a woman’s health and well-being.
“The internal systems of the body rely upon and dance with one another,” says Eve and with this dance comes the need to maintain some semblance of getting the right footing.
PLAN A BALANCED MEAL
Many women gain weight as oestrogen levels drop in middle age. To have a revolutionary effect, reduce all powdery or fluffy 'whites' — added sugars, white-flour bread, bakery goods, and even (sadly) white rice. These can hurt blood sugar levels and the delicate balance of the microbiome, impacting reproductive hormonal management.
“I pay close attention to the dietary adequacy or deficiency of certain key nutrients,” says Eve. The inclusion or exclusion of therapeutic or potentially worrisome ingredients and overall meal pattern and timing can make a huge difference.
Focus on mindful eating with a nutrient-rich diet of fruits, vegetables, fibre, and high-quality protein and dairy products. Limit intake of caffeine and alcohol, particularing at night, if you are sensitive to its stimulatory effects.
SET TIME FOR EXERCISE
Women in menopause, with all its uncomfortable symptoms, often do not feel motivated to exercise or regain control of their bodies. Regular physical activity is a great way to regain some of that confidence. Exercise releases endorphins, feel-good hormones and maintains a healthy weight.
Workouts do not have to be strenuous to be beneficial. Cardio exercises such as walking and bicycling are great options. They get your heart rate up and lungs working harder, and burn a good amount of calories, helping to prevent heart disease which is common among women of menopausal age.
“I often invite women to open themselves to movement practises like yoga, Pilates and Gyrotonic, which engage the musculature and connective tissues in the hips, pelvis, and spine. These exercises benefit the body’s “soft” tissues and improve bone intergrity,” says Eve. Weight-bearing and muscle-strengthening exercises preserve lean muscle and slow the rate of bone loss.
MAKE SLEEP A PRIORITY
Insufficient sleep and poor quality of sleep can affect hormone levels negatively. As a result, some may experience irritability and mood swings. Nighttime hot flashes are often paired with unexpected awakenings. Research shows that many menopausal women wake just before a hot flash occurs due to the changes in the brain that lead to the reaction, and those changes — not just the feeling of heat — may also be what triggers the awakening.
“Don’t persevere with yo-yo of caffeine-heavy drinks in the day and sleep-inducing medications, prescription or otherwise, at night,” advises Eve. Speak to a nutritionist or naturopath for support and restore the much-needed REM cycles through better food choices, therapeutic practitioner-grade supplements, meditation, and breathing techniques.
BE PROACTIVE WITH HEALTHCARE
A woman's menopausal experience can be significantly more comfortable if various support systems are in place as soon as they are needed. For example, taking an initial “baseline” hormone test before the onset of perimenopause and then every few years after allows medical practitioners to screen for and correct any imbalances or abnormalities early on.
The best approach is to be proactive and have open discussions with healthcare professionals as early as mid-thirties. “This can include any combination of doctors, medical nutrition therapists, naturopaths, physiotherapists, or fitness practitioners,” adds Eve.
“I’ve found that many women feel some degree of embarrassment – even shame – when perimenopause begins. I believe this may stem from an association between menopause and the ageing process, as in ‘if I’m experiencing this, I’m now officially old or it’s the end of womanhood’”, adds Eve.
In such cases, it is often important to offer a reminder that menopause could not be more feminine. It is an expected, natural phase through which every single woman will experience. Personalised lifestyle and nutrition therapies – on their own or coordinated with medical treatments, if any, can offer invaluable support for any women during menopause.
At COMO Shambhala, our focus on holistic wellness blends contemporary science with ancient healing. Learn more about our programmes and make transformational shifts today.