Menopause and its symptoms can sometimes feel overwhelming. Our Head of Nutrition at Hello Inside likes to say, "Menopause is puberty in reverse." Your hormones change, you experience mood swings, and your body looks different than it did in years past. 100% of women go through these changes, and 80% of women experience symptoms like hot flashes, night sweats, sleep disturbances, mood swings, weight gain, fatigue, and much more.
But the good news is: You don't have to suffer. You have a choice. In this post, we'll introduce two ways you can improve your experience and potentially find relief—hormone replacement therapy (HRT) and blood sugar management—so you can make an informed decision that's right for you.
Understanding hormone replacement therapy (HRT)
What is HRT?
Many women suffer from a range of symptoms as their hormones change in the months or years leading up to menopause —the natural end of menstruation. Hormone replacement therapy uses hormones to replace the hormones the body no longer produces as much.
Hormone treatment, also known as menopausal hormone therapy (MHT), replaces two hormones that the ovaries no longer produce during and after menopause: estrogen and progesterone.
There are two options for HRT: estrogen alone or estrogen with a synthetic progesterone (called progestin). Hormone therapies come in various forms, such as pills, patches, or creams, and are designed to balance hormone levels.
Estrogen therapy:
It is often the preferred treatment for symptoms such as hot flashes , night sweats, and vaginal dryness. Estrogen therapy is also the treatment of choice if you have had your uterus removed.
Combined hormone therapy (estrogen and some progestogens):
If you have a uterus, your doctor may prescribe combined hormone therapy. Combined hormone therapy can reduce the risk of uterine and colon cancer.
Benefits of HRT
HRT can be a real lifesaver during menopause. It helps alleviate those annoying symptoms. It can also contribute to the maintenance of bone structure, thus reducing the risk of osteoporosis and bone fractures. Some research even suggests that it may offer cardiovascular benefits.
Risks and controversies
Like most things in life, HRT has its downsides. Studies show that it can slightly increase the risk of certain cancers, such as breast cancer, and is linked to blood clots and strokes.
There's no one-size-fits-all approach to HRT. It's very important to conduct an individualized assessment that takes into account both your medical history and family background. We therefore recommend speaking with a trusted doctor so they can adjust your therapy accordingly.
Blood sugar management as an alternative approach
The connection between blood sugar and menopause
You may not realize it, but menopause and blood sugar are closely linked. Hormonal changes (especially estrogen fluctuations) can impair insulin sensitivity, making it more difficult to balance blood sugar. Unfortunately, the reverse is also true: high blood sugar levels or significant fluctuations can worsen some symptoms, such as hot flashes, mood swings, or sleep disturbances ( 1 ).
Benefits of blood sugar management
Controlling blood sugar levels can help manage the unpleasant symptoms of menopause. Hormonal changes make it more difficult to maintain weight , often leading to weight gain (especially around the middle), increased mood swings, or fatigue ( 2 ).
Strategies for effective blood sugar management
Menopause and the associated physical changes can be overwhelming. Monitoring your blood sugar levels can feel like too much extra work in your already busy life. But don't worry, you can keep your blood sugar in check with a few simple strategies .
Here are three of our favorites that can help balance your blood sugar.
- Start your meal with fiber, such as salad, vegetables, or nuts and seeds.
- After your meal, get some light exercise. Go for a 10-minute walk or do chores like laundry or washing dishes by hand.
- Don't forget to breathe. Whenever you feel stress paralyzing you, take 10 deep breaths and scan your body... not your phone or computer.
Remember, you're not alone on this journey. Many women have successfully managed their menopausal symptoms through blood sugar control. Studies show that this can be just as effective as conventional treatments.
HRT and blood sugar management in comparison
Effectiveness and safety
HRT is associated with benefits, such as relief from hot flashes, vaginal dryness, and mood swings, but also with some drawbacks, such as an increased risk of certain health conditions like dementia, vaginal bleeding, or uterine cancer. However, sometimes hormones may be necessary to regain control of the body.
When done correctly, blood sugar management is a safe, natural approach that can help you manage various symptoms and provide long-term relief. It also helps you connect with your body and learn more about your lifestyle choices.
Accessibility and costs
Consider what's available and affordable for you. Insurance sometimes covers HRT, but not always or not fully. Blood sugar management is generally more accessible and less expensive.
How Hello Inside can help with blood sugar monitoring and menopausal symptoms
Hello Inside is a fantastic tool that can help you manage your blood sugar levels. Whether you want to reduce your hot flashes, improve your sleep, or regain control of your weight, it can be your guide to menopause. Daily lessons, experiments, and personalized feedback help you understand how to improve your lifestyle to feel better in your body again.
And the best part is: If you still have questions, you have the opportunity to speak with one of our nutrition experts to get answers that fit your lifestyle. Give it a try!
Conclusion
Menopause is a phase of life that deserves attention and care. It's important to know your options, weigh the pros and cons, and work closely with your healthcare provider so you have the chance to live the life you deserve. Choose the approach that feels best for you. Here's to a bright, symptom-free future!
