Today we're going to look at a topic that many of us have heard about, 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-fun symptoms that come with them, like hot flashes, insomnia, fatigue or vaginal atrophy.
Hormones during menopause
Picture this: Once you hit puberty, your body is like a bustling hormone factory, producing 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 the hormones take a vacation and leave you alone in this new situation. The signs of perimenopause (menopause) vary widely. Many women experience unpredictable periods, weight gain, more belly fat, hot flashes, chronic fatigue, mood swings or night sweats. It's an adventure, isn't it?
The age at which women enter perimenopause (the time before their last period) and menopause (when periods stop for 12 months) varies greatly. Perimenopause usually occurs in the forties or fifties, but each woman's journey is unique, so don't be alarmed if your experience is a little different.
And if you have some symptoms after menopause: That's normal, too. Just because you haven't had a period in 12 months doesn't mean your hormones aren't working anymore, they're just not as well coordinated.
What is the difference between menopause and menopause?
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 bleeding. However, since women never know if this period was really their last bleeding, menopause can only be determined retrospectively. Women are said to be menopausal when they 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 like our bodies are throwing a wild party without an invitation. But don't worry, we have a few tricks up our sleeves to combat these symptoms.
Weight gain
The mysterious weight gain seems to sneak up on most women during this phase. It's as if your metabolism decided to go on vacation and gave you a few extra pounds as a souvenir. It's a normal part of the journey, and your body is just adjusting to the new hormonal landscape. Focus on eating healthy, whole foods, stay active in ways you enjoy, and remember that your worth is not determined by a number on the scale. Monitoring your blood sugar levels can help you figure out which foods keep your blood sugar balanced without gaining extra weight.
Chronic fatigue
The hormonal fluctuations of perimenopause can interfere with 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 have trouble keeping your eyes 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 slumps. So eat plenty of whole grains, fruits and vegetables and combine them with lean protein. Adequate fluid intake is also helpful.
And if you need an extra energy boost, grab some nuts or a piece of dark chocolate for a tasty and energizing treat. Remember, your health is in your own 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 turns into an oven. It's like someone turned the heat up to maximum, and you wonder if you accidentally walked into a sauna. The key here is to stay cool (literally and figuratively). So it's recommended to wear breathable clothing and multiple layers, avoid spicy foods, and some women even swear by a small handheld fan in their purse. Stress can increase hot flashes. So keep a close eye on your blood sugar levels to identify your triggers.
Mood swings
One minute you're laughing, and the next you're crying over a cute kitten video. Emotions on a roller coaster ride, much like your blood sugar?
Our advice: Feel the feelings, 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 afterwards to balance your blood sugar. Remember that you are in control of your blood sugar and how you feel - at least a little bit. Because balanced blood sugar helps you manage mood swings.
Sleep disorders
Sleep disturbances 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 4 hours of sleep when you were younger, it's not so great in your forties or fifties anymore. But we wouldn't be us if we didn't have some advice for you on how to get back more sleep through menopause.
Establish your own relaxation routine before bed. Drink a cup of chamomile tea, write down thoughts that might be bothering you before bed. Lower the room temperature by opening the windows, and avoid heavy meals within three hours before bedtime.
Not only the last meal of the day influences your sleep. A good night's sleep also has a positive effect on your blood sugar the next day. If you get a good night's sleep, you'll have fewer cravings the next day. It is 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 remember that every woman's experience is different. Some may go through menopause with minimal disruption, while others may face additional challenges. It's important to listen to your body and reach out to your healthcare provider if needed. He/she can give you advice that is tailored to your specific needs. That way, he/she can help you navigate this exciting new chapter. Some may recommend menopause supplements such as monk's pepper 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 big impact on how we experience menopause and how we feel about it. If you stay curious and know what's going on in your body, what's coming up, 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 do.
