Perimenopause & Menopause

This is for you once you hit your late 30’s and into your 40’s. Most women do not consider ‘menopause’ until they experience a physical symptom or discomfort associated with peri-menopause. Your hormones that have been governing your menstrual cycle for the last +20 years start changing at this time.

Peri-menopause: 2-12 yrs before menopause , the timing determined by genetics.

Essentially peri-menopause is a transition, a shift within, a recalibration. The transition into menopause can be as tumultuous as puberty as the levels of the hormones progesterone and oestrogen alter and change. Every woman will have a unique response to the hormonal changes which can last a few months or 10 years. The turbulent time of peri-menopause is not forever, it is a transition to the calmer state of menopause

Menopause: is the life phase that begins one year after the last period. The hormones of Menopause are similar to girlhood, low oestrogen and progesterone. Girls crystallise the most authentic sense of self between ages 8-10 years, then puberty arrives and girls feel pressures of what it means to be a female. By reaching back to the girl within Menopause ‘reclaim lost sense of self - independence and identity’. Increased life expectancy means now that the average woman who has experienced menopause at age 50 will now live 30 years of post menopausal life.

The importance of Your Health during this Transition.

During this time there is physiological change, and, underlying health conditions can be revealed with increased risk of small health issues amplifying if left unaddressed. A rewiring and recalibration occurs as the levels of hormones change. All cells take over the previous ovarian role of oestrogen production to produce the lower levels of oestrogen that is now required.

Influences on your Peri-menopause

Genetics play a role in the timing of your menopause, if you are able check in with your mother, grandmother, aunts or older sisters can provide great insight and connection with your maternal lineage.

The symptoms you experience and the severity is largely influenced by your state of health.

Peri-menopause happens alongside ageing and is not a cause of ageing. We are all getting older.

What is Happening - The Sequence of Hormonal Changes

During the time leading into menopause - peri-menopause - egg number’s in your ovaries are diminishing, and the ovaries slow down their production of the hormones oestrogen and progesterone.

PHASE 1 - You will start to experience anovulatory cycles - a cycle where ovulation does not occur, and therefore you experience a state of reduced progesterone. Periods are usually still regular but you may start to experience some symptoms - heavier longer flows, shorter cycle lengths, mid-sleep waking, night sweats….to name a few.

PHASE 2 - Your cycles will start to become very irregular and you will be experiencing greater fluctuations and higher levels of oestrogens then ever before. Irritability, breast pain, migraines are some of the symptoms you may experience

PHASE 3 - Your cycles will now start becoming quite long with skipped periods, with lower oestrogen and oestrogen withdrawals.

PHASE 4 - the last phase into menopause the waiting to see if you get another period.

The Symptoms of Peri-menopause

Consider other times of great hormonal change in life and the experiences around those times - puberty and acne, pregnancy and morning sickness, post natal mood changes. Oestrogen and progesterone regulate our menstrual cycle and now these hormones are changing. Neurological and physical symptoms result. The degree to which symptoms are experienced may be influenced by our sensitivity to the hormones, our state of health, and other external factors such as stress.

The majority of symptoms are neurological: hot flushes, migraines, insomnia. Physical symptoms include weight gain and genitourinary syndrome of menopause (GSM).

It is essential to support the body to recalibrate to reduce the risk of developing long standing health conditions - cardiovascular health, autoimmunity and brain/neurological health.

Focus on:

Hot Flushes & Night Sweats

Often the first indication that you are perimenopausal is a hot flush - an unexpected rise in core body temperature, with a feeling of intense warmth over the body as blood flow increases. Come on suddenly or slowly, and can be accompanied by sweating or rapid heart rate, lasting a few seconds to 30 minutes. Clamminess may be experienced as the body tries to correct the temperature fluctuation. Flushes can come and go, several times an hour, every few days, and can continue for a few years to 10 years. Flushes are often intensified with stress, heat, or intense activity.

At night time a flush is referred to as night sweats, as often accompanied by heavy perspiration and may wake you. Hot flushes are energising and with increased heat and adrenaline return to sleep may be difficult.

Severe hot flushes may cause insomnia - difficulty falling or staying asleep more than 3 nights a week. Sleep quality is also influenced causing fatigue, with a knock on affect on mood, focus and memory, and inflammation and immune health.

Sleep

Disturbed sleep - falling asleep, staying asleep or waking too early.

Influencing factors: changing hormone levels disrupting sleep centres; flushing sweating; mood disorders; reduced ability to cope with stress; circadian rhythm out of sync (influenced by natural internal stores of melatonin); exacerbation of existing insomnia; sleep disorders such as sleep apnea; lifestyle factors - sleep hygiene, caffeine, alcohol, snoring partner.

What to do: exposure to natural light in the morning to assist regulating circadian rhythms, and engage with exercise each day as part of healthy sleep hygiene practice - reducing morning sleeplessness, maintaining wakefulness during the day, and encouraging sound sleep.

If you struggle with sleep: establish regular sleep schedule with a relaxing bedtime routine; be cautious of consuming any coffee; avoid alcohol (reduces quality of sleep, exacerbating hot flushes); take a warm bath shower before bed; gentle stretches/yoga; bedroom cool and comfortable, bedding and nightwear is lightweight. Avoid blue light in the night. Bed is for sleep and sex only - no work or phones.

NUTRIENTS & HERBAL ALLIES

Nutrients - as you age our requirement for nutrients increases. Vitamins and minerals support the physiological processes occurring alongside ageing - and may also have a positive influence on perimenopause and menopause symptoms. Key nutrients are B vitamins, Magnesium, Calcium and vitamin D. A well rounded wholefood diet will assist your nutrient status.

Reasons why your nutrient status may not be optimum and will benefit from supplementation:

• History of poor dietary habits, or/and diets high in processed foods that lack optimum levels of nutrients

• Compromised digestive function - this will affect nutrient absorption form your diet

• Modern farming practices over the past couple of centuries, plus use of pesticides etc have depleted soils of nutrients resulting in less nutrition in foods

• Chronic stress - results in increased needs for nutrients, and will also affect digestion and absorption of nutrients

• Herbal - Plant medicine provides natures tools to support our physiology. Herbal medicine supports the nervous system and adrenal health; hormone regulation, lover detoxification and function, uterine and ovarian health and function, and so much more.
  

BUILD HEALTHY HABITS

In todays world menopause can be a tricky and challenging transition with physical symptoms but also the emotional and mental impact. Modern day menopause for a woman is now often experienced with children still at home, engaged in the workforce, plus the possibility of caring and managing ageing parents, whilst still maintaining their own households.
Look at each of the daily habits below and work out how you can best manage to achieve this for your own personal life. Start making the positive changes.

• Find your goto to soothe stress - yoga, gardening, meditation, walking in nature

• Eat a Healthy Diet - whole foods

• Ensure good Sleep Hygiene

• Avoid alcohol

• Exercise regularly - maintain muscle

• Support your mental health

• Embrace and Find Peace

Reframe the Experience.

• Acknowledge, address, honour and lean into the icky and messy stuff that may be coming up emotionally for you. Whether it be missed opportunities, dwelling on the past, regretting life choices. We have no control over past decisions, but we can make positive intentions for our futures.

• This is not a time of deficiency or shame. This is a time of celebration. This is a time to return to life with less restrictions that come from bearing babies. This is a time of renewal and regeneration.

• A new energy - reclaiming self identity.

• Traditionally the elders have had the wisdom and knowledge to be the most productive in the community. They are able to contribute on many levels - foraging and producing the best food for the families, the wisdom of the age for childcare and household care.

• Menopause can be the opportunity to reclaim your independence, identity and sense of self.

What can Naturopathy do?

Test for Insulin Resistance (IR)- Support and focus shift out of IR to assist with weight gain and neurological symptoms
Protocols for mood, migraines, night sweats, and hot flushes
Support of gut and liver health for healthy oestrogen clearance
Intimate health - vaginal microbiome testing & treatment for GSM
Assess and treat ‘thyropause’ - autoimmunity

PLEASE REACH OUT FOR EDUCATION AND SUPPORT DURING THIS LIFE PHASE