Menopause is a time when your body undergoes tremendous change during menopause as estrogen and progesterone hormone levels decline. I’ve heard it being compared to puberty, but in reverse! It marks the cessation of menstruation, but did you know that it is technically only one day? It is the day that marks 12 months after your last period (so you’ll only really know you’re in menopause after the fact). According to the Menopause Foundation of Canada, 51 is the average age of menopause. Everything before that is referred to as perimenopause and everything after is post-menopause, more commonly referred to as “menopause.” There is also medical menopause, where a woman goes into early menopause due to cancer treatment or a hysterectomy where both the womb and ovaries are removed.
How do I know if I'm in perimenopause?
Perimenopause symptoms can begin in your early 40’s, but typically start mid-40’s, and
can last for 6-8 years. It’s hard to determine with any accuracy if you are in perimenopause because your hormones are fluctuating day-to-day, but early symptoms can include anxiety and depression or low mood due to declining progesterone levels. Check with your healthcare provider if you think that you are experiencing perimenopausal symptoms.
What are the symptoms of menopause?
Menopause symptoms can include weight gain, especially around the middle, hot flushes, night sweats, brain fog, vaginal dryness, hair loss, heart palpitations, anxiety, depression, fatigue, heavy or irregular bleeding, insomnia and/or sleep disturbances, loss of libido, and increased hunger or cravings. According to the Menopause Foundation of Canada, 1 in 4 women suffer with severe menopausal symptoms, which can impact their day-to-day lives, including having to stop working.
What about hormone replacement therapy?
Some women—with the help of their primary healthcare provider—choose to take Menopause Hormone Therapy (MHT) to help alleviate their symptoms and others choose not to or cannot due to elevated risk factors. Regardless of which route you choose, there are dietary and lifestyle changes that you can take to help with your symptoms.
Are there foods I can eat to help with menopause symptoms?
There are foods that you can eat to help with menopausal symptoms; there are also foods that can exacerbate your symptoms. As a holistic nutritionist, I can help guide you as to which foods will support your body during this transition.
Are there supplements that I can take?
There are supplements that you can take to help with symptoms. Unfortunately, there are a lot of supplements that are marketed towards menopausal women, and not all of them are worthy of your hard-earned cash. I can help you navigate the supplements that are available and make recommendations that address your specific issues.
What can I do about menopause weight gain?
It is more common for women to gain weight, especially around the middle, during menopause. And it suddenly seems that your old ways of eating and exercising are no longer working for you. Declining estrogen levels can affect your metabolism, your sleep, your hunger and satiety hormones, your body’s ability to deal with blood sugar spikes, your mood and your energy levels. This can all lead to weight gain. While I, as a holistic nutritionist, don’t specifically target weight loss, it may be a side effect of eating more whole foods that are natural and minimally processed (in conjunction with exercise).
To learn how nutrition and lifestyle can support you during the menopause transition, book a free 15-minute discovery call with me.
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