To Menopause and Beyond
Did you know there’s a musical about menopause? It’s called Menopause the Musical, and it’s a hilarious musical parody about four women, a black lace bra, and menopause symptoms.
But all joking aside, menopause and perimenopause can be a difficult time for many women, and although the severity of symptoms can vary, they are very real and unpleasant.
I had to have a hysterectomy at age 47, which plunged me into instant menopause. After two years of hormone replacement therapy, I decided to just ride it out and it was pretty awful.
Women suffer through decades of menstrual cycles, cramps, PMS, PMDD, IVF, pregnancy, infertility, and post-partum emotional upheaval. You’d think a girl could get a break, but here we are. Hot flashes, mood swings, depression, trouble sleeping, and- the most frustrating of all- weight gain, especially in the stomach region. If you’re pissed off, I feel ya, and you are entitled to a temper tantrum!
Ok, now that we have gotten that out of our system, how do we move forward in a way that is physically and mentally healthy and productive?
Systemic estrogen therapy remains the most effective treatment for some of those annoying symptoms while also helping to protect against osteoporosis. For those looking to manage symptoms naturally (as well as those doing hrt), here is a list of natural remedies:
Eat foods rich in calcium and vitamin D to prevent bone loss. Rich dietary sources include oily fish, eggs, cod liver oil, and foods fortified with vitamin D.
Maintain a moderate weight. This is a tough one because weight gain is such a common symptom of menopause. The decrease in estrogen and progesterone along with aging in general, triggers metabolic changes in the body. More recent research also points to increased cortisol production as the culprit. Regular exercise and a plant-forward diet, limiting sugar, sodium, alcohol, saturated and trans fats, and processed foods, are most helpful here.
Eat lots of fruits and vegetables to keep your bones healthy and minimize weight gain.
Avoid trigger foods. Certain foods may trigger symptoms like hot flashes, night sweats and mood swings. Common triggers include caffeine, alcohol, and sugary or spicy foods.
Exercise regularly. There is currently not enough evidence to confirm whether exercise is effective for treating hot flashes and night sweats. However, there is evidence that regular exercise improves sleep, decreases stress, improves energy and boosts the metabolism to prevent weight gain.
Eat more foods that are high in phytoestrogens, such as tofu, soybeans and soy products, tempeh, flaxseeds, linseeds, sesame seeds, and beans.
Drink enough water. Drinking 8-12 glasses of water a day can help with dryness that is likely caused by a decrease in estrogen levels. It can also reduce bloating, which can occur with hormonal changes.
Reduce refined sugar and processed foods. Diets high in processed foods and refined carbs are associated with a higher risk of depression and worse bone health in postmenopausal people.
Don’t skip meals. Irregular eating may make some symptoms worse and make weight management more difficult.
Eat protein-rich foods. Regular intake of high-quality protein may prevent the loss of lean muscle, aid in weight loss, and help regulate mood and sleep. For a list of 16 healthy high-protein foods visit https://www.healthline.com/nutrition/high-protein-foods.
Natural supplements., Many people take natural products and supplements to relieve menopause symptoms, but the evidence behind many of them is weak. Definitely check with your physician first!
But now I’m going to tell you something that night surprise you: Menopause can be an incredibly liberating time in our life. It is a time when women can really come into their power, when we can embrace the wisdom we have gained over a lifetime of experiences, a time when we can focus on self-expansion and new opportunities. It is a time for prioritizing self-care and self-love, and I’m here for it!
Sources: uchicagomedicine.org, mayoclinic.org, DailyOm.com