Today we want to address a topic many of us have heard of, but may not fully understand: menopause. Don't worry, we're here for you! So let's talk about the hormonal changes and the oh-so-funny symptoms that accompany them, like hot flashes, sleep disturbances, fatigue, and vaginal atrophy.
Hormones during menopause
Imagine this: As soon as you reach puberty, your body is like a bustling hormone factory, churning out estrogen and progesterone like nobody's business. But when you enter the magical realm of menopause, the assembly line slows down. It's as if your hormones are taking a vacation, leaving you to navigate this new situation alone. The signs of perimenopause (menopause) vary widely. Many women experience unpredictable periods, weight gain, increased belly fat, hot flashes, chronic fatigue, mood swings, or night sweats. That's quite an adventure, right?
The age at which women enter perimenopause (the period before their last period) and menopause (when they stop having a period for 12 months) varies greatly. Perimenopause typically begins in the 40s or 50s, but every woman's journey is unique, so don't be alarmed if your experience is a little different.
And if you're experiencing some postmenopausal symptoms, that's normal, too. Just because you haven't had a period in 12 months doesn't mean your hormones aren't working properly; they're just not as well-balanced.
What is the difference between menopause and perimenopause?
Before we get started, let’s define a few terms:
Periomenopause : Perimenopause, also known as menopause, refers to the 4-10 years of hormonal changes that precede the last menstrual period. Most women notice the signs of perimenopause in their 40s.
Menopause : Menopause marks the time of the last period. However, since women never know whether this period was truly their last, menopause can only be diagnosed retrospectively. Menopause occurs when women do not have a period for 12 consecutive months. The average age for menopause is 52.
The five most common symptoms of perimenopause
Weight gain, chronic fatigue, hot flashes, mood swings, and sleep disturbances. It's as if our body is throwing a wild party without an invitation. But don't worry, we have a few tricks up our sleeve to combat these symptoms.
Weight gain
The mysterious weight gain seems to creep up on most women during this phase. It's as if your metabolism has decided to go on vacation and given you a few extra pounds as a souvenir. This is a normal part of the journey, and your body is just adjusting to the new hormonal landscape. Focus on eating healthy, wholesome foods, staying active in a way you enjoy, and remember that your stats aren't determined by a number on the scale. Monitoring your blood sugar can help you figure out which foods keep your blood sugar levels balanced without causing you to gain extra weight.
Chronic fatigue
The hormonal fluctuations of perimenopause can impair your body's ability to effectively regulate blood sugar levels, leaving you feeling drained and exhausted.
You wake up in the morning and it seems like someone has stolen all your energy. Or you struggle to stay open in the afternoon. It doesn't have to be that way. With balanced meals and snacks that include a mix of complex carbohydrates, lean protein, and healthy fats, you can stabilize your blood sugar levels and say goodbye to those energy dips. So eat plenty of whole grains, fruits, and vegetables, and combine them with lean protein. Staying hydrated is also helpful.
And if you need an extra energy boost, have some nuts or a piece of dark chocolate for a delicious and energizing treat. Remember, your health is in your hands. By controlling your blood sugar, you'll give yourself sustained energy during this incredible journey through menopause.
Hot flashes
Picture this: You're casually sipping your coffee, feeling fabulous, and suddenly your body transforms into an oven. It's as if someone turned the heat up to full, and you wonder if you accidentally entered a sauna. Staying cool (literally and figuratively) is key here. Wearing breathable clothing and layers, avoiding spicy foods, and some women even rely on carrying a small handheld fan in their purse. Stress can worsen hot flashes, so keep a close eye on your blood sugar levels to identify your triggers.
Mood swings
One minute you're laughing, the next you're crying over a cute kitten video. Emotions on a rollercoaster, similar to your blood sugar?
Our advice: Feel the emotions, but don't be too hard on yourself. It's okay to snack on chocolate when you're not in a good mood. But don't forget to combine it with some protein or go for a walk afterward to balance your blood sugar. Remember that you have control over your blood sugar and how you feel—at least to some extent. Balanced blood sugar helps you manage mood swings.
Sleep disorders
Sleep disorders like night sweats, insomnia, or restless sleep are the last thing many women experience during menopause. And while it was easy for you to feel energized after four hours of sleep when you were younger, that's not so great in your forties or fifties. But we wouldn't be us if we didn't offer some advice for you on how to get more sleep through menopause.
Establish your own relaxation routine before bedtime. Drink a cup of chamomile tea, write down any thoughts that might be troubling you before bedtime. Lower the room temperature by opening the windows, and avoid heavy meals within three hours of bedtime.
It's not just the last meal of the day that affects your sleep. A good night's sleep also has a positive impact on your blood sugar the next day. When you recover well during sleep, you'll have fewer cravings the following day. It'll be easier for you to make better lifestyle choices.
Take your health into your own hands
We've covered some of the most common symptoms, but keep in mind that every woman's experience is different. Some may experience menopause with minimal disruption, while others may face additional challenges. It's important to listen to your body and consult with your healthcare provider if needed. They can offer advice tailored to your specific needs and help you navigate this exciting new chapter. Some may recommend menopausal supplements like chasteberry or hormone combinations to reduce the intensity of symptoms.
Remember: What happens in the body during menopause is one thing. But what we think and how we see things also has a major influence on how we experience menopause and how we feel as a result. If you stay curious and know what's happening in your body, what to expect, and what you can do to feel better, you've already taken the first important step.
Because from now on, no one knows your body better than you.
