Menopause is a natural occurrence in a woman’s life. Here are some helpful tips and practical information about Menopause from Sherry Torkos B. Sc. Phm. Sherry is a registered Pharmacist, Health Author, Fitness Expert and one of Canada’s leading authorities on women’s health.

Menopause

In a woman’s lifetime her body goes through many changes in response to the natural rise and fall of hormones. During the reproductive years, hormones fluctuate in cycles to prepare the body for child bearing. In menopause, ovulation ceases and a woman can no longer conceive naturally. While some women have anxiety about what this phase in life may bring, it is actually time to be embraced as there is a freedom from monthly hormonal changes and the menstrual period.

The Transition

At birth women have about one million eggs in their ovaries. As the years go by the amount of eggs gradually decline until menopause, when the ovaries shut down and stop producing sex hormones: estrogen and progesterone and testosterone. Menopause usually happens naturally as women age, but it can occur for other reasons, such as the removal of both ovaries, or subsequent to radiation or chemotherapy.

Once a woman reaches menopause and the ovaries are in retirement, the adrenal glands, which supply some sex hormones throughout life, become the primary supplier. Women who have poor adrenal function, which can be caused by chronic stress, poor diet, lack of sleep, or excessive caffeine, are not able to provide adequate hormone amounts, and may have more severe menopausal symptoms. Estrogen can also be produced in the fat cells from androgens. This is why obese women often experience fewer symptoms of estrogen deficiency than thin women.

Am I in Menopause?

The milestone of menopause is reached when a woman goes one year without a menstrual period. The average age for menopause is about 51, but it can occur naturally between ages 40 and 55. The decade or so before menopause is now referred to as peri-menopause. During this time hormone levels fluctuate and the menstrual cycle becomes erratic. Some months you may have a period and others you may not. However, during this time you may still be able to get pregnant.

Symptoms

Some women sail through menopause with no symptoms at all, while others struggle for months or even years. The symptoms can be linked to an imbalance of hormones:

• Low estrogen causes vaginal dryness, incontinence, foggy head, and depression.
• Low progesterone causes low libido, depression, fatigue, foggy head, headache, irritability, memory loss, and fluid retention.
• Low testosterone causes low libido, fatigue, muscle and bone loss, and dryness.
• Estrogen dominance—a drop in progesterone levels and an accumulation in the body of estrogen-like chemicals called xenoestrogens—causes the same symptoms as those of low progesterone.

Managing Menopause

Years ago hormone replacement therapy was offered to most women in menopause, regardless of whether they had symptoms, as it was thought that hormones could protect against heart disease and osteoporosis. Several large studies conducted over the past 10 years have found that while hormones do help prevent bone loss, they can increase the risk of heart disease, stroke, and breast cancer. For these reasons, hormones are now used only for women experiencing severe symptoms that cannot be helped by other measures, and they are used at low doses for short periods of time (less than five years).

Bio-identical hormones are becoming more widely used as they are thought to be safer, while still providing the benefits for symptom relief. These products are available in compounding pharmacies, with a doctor’s prescription.

Supplements for Menopause

Herbal supplements such as black cohosh and chaste tree berry can offer benefits for the various symptoms and concerns that arise during menopause. Multivitamin and mineral complexes are important to ensure all essential nutrients are obtained. Many of the B vitamins play a role in hormone balance, antioxidants help protect against age-related diseases, and minerals are important for heart and muscle function. Omega-3 fatty acids (fish oil) help to support heart health.

Lifestyle Measures

There are a number of lifestyle measures that can greatly improve health during menopause:

• Broccoli, brussel sprouts, cauliflower, and cabbage contain compounds like indole-3-carbinol that help the liver process hormones while reducing the risk of breast cancer. Soy foods (tofu, soy milk, soybeans, soy nuts) contain isoflavones (plant-based estrogens) that help to minimize menopausal symptoms, offer protection against breast cancer, and improve bone health. Flaxseeds are a rich source of fiber, which promotes bowel regularity, reduces the risk of colon and breast cancer, and lowers cholesterol. Flaxseeds also contains lignans (phytoestrogens) that may help reduce menopausal symptoms.
• Stress can make menopausal symptoms more pronounced. Meditation, yoga, and breathing techniques can help reduce stress.
• Regular exercise can improve physical and emotional well-being. Studies have shown that regular exercise reduces the frequency and severity of hot flashes. It also protects against heart disease.
• Smoking can worsen hot flashes and symptoms of anxiety, irritability, and depression.

Final Thoughts

Menopause is a natural experience that should be welcomed as an important milestone in a woman’s life. Most of the symptoms of menopause can be managed very effectively with proper lifestyle measures and supplements.

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