The change of life, the big M, the pause—menopause has many names and even more symptoms. One thing is for sure, every woman will go through menopause at some point. What are you doing to prepare for it?
The age at which a woman goes through menopause varies. Genetics plays a big role in determining when menopause will occur, but other factors also matter. Whether you’ve had children, if you breastfed, how old you were when you got your first period, if you smoke, what you eat, and how much exercise you get can affect when and how you experience menopause.
A study published by the European Society of Human Reproduction and Embryology found that women who had their first periods aged 11 or younger had an 80% higher risk of experiencing natural menopause before age 40 (premature menopause), and a 30% higher risk of experiencing it between 40 and 44 years old (early menopause) than women who had their first period at 12 or older. Also, women who had never been pregnant or who never had children had a two-fold increased risk of premature and/or early menopause.
If they have their ovaries and have no reproductive health issues, most women begin perimenopause in their late 40s to early 50s. This process may last for between three and seven years. Women are considered menopausal when they have not had a period in 12 months. Once they reach 13 months without a period, they are considered postmenopausal. Perimenopause and menopause symptoms include brain fog, headaches, night sweats, hot flashes, trouble sleeping, vaginal dryness, moodiness, and changes in libido. Although not as typical, some women also experience nausea, gas, and other digestive issues such as heartburn, diarrhea, and/or constipation.
Supplements for Perimenopause Symptoms
Studies suggest that women may be able to support their menopause transition by making some lifestyle changes.
Regular consumption of oily fish with its omega-3 fatty acids and the antioxidants found in fresh legumes has been found to possibly delay menopause by 3.3 years. And cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage, etc.) which contain indole-3-carbinol (I3C) and 3,3’ Diindolylmethane (DIM) have been cited in many studies as useful in metabolizing estrogen.
For centuries, women have been using many herbs, foods, and supplements to help reduce their menopausal symptoms and/or support hormonal balance.
- Black cohosh: May help with hot flashes
- Calcium: May support bone health
- DIM: May support hormonal balance
- Dong quai: May support hormonal balance
- Evening primrose oil: May help with hot flashes
- Flaxseed: May help with night sweats
- Ginseng: May support hormonal balance
- Green tea/Macha: May help with mood swings/mental fog
- Magnesium: Supports bone and heart health
- Omega-3: May help with night sweats
- Soy: May help with hot flashes
- St. John’s Wort: May help with mood swings
- Vitamin D: Supports bone health
- Wild yam: May support hormonal balance
Hormone Balancing During Menopause
In her book The Hormone Fix, Dr. Cabeca writes about how to naturally balance your hormones to help ease perimenopause and menopause symptoms, as well as the signs of aging. She explains that the four key hormones to be aware of are insulin, oxytocin, DHEA, and estrogen.
When in balance, insulin regulates blood sugar levels, but when estrogen levels decline during menopause, insulin resistance may occur, and with it, the risk of weight gain, diabetes, and cardiovascular disease. High levels of insulin from eating too much sugary foods can also speed up the appearance of wrinkles.
Oxytocin is often called the “love hormone.” It is released during social bonding, sex, and childbirth. Recent studies have found that oxytocin levels fluctuate over a human’s lifespan, possibly increasing in older age due to being satisfied with one’s life. Studies indicate that oxytocin also influences cellular processes and inflammation, which, when depleted, may have an impact on skin aging.
Created by the adrenal glands, DHEA is transformed into estrogen and testosterone. It’s produced naturally in large quantities until around the age of 30. By age 70, we synthesize only about 10% to 20% of our own DHEA. An optimal DHEA level supports cardiovascular, memory, and sexual health and decreases the risk of osteoporosis. DHEA also plays a role in collagen production, keeping skin looking smooth and youthful.
Estrogen is produced by the ovaries and is the master female hormone. It supports many systems, including reproductive, skin, heart, and bone health. When estrogen decreases, so do collagen and elastin, allowing wrinkles to set in.
Lifestyle Factors in Menopause
Dr. Cabeca advises women to not be afraid of doing some research and talking with their healthcare practitioner when it comes to dealing with menopause symptoms and setting new, maybe even more challenging, health goals as they age. “You are a powerful individual. Knowledge is power. Educate yourself about menopause. With the right nourishment, lifestyle, supplements, and/or hormone replenishment—It is not the end; it’s a beginning,” Dr. Cabeca says.
