Menopause

Menopause. Even just the sound of the word can make women everywhere feel uncomfortable and anxious about what to expect. How bad is it going to be for me? You might find yourself thinking. This “change of life” is a natural occurrence that all women will experience at some point in their lives. Each person’s experience will be different but take heart; going through menopause does not need to be a scary or negative experience. Read on to learn more about embracing and managing menopause effectively and naturally.

 

Menopause is essentially classified as the cessation of menstruation for one year. Menopause does not occur abruptly and the time length for this process to happen varies greatly from woman to woman and can range from months to years. The time-period leading up to the cessation of the menstrual cycle is termed “peri-menopause” Menopause occurs due to a natural decrease in oestrogen being produced by the ovaries as a woman’s reproductive years come to an end. It is this decreasing level of oestrogen and the fluctuating levels of other hormones that trigger what we know as menopausal symptoms. During this time, you may experience none, some or all of the following symptoms:

 

  • Irregular periods
  • Hot flushes
  • Palpitations
  • DizzinessHeadaches
  • Night sweats
  • Depression
  • Irritability
  • Insomnia
  • Cold hands and feet
  • Vaginal dryness
  • Increased incidence of UTI
  • Loss of skin tone
  • Weight gain
  • Decreased sex drive
  • Poor memory and concentration
  • Increased risk of osteoporosis
  • Increased risk of heart disease

 

(Image courtesy of http://www.managingmenopause.org.au/about-menopause/signs-and-symptoms)

 

According to Jean Hailes for Women’s Health, 20% of women will experience no symptoms, 60% have mild symptoms and 20% seek help for severe symptoms.

 

It’s not all bad news though! There are many natural treatment options available to help alleviate and manage the symptoms that you do experience and the best part is that you can tailor the types of treatments you use to specifically suit what you are experiencing at any given moment. By having this knowledge on hand, you can use it educate and empower yourself about embracing this completely natural change that is occurring in your body. Here are your 3 top tips to managing menopause effectively to stay happy, healthy and hopefully hot flush free!

 

        1. Choose a healthy diet

Choosing a diet rich in whole foods will supply your body with all the nutrients it needs to feel healthy and well:

 

  • Aim for foods high in fibre, essential fatty acids, antioxidants and essential vitamins and minerals like calcium and magnesium for a healthy heart, strong bones and to maintain balanced weight
  • Drink plenty of water (try to average about 2L per day)
  • Minimize or manage your alcohol intake with a 2 drink maximum and 3-4 alcohol free days a week
  • Swap your beauty products and household cleaning products to chemical free choices
  • Quit smoking

 

          2. Support your emotional health and wellbeing

 

Integrating a stress management plan into your routine can help to ensure a state of calm, peace of mind and a quiet strength to handle your “change of life” transition, no matter what your menopause experience is like. Some ways you can do this includes:

 

  • Adopting a healthy work/life balance including downtime to relax, reflect and enjoy some time to yourself
  • Try yoga, tai chi, qigong; or meditation and relaxation classes, CDs or apps for your phone
  • Starting a new hobby that sparks your interest and brings you joy to do – art classes, learn a new language, join a book club
  • Getting back to nature and enjoy some time sitting or walking in a park, by the water, taking a hike or doing some gardening
  • Talking to a trusted friend or health professional in times of emotional stress
  • Keeping a journal
  • Aiming for 8 hours of good quality sleep a night

 

        3. The importance of physical activity

 

Becoming and staying physically active is one of the best ways to improve your health and wellbeing, especially while you are transitioning into a new phase in your life. Incorporating exercise into your lifestyle at any age or fitness level can drastically improve your health outcomes:

 

  • Physical activity helps to lower the risk of heart disease
  • Weight bearing exercise improves bone density for strength and balance
  • Exercise induces the production of endorphins which are the chemicals in your brain that make you feel happy and joyful. This means that with regular exercise slotted easily into your daily routine, you’ll be less stressed, sleep better, feel happier and handle life more confidently.
  • You’ll increase your chances of living longer and stronger and have loads more energy; and your heart, joints and brain will thank you for taking such good care of them.
  • Your memory will be sharper and you’ll have better concentration; your skin will be clearer and brighter and your posture will be better.
  • Your digestion will work better and your immune system will become stronger.
  • You’ll feel stronger, more confident and you’ll notice more balance in all areas of your life

 

The secrets to a successful and enjoyable exercise regime are to choose an activity or sport you love doing; do it with someone – a friend, spouse, family member or as part of a team or club; and plan by prioritizing your time – start with 30 minutes 3 times a week and build up from there.

 

Naturopathy is a great way to help you naturally manage your menopause symptoms and get back to living life to the fullest. Through the application of herbal medicine, nutrition and lifestyle recommendations; I can help you design and implement a tailored, individualized plan which could include:

 

  • Blood or saliva tests to monitor hormone levels
  • Natural management for stress
  • Nutrition advice for healthy diet and food choices

 

Resources:

 

Jean Hailes for Women’s Health http://www.managingmenopause.org.au

Would you like an appointment to help you with your menopause symptoms?

The Naturopaths at Vibe Natural Health offer appointments at our clinic at 210 Days Rd, Grange in Brisbane.
Visit our appointment diary on the top right of screen to book now.
If you have questions, please email us rather than commenting on the blog at info@vibenaturalhealth.com.au

Or phone us on (07) 3366 7970. We would love to help you!