A few lifestyle adjustments can make the transition into menopause easier to handle, writes Angela Donaldson.
Menopause affects women in different ways. Some of us will barely notice we’re going through it, while others will be plagued by symptoms like mood swings and hot flushes. The good news is that you don’t have to just sit back and wait to see how it’s going to affect you. There are steps you can take now that will smooth the road to – and through – menopause.
What is menopause?
It is the changes your body goes through at the end of its reproductive phase, usually between 48 and 55 years of age. The ovaries reduce their production of oestrogen and progesterone which can cause symptoms such as hot flushes, night sweats, mood swings, sleeping difficulties, vaginal dryness, low libido, heavy bleeding and weight gain. These symptoms can be experienced in perimenopause, when changes in your periods begin to occur, and after menopause, which is signified by your last period.
Fight it with phystoestrogens!
In Mediterranean and Asian cultures where there is a high intake of fruit, vegetables, nuts and seeds, women don’t suffer menopausal symptoms to the same degree as Australian women. And it’s because plant-based foods are high in phytoestrogens – plant hormones that have the ability to mimic oestrogen in our bodies. “Phytoestrogens balance out hormones by taking up the slack when there’s not enough oestrogen being produced” says medical herbalist Jennifer Chalmers.
Our body eventually adjusts to the new hormone levels, but we can reduce the impact of the change as well as improve heart health by eating these foods daily. “This is important because the drop in oestrogen around menopause increases your risk of cardiovascular disease” explains Chalmers.
DO IT NOW:
Eat phytoestrogen-rich foods many times a week.
Soy foods (soy-linseed bread and cereals, soy milk, tofu).
Beans and legumes (lentils, chickpeas, kidney beans).
Nuts and seeds.
Celery (as juice or in salads).
Apples (eat or juice it).
Parsley (make tabouleh).
Herbal helpers
There are several herbs used in combination to treat menopause. They contain high levels of phytoestrogens, plus each herb helps organs such as the liver and adrenal glands, which may come under strain during menopause.
Herbs supported by research and used to treat hot flushes, night sweats and disturbed sleep include red sage, black cohosh and wild yam. These also help with other symptoms such as bladder infections.
DO IT NOW: If you’re about 40 and your periods are changing, see a herbalist to address the symptoms early.
Start on supplements
Supplements and herbs can be helpful, but if you go by the instructions on the label you may not get much benefit, says David Stelfox, senior lecturer in naturopathy at the Endeavour College of Natural Health. For best results, he recommends consulting a qualified naturopath or herbalist.
Vitamin C, bioflavonoids and evening primrose oil can be used to combat the saggy skin that occurs after menopause, says Stelfox.
If your daily calcium intake is low, he recommends a calcium and magnesium supplement in the lead-up to and during menopause to reduce the risk of cardiovascular disease and osteoporosis.
DO IT NOW: If your dietary calcium intake is low, eat more calcium-rich foods and drinks and consider taking a supplement from the age of 45. Check your intake on Dairy Australia’s calcium calculator at www.dairyaustralia.com.au.
Up the exercise
Weight-bearing exercises and lifting weights strengthen the bones. “Women who continue to exercise through menopause or increase their exercise level get less sagging and flabbiness than those who do little,” says Chalmers.
Stelfox suggests passive forms of exercise like tai chi and yoga calm the nervous system, which is usually overstimulated during menopause. “If you’re prone to hot flushes, vigorous exercise isn’t the way to go as it stimulates the circulation excessively,” he says.
Yet exercising outdoors may offer greater benefits. A UK research review showed that compared with working out indoors, exercising in natural surroundings elicited feelings of revitalisation and positive social engagement, increased energy, and a fall in tension, confusion and anger.
DO IT NOW: Do weight bearing exercises like tennis, walking or dancing several times a week or sign up with a personal trainer.
Calm your mind
Meditation can alleviate stress by reducing the levels of the stress hormone, cortisol, says Shushann Movsessian, a psychotherapist and mindfulness meditation teacher.
“Mindfulness meditation, in particular, can be very helpful for alleviating the anxiety women have about going through this transition,” she says.
In a 2006 study at the US’s University of Massachusetts Medical School, women who used mindfulness techniques reported a better quality of life and a 40 per cent reduction in the severity of their hot flushes.
DO IT NOW: Meditation is a great tool to use during menopause and will have greater benefit if you develop the habit before symptoms begin.
Adjust your attitude
In her book, The Secret Pleasures of Menopause (Hay House, $24.95), Christiane Northrup says your attitudes and beliefs have a big effect on how you experience menopause, as does your lifestyle. While many women dread menopause, Northrup’s book suggests it’s the beginning of a wonderful new chapter where, among other things, ‘the best sex of your life’ is in the offing!
DO IT NOW: For attitude-changing wisdom, visit www.healyourlife.com.
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