Menopuase Natural Solutions

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menopause KNOW & SUPPORT THYSELF.

by Alison McEvoy

Menstruation and menopause are like bookends to a woman’s life. These are hugely important transitions for women’s bodies and minds. Even if menopause feels a world away from you right now and you’re rocking in your body, it’s good to know what’s down the line and not be taken unawares!

Menopause – The basics

Each time the body menstruates this signifies the use of one of the eggs stored in our ovaries. The egg gets released (ovulation) into the womb in the hope of becoming a baby. When it doesn’t, menstruation involves the shedding of the lining of the womb which was created to house the burgeoning baby. Our eggs supply is constantly diminishing in this way and when it gets close to the end of supply, perimenopause sets in. Ovulation becomes irregular and so do our periods. They might get heavier, then lighter, and in general you enter a state of flux as the hormones (oestrogen and progesterone) which regulate menstruation start to change and diminish. This is your indicator that you are nearing menopause. When you have not menstruated for 12 months, you are then in the state of menopause – the cessation of menstruation.

Menopause – The experience & solutions

Low oestrogen levels are the main source of what women experience after menopause. Oestrogen levels can drop up to 90 percent and this raises women’s risk for certain health problems. Information is key at this phase in life and our bodies need us to support them at this time.

Heart health – as oestrogen lowers, cholesterol starts to weigh higher. Extra care needs to be put into our diet and exercise. A Mediterranean diet has been proven to be most effective to meet women’s needs at this time of life. Think plant-based foods, whole grains, legumes, fruits, nuts, seeds and extra virgin olive oil. These foods are rich in dietary oestrogen (phyto-oestrogens).

Bone health – significant loss of bone density occurs following menopause. We can work to build up our bones through calcium and vitamin D intake, as well as weight-bearing exercise such as yoga. Avoid caffeine, alcohol, eggs, cheese and meat as these aggravate the loss of calcium from the body.

Bladder health – With the loss of tone and strength in the pelvic floor muscles a common complaint post-menopause, pelvic core strengthening exercises such as Pilates can restore loss of tone in this area.

Hot flashes – Black Cohosh is a great herbal support as well as the aforementioned Mediterranean diet. In this case it is also important to avoid foods which aggravate heat in the body such as spicy foods. Vaginal dryness – Omega supplements are a powerful support post-menopause to reduce dryness. Pharma Nord do a specific Omega 7 vegan formulation for menopausal dryness using sea buckthorn.

Mental health – It can be harder for women to fall asleep post-menopause, and this is a time in life when meditation, yoga and daily grounding in nature to set your body’s internal day/night rhythm can be hugely beneficial. Valerian root is a wellknown sleep aid and one my own mother swears by.

All in all, menopause is an expansive topic and one that will touch every woman’s life. Taking time to understand its meaning and impact is time well spent and an enormous gesture of self-love. The websites below are some places to help you with your exploration and discovery. Good luck sisters.

“Low oestrogen levels are the main source of what women experience after menopause.”

jeanhailes.org.au earthmother.ie balance-menopause.com