5 Strategies to Support Menopausal Women

by Dr Sonia Russell EdD, MISMA, MAC, Ch.Ed(Nutr.Ad)

Feelings of Uncertainty and Hormonal Imbalance

The menopause marks a time in a women’s life that is often regarded as the fearful transition of aging, and which for many personal reasons can be difficult to embrace.

During this period many women who face the onset of the menopause begin to question who they are, and what they want. The future is not always perceived as the place they would like to be but rather a future of uncertainty. Goals and plans might no longer seem to make sense. Current or future career paths are questioned. Mood changes become increasingly frequent. Worries about physical appearance begin or increase the negative impact on menopausal women’s emotional wellbeing. Obsessive thoughts or fears about disconnecting with old friends or family members challenges their peace of mind. Self-confidence and self-identity begin to wane, and are replaced with feelings of anxiety which if uncontrolled can lead to stress, depression, comfort-eating, consequential weight-gain, and regret. Unfortunately, therefore, the menopause can lead to a ‘midlife crisis’ which for many women is real.

During the onset of the menopause, hormones become unbalanced, often increasingly erratic and problematic. The alternating high and low surges of oestrogen production add to the unwanted menopausal symptoms which so many women consequently experience. It is normal for hormone levels to rise and fall during the menstrual cycle because progesterone has an opposing effect on oestrogen.

During the menopause, progesterone levels begin to fall. As those levels approach zero, the result is a dominance of oestrogen which exacerbate hormonal imbalance, emotional stress, distress or menopausal symptoms such as mood swings and hot flashes. Other distressing issues such as male-patterned baldness, inexplicable fatigue, migraines and skin problems (rosacea, psoriasis and acne, to name just a few) add to the general discomfort which, according to medical research is faced, in varying degrees, by approximately 80% of menopausal women. It is understandable therefore why so many women begin to fear the approach of midlife, and the resultant premenopause or menopause.

The question nonetheless is whether as women we want to allow the menopause, and its undesirable symptoms, to prevent us from living a healthy, fruitful and healthy life. I believe that like me you want to be living your best life, and continue to do so. Let us explore briefly how you can do that in the five steps presented below.

5 Coping Strategies to Support You

1. Nutrition

During the menopause it is extremely important to feed the body with good wholesome food. Many women have found that the transition to a healthier diet has helped to alleviate some, if not all, of the unpleasant symptoms of the menopause.

Although no single food can provide all of the essential nutrients that the body needs, good nutrition contains a variety of wholesome, different foods which optimise the body’s ability to receive the correct energy and balance. Looking after the adrenal glands is also crucial for hormone balance. As a result, it is advised to reduce or eliminate sugar from the diet.

If necessary, aim to lose excess weight. Obesity is one of the main causes of oestrogen dominance. The moderate consumption of unprocessed, whole foods that contain the basic requirements for good health is advised. Healthy proteins, complex carbohydrates, minerals, vitamins, unsaturated fats, essential fats, and water all play a role in helping to keep your body healthy, and especially when you are menopausal. A study “called the WAVS -Women’s Study for the Alleviation of Vasomotor Symptoms – shows that diet changes can be much more powerful for treating hot flashes than scientists had thought”.

2. Water

Drinking water is one of the necessities of life but which is often not considered as an essential way in which to alleviate menopausal symptoms. Dehydration can cause a disruption of your hormones due to the resultant imbalance of the body’s minerals. “Staying hydrated is important for any age. It’s particularly helpful for those managing menopausal hot flashes” (Alyssa Dweck MD – Bonafide Chief Medical Officer). Consequently, drinking water plays a vital role in helping to keep the body and mind healthy. It is recommended to drink between six to eight glasses of water a day.

When you drink sufficient pure water the body’s digestion, circulation, elimination of waste products, for example, benefit as a result. Your blood, moreover, is a vital source of life; it comprises 92% water. The water in the blood transports the nourishment that is required to the cells throughout your body. In short, pure water is needed to keep the body hydrated, preventing in the process, the body from being denied the electrocytes required to function properly.

3. Exercise

According to research, “if you’re perimenopausal or menopausal being active can significantly improve your quality of life” (Jennifer M. Payne, MD, CAQSM, physician with LG Health Physicians Sports Medicine). Providing you are physically fit, medical practitioners recommend that you exercise for at least 150 minutes per week. It is best to choose a form of exercise that you enjoy because it will be easier to stick with it. If you are unsure what to choose, I suggest going for a walk, and to do so regularly. When you are walking you can go at your own pace, and then slowly build up to the recommended 45 minutes a day brisk walking. As an aerobic exercise, walking also improves the efficiency of the heart and lungs.

4. Set Aside Time for Relaxation

The benefits of relaxation are often overlooked during the menopause; the lack of time to do so often being quoted as the reason. Try to reduce or eliminate anything that is causing you to be unduly stressed. Cortisol levels rise when you are stressed which can have a negative impact on your weight, and thereby increase your abdominal fat.

Engaging in a relaxing activity has been found to contribute to a better quality of life during the menopause. The results of a study (Menopause: Relaxation good for hot flashes, 2012) by Linköping University and Linköping University Hospital in Sweden “confirms that applied relaxation can help women with menopausal troubles.” It is important, nonetheless, to choose relaxation activities with which you feel comfortable. The activities can be quite simple, such as exercise, art, gardening, reading, listening to music or engaging in a hobby which you enjoy.

5. Vitamin D – Fresh Air and Sunshine

It is a good idea to check that your Vitamin D levels are correct. Vitamin D is required to help with the absorption of calcium. “Menopause and [Vitamin D] deficiency share several adverse health outcomes including but not limited to bone loss, mood disturbances, increased risk of cardiovascular disease and cancer” (cited by Elisabeth Lerchbaum – Vitamin D and Menopause – A Narrative Review, 2014). Vitamin D supplements might be recommended by your medical practitioner, however, the skin benefits too from obtaining sufficient sunshine to synthesise Vitamin D. Many women are concerned that over-exposure to the sun’s rays can have a negative impact on the skin, leading for example to skin damage, early onset wrinkles, and even skin cancer.

Nonetheless, to maintain good health, sufficient air and sunlight are required. Furthermore, clean air aids the optimum function of the digestive system, strengthens the heart-rate, clears the mind, reduces stress, and is helpful in inducing a peaceful night’s sleep. Sunshine enables ultraviolent light to transform the fatty substance in the skin into Vitamin D. Women with lighter skin will absorb more of the ultraviolet light, and more quickly. As a result, according to the medical profession, it is possible to obtain 100% Vitamin D by being in the sun for about 8 to 15 minutes. Owing to poor ultraviolet sun absorption, if you have darker skin you will need to extend the amount of time spent in the sun from approximately 10 to 20 minutes.

To conclude an improvement in health and wellbeing contributes to an increase in your quality of life; this is vital during the menopause. With more vitality of mind and body you will have the opportunity, emotionally and physically, to continue to enjoy current pursuits, and life generally.

Please feel free to contact me to find out more.

Perhaps you would like support to help you to cope and thrive during these challenging times, with mental health awareness, stress management or your health and wellbeing in general, let’s talk.

You can contact me by email at Leap to Health, Inverness, [email protected]