The menopause is natural part of the ageing process that affects most women when they reach a certain age.
It usually occurs between 45-55 years of age, when a woman’s oestrogen production starts to slow down, although some women can experience the menopause before they reach 40.
It’s a natural biological process that marks the end of a woman’s menstruation cycles, when she stops having periods and can no longer fall pregnant naturally. The menopause is usually diagnosed once a woman has gone for 12 months without a period.
The hormonal changes that menopause brings about can have a big impact on your physical, mental and emotional wellbeing, as any woman who has experienced it will testify. Some of the physical symptoms can be uncomfortable, while some of the other side effects can make you feel withdrawn, emotional or overwhelmed. Menopausal symptoms can begin months or even years before your periods stop, and last around four years after your last period. However, some women experience them for much longer. While some symptoms can be mild and easily managed, some are more severe and can have a big impact on your lifestyle and wellbeing. Here, we take a closer look at some of the symptoms of menopause and some natural ways to manage them.
• What are the Symptoms of Menopause?
Most women undergo the menopause as they get older. The average age for women to reach the menopause in the UK is 51, although it can occur much earlier in some women. It’s caused by a change in the body’s hormonal balance, as the ovaries stop producing as much oestrogen and no longer release an egg each month. Premature or early menopause can occur at any age, and in many cases there’s no clear cause. Certain medical treatments, such as surgery to remove the ovaries, chemotherapy or radiotherapy can trigger early menopause, so can underlying health conditions including Down’s Syndrome or Addison’s Disease.
Unfortunately, most women will experience menopausal symptoms at some point in their lives. Some of these symptoms can be quite severe and have a significant impact on your everyday life.
Common menopausal symptoms include:
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- Hot flushes
- Vaginal dryness
- Discomfort during sex
- Night sweats
- Chills
- Mood changes
- Weight gain
- Slowed metabolism
- Thinning hair
- Dry skin
- Sleeping difficulties
- Anxiety
- Low mood
- Reduced libido
- Confusion
- Memory or concentration problems
While most symptoms ease naturally over time, if they start to have a negative impact on your lifestyle, it’s worth getting checked out by your doctor. If you experience menopausal symptoms before the age of 45, it’s also worth seeing your GP.
• How can I ease the symptoms of Menopause?
There are several things you can do to manage the symptoms of menopause. Your GP may prescribe treatments that may help. Hormone replacement therapy (HRT) replaces oestrogen and help relieve the menopausal symptoms by replacing oestrogen. Oestrogen creams, lubricants or moisturisers, meanwhile, can help treat vaginal dryness. Cognitive behavioural therapy (CBT) can help address mental health issues associated with menopause, including low mood and anxiety. And making lifestyle changes, including eating more healthily and getting plenty of exercise can also help relieve menopausal symptoms while improving your overall fitness and wellbeing.
When it comes to your diet, there are several foods you should look to incorporate. Because reduction in oestrogen during menopause can weaken your bones, cause them to become brittle and increase your risk of osteoporosis, you can combat this by eating foods that are rich in Calcium and Vitamin D. These essential nutrients are linked to good bone health, so it’s important to get enough of them in your daily diet. Dairy products like yogurt, milk and cheese are good sources of Calcium, along with dark, leafy greens such as kale, watercress and spinach. Some cereals, fruit juice and milk alternatives are also fortified with extra Calcium.
When it comes to Vitamin D, exposure to sunlight is the best way of ensuring you get enough, but topping your time outdoors up by eating oily fish, eggs and cod liver oil can also help.
Foods that are high in Phytoestrogens, meanwhile, can also help balance your hormones and ease the symptoms of menopause. Phytoestrogens are naturally occurring plant compounds that mimic the effects of oestrogen in the body. They are found in soybeans and other soy products, tofu, tempeh, flaxseed, linseed and sesame seeds and beans.
And regularly eating protein throughout the day can help slow the loss of lean muscle mass that occurs with age. This can aid weight management and help you maintain good hormonal balance, as well as support your skeletal system to keep your bones healthy.
Protein-rich food sources include lean meat, fish, eggs, legumes, nuts and dairy.
Avoiding junk food, processed sugar and stimulants like caffeine and nicotine can help regulate your mood during menopause. So, too, can limiting your booze intake, as alcohol is a depressant that can enhance your emotional state. If you’re concerned you might not be getting enough of the right nutrients in your diet to ease the symptoms of menopause, natural supplements can help.
Lily & Loaf’s Menopause Support is packed full of natural ingredients which offer holistic support to help manage the most common symptoms. Dong Quai, or Female Ginseng, is widely used in Traditional Chinese Medicine to regulate female hormones. Sage has an astringent effect on the body, this helps to reduce sweating. Kelp is a rich source of Iodine, which is essential for thyroid hormone production, regulates energy and helps metabolise fat. And the addition of Hops may provide relief to anxiety, tension, and irritability.
Like all Lily & Loaf products, they are free from harmful toxins, pollutants and animal cruelty, and crafted in accordance with the strict ethical and sustainability values we hold.
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