What is the menopause?
Put simply, it is when your monthly periods have ceased for 12 months or more. “Perimenopause is the years prior to menopause when women begin to experience symptoms, although they still have regular (or irregular) cycles,” explains Kaikavoosi. “The menopause technically begins once they have stopped entirely.” Some find it useful to keep an eye on their cycle, or lack of, with a period tracking app.
So, what are the signs? “Since we have oestrogen, progesterone and testosterone receptors on almost every organ, the symptoms which emerge when these hormones are reduced are many and cover most of our body,” notes Kaikavoosi. “Some of the most commonly experienced are hot flushes, night sweats, joint and muscle aches, sleep disturbance, mood swings, plus irritability and increased anxiety, along with headaches or foggy brain, low libido and skin rashes.”
When does the menopause start?
“Our hormones dip around eight to ten years before the actual menopause,” details Adib. During the perimenopause, hormone fluctuations can cause fatigue, insomnia, depression and low libido, with one of the clearest signs being the worsening of PMS around seven to ten days before each period.
“Menopause usually starts between the ages of 45 and 55, with 51 being the average age of menopause in the UK,” says Kaikavoosi. “However, it’s important to note that menopause can start at any point.” This could be as a result of surgery, like a hysterectomy, or as a side effect of medical treatment, such as chemotherapy for cancer. Although, some women simply have a family history of early menopause. “There is no end time to menopause — you technically remain post-menopausal for life,” she adds. However, research has found that symptoms last an average of four and a half years after your final bleed.
Which is the most popular supplement to ease menopause symptoms?
It’s important to note that while menopause supplements may help symptoms, they cannot be considered a miracle cure. “Which supplements a woman needs is very individual, since it revolves around her diet, lifestyle and pre-existing medical conditions,” details Kaikavoosi. If in doubt, particularly if you are already taking prescribed medication, seek professional advice.
However, if you are looking to enhance a healthy, balanced diet, then there are some good options to look out for. “I recommend a good quality multivitamin to all my patients as a baseline,” says Adib. But there are also specific ingredients which may help certain symptoms: “Vaginal dryness can be eased with sea buckthorn supplements,” she reveals. Henderson also recommends sage leaf for hot flushes, as well as black cohosh and red clover for night sweats. “Valerian root can help aid sleep, and maca root is helpful for loss of libido,” she adds.
Can diet help menopausal women?
“Nutrition plays an important role in the general well-being of women going through this transitional time in their lives,” explains Kaikavoosi. “The reduction of female hormones has a significant effect on the general health and development of long-term conditions like osteoporosis, heart disease and autoimmune conditions, so this is a great time to optimise health and prevent disease by eating correctly. Although, for women who suffer from severe symptoms, diet alone will not resolve them.”
So what types of food should we be eating to support our health during menopause? “Protein is essential to maintain and build muscle tone and strength, along with other important roles,” continues Henderson. “Without adequate muscle mass, the body gets more easily fatigued, and weight gain occurs. The main reason for middle-aged spread is the gradual loss of muscle mass due to declining oestrogen and testosterone levels.
“Getting your five a day is also important, regardless of age, so adequate fruit and vegetable intake is key,” she adds. “In addition, calcium and vitamin D are important and can be obtained through dairy products, eggs and meat, while omegas are vital for transmitters like mood-boosting serotonin.” So, consume plenty of oily fish, olive oil, nuts and avocado.
What are the other ways to manage symptoms of menopause?
“If you start to experience symptoms like sleep disturbances, aches and pains, mood changes, fatigue, feeling hot at night and changes to your menstrual cycle, then you should speak with a healthcare professional who has an expertise in hormone health, so they can ease the path through perimenopause and menopause,” recommends Kaikavoosi. They may, she adds, suggest hormone replacement therapy (HRT), which relieves symptoms by replacing female hormones.
There are also tweaks you can make to your lifestyle: “We should all be eating well, including eliminating where possible sugar, dairy and processed food from our diets, and staying hydrated,” adds Adib. “Aim to exercise three times a week to help mood and keep joints flexible, and lower stress to a minimum with mindfulness, meditation and therapy.”
