Menopause...

Menopause is a natural biological process that marks the end of a woman's reproductive years. As oestrogen and progesterone levels fluctuate during this time, women may experience a range of symptoms.

Menopause is defined as not having a period for over a year and is a time of low oestrogen. Leading up to menopause, when periods can become irregular and heavy and symptoms such as moods swings, poor sleep and hot flushes occur is called perimenopause. At this time, oestrogen levels can fluctuate wildly, giving rise to the roller-coaster ride of high oestrogen symptoms such as breast pain, heavy periods, fluid retention, weight gain, night sweats, and mid sleep waking. To compound this, progesterone, our calming hormone, is on the decline and as its not able to counteract oestrogen’s stimulating effects as efficiently, the symptoms of oestrogen surges become more pronounced. So how can we transition more smoothly through perimenopause?

1. Support the adrenals and nervous system. Women in their forties usually have a lot on with work and family. The more supported your stress response is, the better your body is going to adapt to hormonal changes.

a. Herbs: Ashwagandha and rhodiola can support the axis between the brain and adrenals called the hypothalamicpituitary-adrenal (HPA) axis, and ziziphus is calming and can help with night sweats.

b. Nutrients: Make sure you are taking a good quality magnesium in an absorbable form (capsules and powder are better). Magnesium calms the brain, regulates the HPA axis and promotes sleep. Taurine is an amino acid that calms the brain and stabilises the HPA axis. Vegetarians are at risk of taurine deficiency as it is only obtained through meat.

c. Self-care: Even during a busy day, make some time for yourself to do some exercise, mindfulness techniques or breathing exercises.

2. To support progesterone, a herb called chaste tree enhances ovulation and calms the nervous system.

3. Support the liver and gut health: If oestrogen is not metabolised efficiently, it can recirculate, contributing to an already relative oestrogen excess state.

Menopause

Eating foods and taking herbs that that have phyto oestrogen effects can be beneficial in a time of low oestrogen. Phyto oestrogens are plant-like compounds which bind to the same receptors as oestrogen in the body. This has a balancing effect; it can help with both oestrogen excess and deficiency symptoms.

Flaxseeds, oats, tofu, alfalfa sprouts and legumes are foods that can be consumed regularly to stimulate oestrogen receptors. Herbs such as black cohosh, wild yam, sage and hops all have phyto oestrogenic properties.

Oestrogen has insulin sensitising effects, so women can be more at risk of weight gain during menopause. Eating a balanced diet of protein, beneficial fats and carbohydrates and reducing high sugar foods is the best way to support insulin sensitivity.

Low oestrogen is also associated with lower bone density. Consider the following, which can contribute to brittle bones.

High alcohol intake

• Smoking

• Stomach acid medication

• Low intake of bone supporting nutrients such as calcium, magnesium, Vitamin K and D.

• Coeliac disease

As you can see, there is a lot that can be done with both diet and supplements to support women through perimenopause and menopause. Every woman is different and one size doesn’t fit all. If heavy bleeding or pain becomes excessive it is wise to go to your GP to rule out any underlying conditions. To help navigate the many different remedies, naturopaths can work with you to develop a personalised treatment plan to support you at the different stages.

By Natalie Jacques Naturopath & Medical Herbalist BHSc, AdvDip Herb Med, AdvDip Naturopathy

Herbal Dispensary

Wallis Street, Raglan

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