Our lifespans have got longer, it is not uncommon for people to reach the age of late 80s or even 90 these days. This means that, for women, we can spend a third to a half of our lives post menopause. It makes sense then to make these years good years and take care of ourselves and our health.
The average age of menopause in the UK is 51. Perimenopause usually begins between the ages of 40 and 50. The transition through to menopause on average takes 4 years but can range from 1-12 years. While perimenopause and menopause can be a difficult time for many women, it is worth bearing in mind that this is a phase that we come through. In time, symptoms should ease.
Worldwide women’s experience of menopause can differ. While many of us in the industrial West experience trying menopausal symptoms (such as hot flushes, fatigue, weight gain, mood swings etc.), in agrarian, non-industrialised countries menopause can be uneventful. For example women of the Hadza Tribe of Tanzania, when interviewed, didn’t report any of these symptoms. The only symptom menopausal and post-menopausal women complained about was the (very normal) vaginal dryness.
Above: Women from the Hadza Tribe of Tanzania. Image credit: Brian Wood
Women residing in “Blue Zone” regions also experience
very few menopausal and post-menopausal symptoms.
So why the difference?
And what can we do about it? The
answer to these questions is multi-faceted but differences in diet, lack of
pollution, sense of purpose, women’s role in society and feeling part of a
wider community all contribute to explaining the varying experiences of
menopause.
Another reason for the difference may be that our role is
often more complex than it was in the past.
Many women these days are out in the world of work (often, it might be
fair to say, in a man’s world) alongside the female role of taking care of a
family or relatives. We also live in a
youth obsessed culture where our valuable contribution, as the “wise women” of
the tribe whose experience and advice was sought, isn’t perhaps as valued as it
was in the past.
Menopause can also hit at a time of life changing events,
for example, children may fly the nest, or women my assume the role of caring
for elderly parents, or may suffer bereavement of elderly relatives. These events can often make us question our
role in life and our sense of who we are.
A woman living in a more traditional society may feel more supported
through these life changing events.
Image credit: Pixabay
Understanding the physiological changes that happen to us during menopause can help us to manage symptoms. The female hormonal picture is complex but one way of understanding it is like a “hormonal choir”. When one hormone sings louder than the rest it can cause disharmony. The trick is to balance hormones as they decline as it’s the imbalance that can make us feel lousy. For example, many of us can be oestrogen dominant which means that oestrogen is relatively higher than progesterone. This is probably the biggest contributor to an unpleasant menopause and can include feeling bloated, oversensitive, insomnia, fatigue, anxiety and poor memory.
When oestrogen is balanced it has a protective effect in
the body acting as a multi-tasker. As
oestrogen levels fall there can be an increase in risk factors for certain
conditions e.g. osteoporosis, arthritis and other inflammatory conditions, high
blood pressure etc.
When we are informed about the changes that are happening
to our bodies, we can put in place measures to protect ourselves as we pass
through menopause and into post-menopause.
Interestingly we still produce a weaker oestrogen, called oestrone, and its
production of this that we need to protect as we age.
It's very important to be aware that stress can create
hormonal havoc. It is a “hormone robber”
as the building blocks used to make hormones make cortisol instead of hormones
like oestrogen and progesterone. This
may be another reason why women living in simple agrarian societies, where
stress levels aren’t as high, are more hormonally healthy. And as we all know the pandemic added another
layer of stress to our already stressful lives.
So, what can we do?
· Nutrition
- healthy fats like extra virgin olive
oil, avocado oil and olives support the endocrine system. Including phytoestrogens in your diet can
also help. These are found in pulses
(e.g. lentils, peas, chickpeas), soya, tofu, celery, fennel etc. In China,
where they eat a lot of soya and pulses, menopausal issues and hormonal cancers
are much lower. Magnesium and B vitamin
rich foods can help hormone production (e.g. salmon, tuna, carrots). Healthy snacks
can include nuts and dark chocolate. So,
a Mediterranean style diet with plenty of olive oil (an anti-inflammatory) and
a variety or fresh seasonal vegetables, beans, whole grains, nuts and seeds is
often recommended. This kind of diet is
low glycaemic favouring a slower rise of glucose in the bloodstream (when blood
sugar drops, cortisol rises). If you are
having hot flushes and / or night sweats, try cutting out or reducing sugar,
alcohol and caffeine.
· Avoid
xenoestrogens – these are synthetic chemicals and can mimic oestrogen and cause
hormonal havoc in the body. They can be
found in pesticides, plastics, beauty products (in the form of “parabens”) etc.
· Post-menopause
- Bone health is important as we move into post-menopause. So, calcium rich foods such as broccoli,
kale, almonds, chia seeds, tofu and vitamin D rich foods (such as oily fish,
egg yolks and helped by exposure to sunlight) can help. Vitamin C and chicken
skin can be useful as they boost collagen production which helps with dryness
in the body. Pelvic floor exercises are
also important. Having a blood test to
test thyroid health and for vitamin and mineral deficiencies (e.g. Folic acid
and B12) can also be helpful. It may be
that you no longer need to take some supplements that you needed in your
reproductive years. For example, iron is best avoided if you don’t need it as
it can build up in the liver. Vitamin D
can also build up in the body. These
vitamins and minerals can be important if you need them but best avoided if you
don’t, so if in doubt, ask your doctor for a blood test. Remember that keeping the balance is key, so
trust in your body and its intuitive wisdom.
· Exercise
– in menopause recommendations are to work within your limits and build up
until you are doing 150 minutes a week of moderate aerobic activity plus
strength exercises 2 or more days a week to work major muscle groups. There are many benefits – exercise lowers the
risk of heart disease, helps maintain bone density, reduces the risk of many
types of cancers and other conditions such as type 2 diabetes, as well as
improving sleep and helping to lift mood.
Note that high impact exercise can lead to a rise in cortisol, worsening
symptoms.
· Take
measures to reduce stress such as meditation, yoga, journaling, walking etc. Or
if you are very time pressured, just making 5 minutes a day to stare at a
candle flame may help.
· Supplements
/ Therapies / HRT – Some women find herbal supplements for menopause useful,
it’s best to seek advice from a health care provider (e.g. Nutritionist,
Chinese Herbalist or Naturopath) if considering this option. Others find HRT helpful. If you are worried about the side effects of
HRT, eat plenty of carrots and broccoli (organic if possible). It’s worth bearing in mind that menopause is
a natural process that comes and goes.
So holistic therapies such as reflexology, reiki and acupuncture can be
useful as they help our body come back to its natural balance. So, it’s our body that heals us, if we let
it, and don’t try to control things too much.
Those that can accept ageing, make lifestyle changes and go with the
flow, fare better during menopause.
· Clear
role / sense of purpose – Menopause can be seen as an opportunity to reframe
and repurpose. So, look to the future
and decide who you want to be for the next phase of your life. Hadza women had
a clear purpose, it was their role to gather food for the younger women, so
their role was an important and valued one.
· Find
your “flow” – an activity or hobby that you love and get completely lost
in. While you may have time constraints
and feel pressure to care for family members, remember that you count too, and
when you feel happy and fulfilled you are in a better position to support them.
· “Find
your tribe” – whether you are living alone or in a house full of people with
demands to be met, connection with like-minded souls is important. So, if you can, make time to meet up with
friends or find new friends through groups and clubs. In Pontardawe, a monthly Menopause Café will
soon be starting. It will be a place for
women to come together, to share tips and ideas, and to gain advice thereby
helping each other through this phase of life.
If you are interested, email delfryntherapies@gmail.com
“Life
doesn’t end with menopause; it’s the beginning of a new adventure. Strap in and
enjoy the ride!”
Dame
Helen Mirran
Ackowledgement: I would like to thank my Reflexology for Menopause tutor, Sally Earlam, for passing on her insight and knowledge of this important subject area to me so that it can help inform and empower women.
https://www.delfryntherapies.co.uk/
