Your menopause crash course
Written by: Lindsay Little, MS — Holistic Health Coach
Menopause is a time in life when your hormones, once again, change quite a bit. It’s a normal part of life and should be celebrated. But instead, the transition to menopause is often viewed with apprehension, guilt, regret, overwhelm, and confusion.
As ill-prepared as you may have been going into your first period, and, the rest of womanhood, many women feel even less prepared for menopause.
Interestingly, the same thing happens at this stage as it did in your teens. We’re often prescribed Hormone Replacement Therapy (HRT) at the first “complaint” of hot flashes, night sweats, or depression, just as we were prescribed hormonal birth control in our teens for acne, heavy periods, and moodiness.
Or maybe your doctor just shrugs off your symptoms and says they are just a “part of getting older”.
Being a woman is NOT a symptom and does not need to be “treated”.
Menopause does not mean you are slowing down, past your prime, drying up, or irrelevant.
If you’ve had those thoughts, let’s change them. Right here, right now!
In this article, we’re digging into what’s going on in your body during menopause with a basic discussion of hormones. Then, we’ll get into holistic things you can try to ease some of those uncomfortable symptoms.
Menopause
During the time leading up to menopause, progesterone will drop which leads to estrogen dominance. There may be spotting between periods and sporadic, missed, and/or heavier periods.
As menopause gets closer, estrogen also begins to drop which leads to longer cycles and fewer periods. Menopause officially starts when you have not had a period for twelve months.
Inflammation plays a major role in how your body ages, and more specifically, how you experience this time in your life. This could be why many women begin to experience joint pain and weight gain as they get older.
Your attitude towards your body and your symptoms majorly impact your experience. Your body is not broken or in need of fixing.
What is a hormone?
A hormone is a chemical messenger your body uses to carry out a specific function. They help to regulate your heart rate, tell you when you’re full, and help you make babies. Some actions take several minutes, days, months, or even years to complete.
This is why it can be so difficult to detect hormonal imbalances. The shifts can be very subtle so you don’t notice anything is going on until it feels like everything is going on!
Hormones are needed for the body to function at optimal levels. When they become out of balance, which is fairly easy in today’s world, we experience symptoms.
Let’s talk about some of these symptoms…
High Estrogen (particularly estradiol) — Some common symptoms of high estrogen levels include:
Heavy periods
Menstrual migraines
Mood swings
Short menstrual cycles (less than 21 days)
Fibroids
Bloating and/or water retention
Breast tenderness and/or breast cysts
Endometriosis
Low Estrogen (Particularly estradiol) — Some common symptoms of low estrogen levels include:
Bones loss (osteopenia or osteoporosis)
Depression
Brain fog and/or memory problems
Hot flashes, night sweats
Low thyroid function
Weight gain
Joint pain
Sleep problems
Low Progesterone — Some common symptoms of low progesterone levels include:
Water retention
Long menstrual cycles (longer than 35 days)
Irritability, anxiety, and/or depression
Fertility problems or miscarriages
Insomnia
Constipation
Cyclic breast pain
Low libido
High Testosterone — Some common symptoms of low progesterone levels include:
Acne
Difficulty regulating blood sugar
Fertility problems
Hair loss and/or thinning hair
Hirsutism (hair in unwanted places)
Oily skin/hair
Reactivity, irritability, aggression
Anxiety and/or depression
Low Testosterone — Some common symptoms of low progesterone levels include:
“Bat wings” (fat on the back of your arms)
Decreased sense of well-being
Depression
Fatigue
Muscle loss, muscle weakness, or difficulty gaining muscle
Weight gain
Low confidence and/or low motivation
Low libido
The other hormones to also pay attention to include cortisol, thyroid hormone, high insulin/insulin resistance, and sex-binding hormone globulin (SBHG).
Identifying the root cause or reason why your hormone levels are high or low is the first step to feeling better.
If you don’t know which hormones are off and why, it will be very difficult to find a resolution.
Hormone testing is a great option to identify hormone levels. Based on what we just talked about, you may be able to make a pretty good guess.
The only way to know your hormone levels for sure, is to have them tested. Working with a practitioner who understands hormone testing is important since there are many nuances to the testing.
However, a hormone test will not tell you the root cause of the imbalance.
Let’s look at some general recommendations for supporting the body during menopause. These recommendations can be helpful to most women regardless of hormone levels and are a great starting point for everyone.
How to support your body
Lifestyle:
Keep moving - aim for one hour, 4 times a week of cardio exercise with 20 minutes of weight training each time. Curious about exercise and what’s “best”? Check out Vibe Fitness’s class schedule here to find out how you can work out with us!
Support your adrenals - stress puts a huge toll on your adrenal glands.
Massage - 1-2 times a week for 4 to 8 weeks is helpful, even for women with severe symptoms.
Food:
Increase your fiber intake (slowly) - eating fiber helps to support your gut health. Since your gut is the gatekeeper of your hormones, gut health must be taken into consideration, especially if you are experiencing any digestive issues.
Fruits and veggies - keep inflammation and oxidative stress at bay. Get at least 6-8 servings a day.
Omega-3’s - these are healthy fats that help with brain, vascular, and joint health. Fish, nuts, and eggs are good sources. Supplementing with a high-quality, plant-based EFA can also be very effective. Plant-based supplements are recommended to avoid potential heavy-metal contamination.
Flaxseeds - 2 tablespoons daily can support healthy estrogen levels. This dosage may also help to prevent breast cancer.
Mind-Body Connection:
Reframing - your thoughts create your beliefs and your beliefs create your actions. If you need to, reframe your thoughts around what this time in your life means.
The Gut-Hormone Connection:
Good digestion often means good hormonal balance. Poor digestion often means hormonal imbalances.
Blood sugar - check your blood sugar levels, and then dig deeper. Additional testing will give you a clearer picture of what’s going on.
Fix digestive issues - if you are not digesting your food properly, you are not getting the nutrients you need. Supplementation is even MORE important in this case.
Gut health or gut dysbiosis can be the root cause of hormonal imbalances.
Hormonal imbalances are usually not the root cause, they are merely symptoms of something deeper going on and are often a symptom of gut imbalances.
Getting to the root cause of symptoms is always a great idea, otherwise, you’re simply masking them. That may work for a bit, but if you can address the cause, you will likely find greater, longer-lasting relief.
Remember to give yourself grace and support. Finding a wonderful care team of experienced practitioners, friends, and family can help relieve the pressure of doing this all on your own. You are strong! But you’re even stronger when you’re supported!
Hey there! I’m Lindsay! I’m a Holistic Health Coach with a Master's Degree in Holistic Nutrition and a specialization in gut health. In my virtual health coaching practice, Full Bloom Acres Wellness, I help busy women over 40 eat the foods they love without feeling terrible. I would love to help you, too! Connect with me on social media at @fullbloomacres or on my website. Get started resolving your digestive issues by downloading my FREE cheat sheet featuring my 10 favorite superfoods for good gut (and hormone!) health right here!
This information is for educational and information use only and is not meant to diagnose or treat disease or illness. Please work with a qualified healthcare practitioner before making dietary or lifestyle changes.