Menopause is the natural stage of a woman’s life when the menstrual cycle permanently ends. Menopause marks the end of the childbearing years and is often called “the change of life”.  Specifically, Menopause is defined as 12 consecutive months without a menstrual period. By age 55, virtually all women have experienced complete Menopause.

What Causes Menopause?

When a baby girl is born, her ovaries already contain all the eggs that she will produce in her lifetime. Her ovaries will also produce estrogen and progesterone, being the two hormones which regulate menstruation and ovulation. These two hormones also cause Menopause to occur.  Production of estrogen in the ovaries slows down during Perimenopause. By the time we experience Menopause, estrogen production has decreased by 60-80% and ovulation no longer occurs. Ovulation triggers the production of progesterone; as ovulation ceases, progesterone levels become nil. 

Premature Menopause

When Menopause occurs after the age of 40 it is considered natural and is the normal part of aging. But some women experience Menopause earlier. Genetics play a significant role in determining when a woman starts Menopause. Cigarette smoking will cause Menopause to start early while the heavier the smoker, the higher the risk of early Menopause.

Surgical procedures such as hysterectomy or damage to the ovaries from chemotherapy or radiation can cause Menopause to occur before 40.  When Menopause occurs before the age of 40, regardless of cause, it is called Premature Menopause.

Perimenopause vs. PMS

Perimenopause begins several years before menopause when the ovaries start to produce less estrogen creating a hormone imbalance. Symptoms of  Perimenopause are often mistaken for those of premenstrual syndrome (PMS). Both PMS and Perimenopausal symptoms are a result of an imbalance between estrogen and progesterone. If your menstrual cycle has changed (if your periods are lasting longer or shorter than they used too, or if they become irregular) then there is a good chance you are experiencing Perimenopause. Your physician can recommend a blood test called Follicle Stimulating Hormone (FSH) to determine your hormone level. The levels of FSH can verify if you are in Perimenopause.  FSH levels increase as estrogen levels decrease.

Menopause Symptoms

The fluctuations in your hormone levels cause Menopause symptoms. Some women have very mild symptoms while others have symptoms that are severe enough to disrupt their daily lives. Menopause is a natural part of growing older and you don’t have to be tested or treated unless the symptoms are disturbing you. Common symptoms include:

-         Irregular periods;

-         Hot flashes;

-         Trouble sleeping;

-         Night sweats;

-         Emotional changes;

-         Headaches;

-         Fuzzy thinking;

-         Vaginal dryness.

Western women generally experience far more symptoms of Menopause than do Japanese women. The Lancet, which is a British medical journal, reported that Japanese women consume far more phytoestrogens (plant estrogens) than Western women. These phytoestrogens, when consumed, act like estrogens produced by the body. They are found in foods such as soybeans, tofu, miso, flaxeeds, pomegranates and dates.

For those women who are suffering from minor symptoms, lifestyle changes may be all that is needed. Moderate, regular exercise may reduce mood swings while yoga or other forms of stress release may also help. Increase consumption of phytoestrogens in your diet. Avoid foods that aggravate symptoms such as coffee, spicy foods, refined foods and sugary treats.

If lifestyle changes are not sufficient to suppress your symptoms you may need to add an herbal supplement that will help regulate hormonal balance during Menopause while reducing hot flashes, mild mood swings and occasional sleepiness.  There are a number of teas, tinctures or capsule formulations that help with these symptoms.

When these are still not enough to deal with your symptoms, then the way to go is bioidentical hormones. You will need to get a prescription from your doctor and make sure he prescribes bioidentical hormones. These have the same chemical composition as your hormones, therefore, they are much safer to use. Many physicians are reluctant to prescribe bioidentical hormones because they have been using HRT (Hormone Replacement Therapy) for years.  HRT has many serious side effects.

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During the menopause transition you may find that maintaining your weight has become very difficult.  Weight loss during menopause seems impossible. The methods of weight management that have worked for you for many years are suddenly ineffective. Not only are you gaining weight but your overall body shape is changing while you are gaining inches around the abdomen.

Your body’s hormones have a direct impact on your appetite, metabolism and fat storage.  Estrogen is stored in fat and during menopause, when estrogen levels are low, your body responds by holding onto the fat cells in an effort to boost the estrogen levels. Not only do we retain more fat, we also use up less energy, lose protein mass and our levels of insulin remain higher. This is why weight loss during menopause is so difficult.

If a menopausal woman doesn’t take measures to control her weight then she will put herself at risk for other diseases. Obesity leads to increased rates of hypertension, diabetes mellitus and coronary artery disease.  All of these have consequences in the form of hormone-dependent cancer, gallstones and osteoarthritis. Weight loss during menopause can reverse many of these complications resulting in a reduction of the number and dosages of medications that a woman may later use with the end result being improved longevity. 

In the 1980’s and the 1990’s we believed that the best way to keep weight off was to consume a low-fat, high-carbohydrate diet with lots of processed foods such as breads and pastas.  Maintaining these eating habits at this stage encourages “insulin resistance” making women’s bodies store the fat, rather than burn the calories.

Crash diets are counter-productive in achieving weight loss during menopause. When we crash diet we produce more stress hormones, such as cortisol, which block weight loss. The body interprets this crash diet as famine and goes into a hoarding mode. Once you stop dieting, even if you eat small amounts, your body will turn every calorie into fat.

Don’t despair.  It is possible to lose weight during menopause with some lifestyle changes.  Some are easy to follow while others may be very difficult.  The end result will be worth it as you will look and feel better while your health and well-being will improve substantially.

Exercise:

Exercise is vital for weight loss during menopause. Exercise increases our metabolism and helps burn off stored fat. Also, it increases the proportion of muscle to fat in our bodies which is good because during menopause inactive women will lose more muscle than fat. It is of great concern that, during and after menopause, women lose substantial amounts of bone mass which eventually leads to osteoporosis.

All forms of exercise are beneficial, however, resistance training is the best form of exercise to build bone mass. Resistance training stimulates the minerals in your body that help promote strong bones. Weight bearing exercises help build muscle while flexibility training helps keep your muscles and joints limber which in turn helps prevent injury as you age. Aerobic exercises help relieve stress and anxiety while boosting cardiovascular strength as well as helping you to maintain a healthy weight.

You should try to work out every day and rotate your workouts. If you find it difficult to stay motivated have a friend join you and motivate each other.

 A Healthy Diet :

There are some supplements that every menopausal woman should take.  For more information visit Health Topics to read my article titled Vitamins For Menopause.

First of all cut down on heavy fat food like red meat, white flour, chocolate, sweets and junk food. Also, avoid alcohol, hot and spicy food and caffeine as these can cause hot flashes.

Eat a healthy diet that includes unprocessed, unrefined foods like lean meats, soy products, beans and legumes, fresh fruits and vegetables and healthy fats.

In order to keep yourself satisfied eat three meals a day with some nutritious snacks in between. Don’t become obsessed with calories.  Focus on portion sizes.

Don’t try to change your eating habits overnight since this can lead to frustration and failure. Go slow, replace one item at a time, by integrating healthier choices into your diet slowly you are much more likely to succeed.

Incorporate soy foods into your diet:  Soy contains isoflavones (plant hormones) that act like a weak estrogen in the body. Two servings daily may help with menopause symptoms

Beans and Legumes:  These contain fiber, protein, calcium, folic acid, and phytoestrogens. They can help with blood sugar control.

Zinc:  Zinc is a precursor for progesterone which is a hormone that is involved in controlling estrogen. Zinc is also needed to boost the immune system. Good sources of zinc include lean meats, seafood, eggs, brazil nuts and pumpkin seeds.

Boron: This helps the body hold onto estrogen. Most important it keeps the bones strong by decreasing the excretion of calcium and magnesium from the urine. Boron is found in fruits and vegetables.

Fruit and vegetables: Contain antioxidants and beneficial plant estrogens that decrease the symptoms of menopause. For weight loss during menopause eat seven to nine servings daily.

Flax:  Offers a high amount of essential fatty acids and lignin, which is a natural antioxidant, and phytoestrogen. Add 1-2 tablespoons of ground flax to your daily diet.

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