The menopause is a topic that has made headlines in recent years with celebrities endorsing supplements, diets and exercise regimes.
Here we will explore the issues, symptoms and offer advice on how to cope, feel stronger and make life-style changes that can help you on the journey.
What is the menopause?
The menopause is the time when your ovaries stop producing eggs and making oestrogen (the main female hormone) – it occurs roughly 12 months after your last period and typically between the ages of 45 and 55. The perimenopause is the time when your periods are getting less regular.
Menopause symptoms?
The menopause is a natural event which very woman will go through at some point. The experience is different for every women but it is common to develop at least one or more menopause symptoms, due to the dropping level of oestrogen.
Common symptoms include:
Hot Flushes – affects about 3 in 4 women. A typical hot flush (or flash) lasts a few minutes and causes flushing of the face, neck and chest. You may also sweat during a hot flush, become dizzy, weak, or feel sick.
Night Sweats – these commonly occur when you are asleep at night. In some cases they can disturb sleep patterns and in severe cases may even need to change bedding or nightclothes.
Headaches – tension headaches are the most common form during the menopause due to hormone fluctuations.
Tiredness & Difficulty Sleeping – many women experience fragmented sleep and periods of insomnia during the menopause. This can be due to night sweats, lifestyle pressures or diet, all of which can lead to tiredness and low energy levels.
Irritability – this is a common symptom during menopause and peri-menopause, caused by hormonal fluctuations, particularly declining oestrogen and progesterone. These hormonal changes can disrupt mood regulation and lead to increased frustration, impatience, and mood swings.
Depression and Anxiety – menopause can significantly impact mental health, leading to increased feelings of anxiety and depression due to hormonal changes and other related symptoms. Hormonal fluctuations can affect brain function and mood regulation, leading to anxiety, depression, and mood swings.
Palpitations – some women develop a ‘thumping heart’ sensation known as palpitations where you feel your heart beating rapidly. These can be alarming but in most cases usually harmless. Seek medical advice if you experience shortness of breath or chest pain.
Aches and pains in your joints – also known as menopausal arthralgia is very common during this time due to lower estrogen levels, age and lifestyle. Staying active and eating anti-inflammatory foods can help relieve pain and stiffness.
Loss of sex drive (libido) – due to a significant drop in hormone levels and physical changes many women experience a decreased sex drive.
Hormone Replacement Therapy (HRT)
What is HRT?
Hormone replacement therapy (HRT) is a treatment used to help menopause symptoms. It replaces the hormones oestrogen and progesterone, which fall to low levels as you approach the menopause.
Who can take HRT
You can usually take HRT if you’re having menopause symptoms.
But HRT may not be suitable if you:
- have a history of breast cancer, ovarian cancer or womb cancer
- have a history of blood clots
- have high blood pressure
- have liver disease
Natural menopause supplements
An increasing number of women are now looking at a more holistic approach to control menopause symptoms. Natural menopause supplements have shown to not only help prevent menopause symptoms but they can also provide additional nutritional support, which traditional medications may not offer. They also allow a more comprehensive and personal tailored approach to manage a woman’s individual needs.
Black cohosh is a common ingredient in women’s health supplements and is said to be efficient in controlling menopausal symptoms such as hot flushes and hormonal imbalance . This is because it functions as a phytoestrogen, a plant-based compound, that mimics the action of the hormone oestrogen.
Red Clover is a flowering plant which contains isoflavones – a type of phytoestrogen, or naturally occurring plant oestrogen. It is often used to ease menopause symptoms, in particular hot flushes and night sweats, but is also linked to supporting skin and hair health, improve bone density and contribute to heart health in menopausal women.
Vitamin D is a common supplement and something we all should all be taking more of, especially in winter months. Low levels have been linked with low mood, muscle aches, and pains and lowered immunity, all commonly suffered by menopausal women.
Vitamin E is found in many foods including vegetable oils, cereals, meat, poultry, eggs, and fruits. It has shown to reduce anxiety, irritability and fatigue in some women.
Evening Primrose Oil is the oil that’s extracted from the seeds of the yellow evening primrose wildflower, Oenothera biennis. It is a rich source of linoleic acid and gamma-linoleic acid (GLA), both Omega-6 essential fatty acids. GLA is used to make hormone-like substances called prostaglandins, which can help calm inflammation and manage menopause symptoms.
Soy contains isoflavones which are changed in the body to phytoestrogens. Eating soy protein or taking soy isoflavone extract seems to help reduce hot flashes in some women.
Magnesium is an essential mineral, important to bone health, and increasing your intake during the menopause can reduce the risk of osteoporosis.
Maca Root is taken from the maca plant which is related to broccoli, cauliflower, cabbage and kale. It contains a range of vitamins and minerals and bioactive compounds, such as macamides, alkaloids and glucosinolates. Research suggests that maca may benefit women by reducing hot flashes and interrupted sleep patterns, as well as, help improve energy levels and enhance mood.
Valerian is a herb that’s renowned for its calming, sedative effects. It may help reduce feelings of nervous tension and improve sleep, reduce headaches and relieve stress.
Angelica Sinensis (Dong Quai) is a medicinal herb often used in traditional Chinese medicine. It is cultivated in China and Vietnam and is used to promote blood circulation, regulate menstruation and relieve pain.
Sage is loaded with antioxidants and has a healthy dose of vitamins and minerals including: vitamin K, vitamin B6, manganese and iron. The compounds in sage also have estrogen-like properties, effecting receptors in the brain, to help improve memory and treat hot flashes and excessive sweating.
St John’s Wort is used as a holistic remedy for depression and mood-related symptoms, like trouble sleeping and anxiety. It’s also been used as a anti-inflammatory and has been researched for its ability to ease symptoms of menopause.
Agnus Castus is said to relieve general menopausal symptoms like hot flushes and low mood.
Wild Yam contains properties that act like estrogen in the body and can help to ease symptoms.
Gingko Bilboa contains high levels of flavonoids and terpenoids, which are compounds known for their strong antioxidant effects. It has also been shown to increase blood flow which is good for heart health, brain function and well-being.
Korean red ginseng offers a variety of health benefits, including improved immune function, reduced inflammation, enhanced cognitive performance, and better blood sugar regulation.
Chasteberry is a member of the mint family and is believed to balance hormones and act like a phytoestrogen, to help with hot flashes and night sweats.
Adaptogens are metabolic regulators that increase the ability to adapt to environmental factors. Examples of these include Panax Ginseng, Rhodiola, Ashwagandha and CBD oil. Adaptogens work by affecting body tissues and organs to reduce stress and fatigue and restore the body’s natural balance. They can also help relieve sleep issues, restore energy levels and help boost mental and physical resistance.
Please note: before taking any new supplements you should speak to a doctor or trained professional.
How can your diet help you through the menopause?
Whilst every women’s experience of the menopause is unique, research has shown that diet can play a powerful role in easing symptoms and supporting the body for long-term health.
- Eating a varied diet of whole, plant-based foods that are rich in calcium, fibre, healthy fats and natural phytoestrogens has shown to help balance hormones, support bone health and help inflammation.
- Phytoestrogens in foods like tofu, tempeh and edamame beans can mimic oestrogen in the body which can help to reduce symptoms.
- Calcium-rich foods such as diary and leafy greens (kale, spinach, broccoli, pak choi) are excellent sources of calcium, magnesium and vitamin K, which are essential for bone health. The intake of these nutrients, along with vitamin D, can help reduce the risk of osteoporosis post-menopause.
- Oily fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids, which have shown to support mood, cognitive function and cardiovascular health during menopause.
- Wholegrains such as oats, brown rice, barley and quinoa are a great source of dietary fibre and B vitamins. This can aid weight management, heart health as well as support gut microbes.
- Nuts and seeds, especially flax and sesame seeds, are high in polyphenols which your body changes into phytoestrogens and may help with symptoms. They are also rich in protein and fibre and high in omega-3 fatty acids.
How can Osteopathy help?
Osteopathy focuses on the body’s musculoskeletal system and how it interconnects with overall health. By addressing muscle tension, joint mobility, and postural imbalances, osteopathic treatment can help alleviate a range menopausal symptoms.
Pain Relief: Osteopathic manipulative techniques can relieve muscular tension and joint pain commonly associated with menopause. Cranial osteopathy can also help with tension and headaches.
Stress Reduction: Osteopathy helps release tension in the body, promoting relaxation and reducing stress levels by balancing out the autonomic nervous system.
Improved Sleep: By enhancing musculoskeletal alignment and reducing discomfort, osteopathy can contribute to better sleep quality for menopausal women.
Enhanced Well-Being: Osteopathic treatment aims to restore balance in the body, leading to improved overall well-being and resilience during the menopausal transition.