Menopause and All the Fun Stuff that Goes With It
Menopause is truly a life-changing experience for women; they lose something that makes them distinctly female. While most of us may not actually enjoy the process of mensuration, it’s undeniably a big part of us. Some may view this loss as positive, but the flip side is we gain other things, like weight, hot flashes, brain fog, irritability, and other menopausal symptoms. It’s a tough phase that’s hard to explain to men, your children, or others who aren’t experiencing it; it can feel overwhelming, lonely and frustrating.
Here is an interesting fact, the term "hysteria" is derived from the Greek word for uterus, reflecting an outdated belief that women’s emotional and cognitive disturbances were linked to their reproductive organs. While this was a misjudgement, it wasn’t entirely unfounded. Thankfully, modern science can now help us understand and validate the physical, mental, and emotional shifts that occur during menopause.
So, what exactly is menopause, why does it happen, and is there anything we can do to make this rite of passage, a smooth one. Menopause is not an illness, but a phase every woman transitions through, after premenopause and perimenopause. It is officially defined by the absence of menstruation for 12 consecutive months. Although we are focusing primarily on menopause, it’s hard to ignore the other two phases given the interconnected nature of each phase, and our body. Our body is a wonderfully intelligent machine, the change in hormones is a natural process we need to respect. During this transition estrogen levels decrease, signalling the winding down of the reproductive functions As we age, the risks associated with childbirth increase, making the cessation of reproductive functions a sensible adaptation.
To get a clearer picture of what’s happening during menopause let’s understand the earlier phases of this journey:
ü Premenopause is the phase when women have regular periods and are able to conceive, assuming there are no fertility issues. This stage usually starts between the ages of 8 and 16 and can last anywhere from 30 to 35 years. It's the time when everything is running smoothly and predictably.
ü Perimenopause is the next phase, where things start to shift. During this stage, our ovarian reserves begin to dwindle, causing the levels of estrogen and progesterone to fluctuate wildly. This stage can last anywhere from a few months to about 10 years, with an average of around four years. These hormonal swings can make symptoms feel particularly intense, often blending into each other and making it tricky to pinpoint exactly which phase you're in.
Let’s talk about brain fog, a pesky symptom affecting around 62% of menopausal women. It feels like something is hijacking your brain; and in reality, the brain is readjusting and rewiring. With decreasing progesterone levels, sleep can become a real struggle. Falling asleep might be tough, and staying asleep can be even harder, leaving you feeling drained by morning. This exhaustion can make even the simplest daily tasks seem like mountains to climb, let alone finding the motivation to exercise or eat well. Metabolism shifts during menopause can lead to weight gain, making it feel like weight is the central issue of your universe. Here’s a surprising statistic: you can lose up to 55% more body fat simply by getting 7-8 hours of sleep a night. So, it’s no wonder that sleep troubles during menopause can feel like a major dilemma!
Beyond the physical changes, menopause can also bring significant emotional ups and downs. With the challenge of navigating these changes, often without enough support, it’s easy to feel isolated and overwhelmed. This emotional rollercoaster can lead to a rise in depression, and while antidepressants can be a lifesaver for many, they also come with their own set of side effects, including weight gain. It’s a tough cycle: weight gain can be both a symptom and a side effect of menopause, making it seem like everything is revolving around it.
Let’s dig a bit deeper into perimenopause, the phase where we start to notice that losing weight isn’t as straightforward as it used to be, the same healthy meal plans and weight loss diets aren’t cutting it anymore. By the time we hit menopause, our brains undergo changes too. Brain scans before and after menopause show a decrease in brain energy levels—about a 30% drop, or as some describe it, ‘the lights going out.’ This means our neurons still have access to glucose but aren’t burning it as efficiently as before.
This slowdown can contribute to weight gain, particularly around the belly. During this time, we might try various diets, gut cleanses, intermittent fasting, or intense workouts to shed those extra pounds. But here's the thing: it doesn’t have to be so overwhelming. Sometimes, all we need is a little more compassion for ourselves. Menopause often comes with a negative reputation, and it’s understandable—gaining weight, feeling off overall, and struggling with sleep are tough. But remember, your body is always working in your best interest, even if it feels like it's working against you. It’s just a matter of finding the right ways to support your body through this transition. While we can’t stop menopause from happening, we can explore strategies to make the journey a bit smoother
1) Regular Physical Activity
It’s no secret that women in their 40s often struggle with staying active. Juggling responsibilities like family, work, and social commitments can make exercise feel like a low priority. But finding even just 30 minutes a day for yourself can make a big difference! Start small and gradually increase both, the intensity and frequency of your workouts. Aim to do enough to break a sweat and get your heart rate up (athletes call this “zone 2”).
Exercise is more than just a physical boost; it stimulates the production of proteins that travel to your brain, supporting neuronal health and overall brain function. Cardio workouts can help with hot flashes and brain fog, while strength training supports your metabolism, bone health, and mood. Don’t forget flexibility exercises like yoga, which are fantastic for reducing stress and improving sleep. Mixing things up with different activities throughout the week can keep your routine fresh and enjoyable.
In today’s digital age, we often spend too much time indoors. So, make it a point to enjoy the great outdoors—walk on the grass, soak up some sunshine, or even go for a swim. Natural light is a great mood booster and has great anti-inflammatory benefits too.
Here’s a fun fact: A study of 3,500 Latin women found that those who engaged in regular to moderate exercise were 30% less likely to experience severe hot flashes compared to those who exercised less. So, get moving and enjoy the benefits!
2) Caffeine, Alcohol and Sleep
As we get older, our melatonin levels naturally decrease, making it tougher to fall and stay asleep. Add coffee and alcohol into the mix, and things can get even trickier. Coffee’s acidity isn’t just hard on your stomach—it can also contribute to bone and brain health issues. Plus, caffeine lingers in your system for quite a while; it has a half-life of about 6 hours, which means that 6 hours after your coffee, half of the caffeine is still circulating in your body. Its effects can last up to 12 hours! Poor sleep impairs your brain’s ability to clear out toxins, which can increase the risk of dementia and Alzheimer’s. Deep sleep is crucial for your brain to rejuvenate and take care of itself.
Alcohol can also mess with menopause symptoms and make them worse. Since your brain is 80% water, the dehydrating effect of alcohol can lead to headaches, dizziness, and brain fog. Even just a 2% drop in water can trigger these issues. Plus, purified water often lacks the electrolytes and minerals that support overall health. To keep your brain and body well-hydrated, try incorporating water-rich fruits, citrus fruits, and my personal favourite—coconut water!
Here’s a fun fact: In a study, people who drank a couple of glasses of water before performing mental tasks did 15% better than those who didn’t drink any water. So, staying hydrated really does make a difference!
3) Nourishing with the Right Foods
The nutrients we get from our food are essential for keeping our brains and bodies in top shape. Think of each meal as an opportunity to fuel your brain and body with the good stuff. Key nutrients like potassium, sodium, magnesium, omega-3 fatty acids, protein, and glucose are crucial for optimal brain, and body, function. So, focus on eating clean, nutrient-dense foods.
Antioxidants are your brain’s best friends. Foods rich in vitamin C, E, selenium, and beta-carotene—found in fruits, veggies, nuts, and seeds—help protect and support brain health. These antioxidants can also help with hot flashes. Adding some vegetable juice through your day, and a fresh salad to your daily meals is a great way to boost your intake of these beneficial nutrients.
Lean proteins are essential for maintaining muscle, bones, hair, skin, and nails. Essential amino acids, which include polyunsaturated fatty acids, are available in both plant and animal sources, depending on your dietary preference. I personally love sprouts, chickpeas, and add a sprinkle of seeds and nuts sometimes to my salads for an extra nutrient kick.
While supplements can be helpful, it's best to consult your doctor before starting any new ones. Personally, I enjoy incorporating botanicals and herbs into my diet; noni juice is one interesting option to consider. One last tip: try to cut back on processed, packaged, and fast foods. These can gradually deplete your energy and health. It’s okay to indulge occasionally, but make sure to balance it out with healthier choices in your next meal.
Here’s a fun fact: A diet rich in legumes and/or fatty fish has shown to delay menopause by up to 3 years!
Hopefully, through this blog I’ve helped you consciously shift how we think about aging and menopause. Age is just a number, and how we handle it is entirely up to us. Research shows that genetics only account for 20-30% of our chances of living to 85. The rest is determined by our lifestyle choices, like what we eat and how active we stay. These factors play a big role in not just how long we live, but how well we live; life span vs. health span.
Interestingly, many women report feeling happier after menopause. Below is a graph that shows this shift. It turns out that the amygdala, the part of our brain that controls emotions, becomes less reactive to negative emotions like sadness and anger after menopause. On the flip side, it responds just as strongly to positive emotions! Isn’t that fascinating?
Instead of feeling like victims of our genes or age, let’s focus on what we want to achieve and set small, manageable goals. Take it step by step, and you’ll be amazed at what you can accomplish in just six months. Reflect on your progress, and you’ll be proud of how far you’ve come. Embrace the slower pace that comes with menopause. It’s important to listen to our bodies and their signals. Each phase of life has its own needs and rhythms, so let’s learn to honour them and nourish our brains and bodies accordingly. By doing so, we can support ourselves through this transition and beyond!
