October 23, 2022

How to Reduce Menopause Symptoms

Dealing With the Menopause

Hello Everyone. Understanding physiologically what is going on can help you understand why you feel the way you are during menopause.

You may be surprised to learn that some symptoms may not be entirely menopause-related.

Needless to say, menopause can make you feel like your mind and body have been hijacked but not necessarily.

If you, or anyone you know, is experiencing the menopause transition, this post will bring some good news! Spread the word!

Why Do You Feel So Unwell With the Menopause?

Is It Really the Menopause or Not?

Does Alcohol Affect Menopause?

Menopause and Sleep

How to Stop Menopausal Weight Gain

Best Exercises to Get Rid of Menopause Belly

Best Natural Remedy for Menopause

What Is the Good News About the Menopause?

Why Do You Feel So Unwell With the Menopause?

With any physiological events, there will be some challenges (for some more than others).

Not everyone feels unwell with menopause. It shouldn’t be seen as a fearful time in a woman’s life.

Some women sail through menopause with very few symptoms. And others can feel like they have been in a tumble drier all night long and are walking around in someone else’s body.

Menopause can feel so chaotic and out of your control.

Weight gain! Hot flashes/flushes! Night sweats, vagina soreness, bloating, brain fog…!

Menopause can make women feel moody, agitated, frustrated, indecisive, forgetful, tearful, and more sensitive emotionally.

There could be an array of symptoms that go on. Symptoms of menopause include joint pain, skin conditions, slow healing, and digestive changes. Anxiety can kick in and muscle pains, urinary incontinence, migraines, lethargy, and low libido.

The libido might be there, but you may not be able to experience the same pleasures because of discomfort and the lack of estrogen in your vaginal tissues.

During menopause, the ovaries can no longer respond to pituitary hormones (FSH – follicle (egg)-stimulating hormone and LH – luteinising hormone). Then, ovarian estrogen and progesterone cease.

What Causes Typical Menopause Symptoms?

There’s no escaping that hormones hugely affect how we feel emotionally, mentally and physically, throughout our lives. But it is the big drop in estrogen that causes ‘typical’ menopause symptoms. (Progesterone plays a vital role in maintaining the uterus lining).

Estrogen is a master regulator for many body functions, which is still produced in the brain and the bones at this time but not to the same levels.

The decline in hormones and continuous depletion of eggs produced in the ovaries are inflammatory events, with systemic and central nervous system inflammation processes going on.

Top these off with what else is happening in our lives during menopause; how we live, eat, drink, move, stress factors, genetics, exposure to toxins, and even how we think (and what we think about).

Symptoms around menopause can be managed with an anti-inflammatory lifestyle.

The role of estrogen is shown by a higher rate of women in the post-menopausal stage of their lives developing autoimmune diseases and inflammatory conditions. This is in comparison to men of the same age.

Which, of course, means that estrogen influences immune and inflammatory processes.

You cannot control biological changes like hormone imbalances and depletion that cause a lot of the symptoms of menopause but you can intervene and eliminate a lot of multifactorial effects.

Understanding how our bodies work helps us to take more care of ourselves at all times of our lives.

Is It Really the Menopause or Not?

As I mentioned, there could be things that you are doing that are contributing to the effects of menopause.

Definitely discuss your menopause with a health professional who deals with women’s health issues. Certainly rule out conditions by having some health screening/blood tests, if you can.

It is good to question whether you are going through menopause or whether it is something else or to take stock and make some lifestyle changes.

I would suggest listing all of your symptoms down and going through them and don’t dismiss any of them. What could be obvious to you as a menopause symptom could be something else, and vice versa.

Due to the limited time that doctors have with patients, whether it is in person or by telephone, make sure that you have noted everything down.

For instance, many symptoms of menopause are linked to inflammation. Symptoms of chronic inflammation can be surprising.

They may present themselves at this time of your life since the condition of having low estrogen levels cause more inflammatory responses.

Inflammatory Responses:

    • Brain Fog – recognised as a part of menopause, as lower serum hormone levels have an effect on cognition and memory loss, temporarily. Brain fog is also a sign of inflammation running in the body. Depression is neuroinflammation. Diabetes and high blood pressure can also affect brain health, for example.
    • Thyroid issues can lead to weight gain, brain fog, fatigue and low moods, for instance.

 

    • Weight gain can be a result of low estrogen levels but could be the food that you are eating, lack of sleep, too much alcohol, digestive changes and lack of exercise. Weight gain is linked to inflammatory events and if it isn’t controlled, leads to the chronic inflammation condition of obesity.

 

    • Gut dysbiosis leads to a whole array of issues, including immune dysregulation and of course, not producing ‘feel good’ neurotransmitters, chronic inflammation and neuroinflammation.

 

    • You may feel like crying or have increased anxiety because your gut health is off because of the food that you eat, new intolerances, dysbiosis, insomnia, overloaded liver, fatigue and the consequences of your lifestyle.

 

    • Menopause ‘Belly’ can be gut imbalances due to a change of diet, lack of sleep, not enough movement and even stress.

 

    • Decreased libido can be a direct result of lower levels of estrogen and testosterone but it could be the side effects of medication, and even psychological feelings surrounding around being in menopause. 

 

    • Medication can cause gut dysbiosis, affect sex functions and cause ‘menopausal symptoms’.

 

  • Sleep, although connected to the estrogen-hypothalamus link, could be depression, rumination, weight gain, chronic inflammatory conditions and life stressors. There is a bi-directional relationship between mood and sleep disturbances.

 

Hot flashes and night sweats, and sweating, in general, all have to do with how estrogen levels affected the hypothalamus, which regulates temperature control. You cannot change this but you are in control of making some positive changes with a menopause diet and lifestyle.

Did you know that hot flashes actually get worse when you drink alcohol?

Does Alcohol Affect Menopause?

Alcohol can cause biological stress and can certainly affect your gut homeostasis. This then affects your immunity and neurotransmitter production. Which all has an effect on menopause.

It depends on your tolerance, and tolerances can change during menopause, but estrogen levels rise when you drink alcohol.

Then, when they have dropped, this is when you can feel doom and gloom, anxiety, irritability, and have more hot flushes. It can also encourage mood swings.

Hormone levels can have an impact on your immune system and gastrointestinal tract, and this further exacerbates what alcohol can do.

Which explains why sometimes a small amount of alcohol can make you feel really tipsy quite quickly!

Alcohol can cause weight gain, depression, mood swings, metabolic issues, and sleep disruptions – all of the symptoms that you may just be attributed to menopause!

Menopause and Sleep

Sleep is a major part of optimum health and of course, menopause brings disruption due to temperature control being askew, which can have a huge impact on your life quality.

It may not just be disrupted due to night sweats because there are many factors that cause poor sleeping patterns. You could have many challenges and personal life stressors that are occurring at this time.

Again, it could all be down to lifestyle and what you eat and drink but of course sleep deprivation is linked to increasing the risk of chronic inflammation, weight gain and joint pain.

It is such a vicious cycle because of course, without regular, decent sleep, energy is depleted, depressive symptoms occur and feelings of not being able to cope!

Check out the article: Why Sleep Helps You Lose Weight.

How to Stop Menopausal Weight Gain

If you are gaining weight, yet haven’t changed your healthy lifestyle and for most of your life you have been on the leaner side, this will be really disconcerting, I know.

It doesn’t mean that gaining weight during menopause is going to happen to everyone but there is a reason for it.

It’s a consequence of the continuous depletion of the follicular ovarian pool during the menopause transition. It drives a systemic inflammatory state.

What happens then is hormonal fluctuation. Estrogen (estradiol) diminishes and androgen levels increase.

This leads to altered energy homeostasis. The deficiency in the ovarian steroid hormones, as mentioned above, leads to chronic inflammation. This leads to changes in body composition.

So, metabolism becomes dysregulated, an increase in weight occurs and fat is redistributed. There’s also an increase in visceral adiposity (fat in the abdomen and organs) and a decrease in lean mass.

There may also be something that you are eating now that is adding to the problem and causing inflammation.

What was okay to eat before, you may now have an intolerance for, which a menopause diet would alleviate.

It could be that you are consuming emulsifiers and additives in foods that you thought were healthy. I always advise looking at ingredients.

You would not believe how many ‘health foods’ in ‘health food stores’ are full of inflammatory additives. Plus, additives may have crept into foods that were originally made more wholesomely.

You may have not changed your routines but now, with hormones fluctuating, those foods and drinks may just be too much for your system to metabolise now that you are in this transitional time.

Hormone Imbalances

After all, hormonal imbalances promote higher abdominal fat, even if you don’t eat a lot of saturated fat.

Low estrogen levels alongside the high androgen levels redistribute the fat that is present in the gluteal and femoral regions and takes it to your tummy!

Also, take into consideration that if you are not exercising enough, your liver will suffer. If a liver is not functioning properly, this leads to a slower metabolism.

Stress can cause weight gain, too! If you are not down-regulating stressors, this causes so much damage to the body.

Down regulating means shifting your nervous system from a fight or flight mode to a rest and digest mode (practised well on Eat Burn Sleep).

You can see why it is not as straightforward as one might think.

The great news is, is that menopause weight is reversible with Eat Burn Sleep.

Best Exercises to Get Rid of Menopause Belly

Stay fit and stay active to get rid of ‘menopause belly’ and for menopause, in general.

It may seem like a slog when your weight was easy to maintain before, but changing your exercise and movement routine may just be the answer.

For instance, even though you are active, you may need to do some regular movements targeted at reducing inflammation, since estrogen decline is linked to chronic inflammation conditions.

The right menopause exercise will help your bone health, and protect against osteoporosis, which is a major concern around these years.

It will also strengthen parts of your body that will aid in the reduction of symptoms.

Like strengthening the core to aid gut health and reduce menopause bloating, for instance.

Reduce Urine Release

And pelvic floor muscles, which will assist in reducing urine release and perhaps increase the joys of sex, since these muscles are wrapped around the vagina.

There are studies that show the right, regular exercise will reduce hot flushes, headaches and anxiety. Don’t underestimate taking a walk every day, and how good that will make you feel.

The aches and pains that you feel could very well benefit from learning how to stretch your fascia!

It doesn’t take long of being sedentary for your body to get dense fascia in your hamstrings.

Your body needs regular circulation and metabolism to promote better muscle function, blood flow, lymph flow and lower inflammation, to be in optimum health.

You could be doing less dashing around than you used to or just be full of lethargy during menopause, and not prioritising yourself and exercise (or food, stress reduction, sleep!).

It can be an overwhelming time, menopause.

An intervention like Eat Burn Sleep (which works for a lot of people because it takes out the effort of having to put your own plan in place), will help you. Trust me.

Best Natural Remedy for Menopause

Eat Burn Sleep addresses all the needs of peri-menopause,  menopause and post-menopause, and can complement allopathic treatment.

Also, it may just better prepare you for an easier time with the whole menopause transition, if you are too young to even think about this stage in your life. 

As well as being a Bupa Global-approved lifestyle, it is prescribed and used by doctors around the world. This combination can completely transform your experience of menopause.

Embark on a Happy, Healthy Lifestyle!

It will reduce inflammation, weight, mood swings, depression, brain fog, cortisol and stress, cholesterol, blood pressure, and water retention and protects against all of the consequences of menopause.

Also, being part of the wonderful health community that we have here at Eat Burn Sleep is inspirational and motivational.

Exchanging coping strategies, sympathy and empathy with people that are going through similar situations, and connecting with all of us, gives extra support. It’s a beautiful thing!

Treating the body at systemic levels will increase the positive impact of nutrient-rich compounds from omega-3s, phytoestrogens, antioxidants and so on.

And it all works synergistically together, promoting well-being, energy and happiness! Oh, and the Eat Burn Sleep ‘Glow’.

What Is the Good News About the Menopause?

Menopause can be all-encompassing but rest assured, the symptoms that you are experiencing can be reduced, and most definitely are not forever.

Once you get the right support with transitioning to the other side, you will feel more energized and happier, with more clarity and just pretty fantastic, really!

Imaging studies at Weill Cornell Medicine show that the brain’s recovery after menopause was associated with increased memory and cognitive performance!

Many women can feel beautiful and free at this time. No more PMS and periods. No more anticipating when to have holidays, or when to have sex!

Relieving yourself from the symptoms of menopause through Eat Burn Sleep could have you embracing this transition; a transition into one that might be one of the most liberating, empowering times in a woman’s life!

Lifestyle factors can have a major effect on how long menopause lasts. By understanding your body, you will be in a better place to take care of it.

Looking after yourself will always be a good decision as you transition through life. Treat yourself with kindness.

I hope that you have a super day!

 

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