Bien-être 24/09/2023

Natural solutions for living well through menopause

Menopause is a natural stage in a woman's life, which often causes discomfort and inconvenience. Three phases mark the entire period it encompasses: perimenopause, menopause, postmenopause. During these phases, various organic changes occur. The adverse effects of hormonal variations and their physiological impacts make this period feared. While medication treatments can be offered, there are also natural solutions to better get through this stage and alleviate symptoms while maintaining good health.

What is menopause?

Menopause is a more or less long stage, which can last 3 to 10 years. It results from hormonal changes that affect women between 40 and 50 years old. It is a natural process of decreasing estrogens and progestogens, which results in the cessation of menstruation, thus marking the end of the fertile period.

The 3 phases of menopause

The menopausal state sets in progressively.

Perimenopause

Perimenopause, also called perimenopause, is the period just before menopause. It is characterized by variations in hormone levels, notably the decrease of estrogens and progestogens, which causes irregular periods and shortened cycles. Most women notice the physical and emotional changes associated with perimenopause towards the end of their forties or early fifties, but symptoms can also appear earlier. Mood swings, fatigue, muscle pain, and hot flashes (much feared) are common discomforts experienced during this period. Perimenopause ends with the definitive cessation of menstruation.

Menopause

The so-called "menopause" phase generally appears in the fifties. It can also be late if it occurs after 55 years, or early if it appears before 40 years. It is characterized by the definitive cessation of ovarian function, which no longer secretes eggs. A woman is medically considered menopausal twelve months after her last menstruation. She then enters the postmenopause phase.

Postmenopause

During postmenopause, the body adapts to the physical changes resulting from the new hormonal condition. Indeed, with the end of menstruation, other organs take charge of hormone production, which can cause significant changes for your body. Fortunately, the body knows how to adapt, and this adaptation is characterized by the gradual disappearance of discomfort manifestations related to menopause, as hormonal balance is restored.

Symptoms of menopause

The main symptoms generally appear before the cessation of menstruation, as they are inherent to hormonal changes. They can fluctuate over time.

These symptoms are experienced as moderate to severe by 20% to 30% of women and would impair their quality of life.

Symptoms can vary and differ from one woman to another. Among the common symptoms are:

• Hot flashes
  While some women avoid them, hot flashes are among the most frequently expressed manifestations. Of hormonal origin, this phenomenon can seriously impair people's quality of life. Sensations of intense heat, sweating, and palpitations can last from a few seconds to a few minutes. They are often first felt in the abdomen or chest before rising within seconds to the neck, neckline, and face. They may be accompanied by redness and heavy sweating. Their frequency and intensity vary greatly from one woman to another. Hot flashes are the main reason women decide to consult. If they occur at night, they can significantly reduce sleep quality and cause considerable fatigue.

• Weight gain
  Like puberty, perimenopause and postmenopause are periods of endocrine variations. This variation influences weight gain, reducing metabolic performance and the level of estrogens that participate in weight regulation. During menopause, excess curves generally appear around the belly.

• Mood disorders and impacted quality of life
  Other common symptoms of menopause include mood disorders, concentration difficulties, lack of energy, and anxiety attacks that can impair quality of life. Sleep may also be of poorer quality, affected by early awakenings and insomnia. However, it is important to specify that menopause does not automatically cause phases of depression.

• Decreased hydration
  With menopause, the body's hydration is altered. This alteration is a consequence of decreased estrogens and can cause increased dryness.
  This can result in drying of the skin, hair, and nails as well as altered collagen production leading to premature aging. Also, genital disorders such as vaginal dryness and vulvar mucosa atrophy can complicate the sexual life of affected women.

• Osteoporosis
  Osteoporosis results from decreased bone mass. It occurs in about ¼ of women and increases the risk of fractures (mainly wrist and femoral neck) and vertebral compression.

Natural solutions to better live with these symptoms

Menopause cannot be treated; only symptoms can be relieved. And while many medications exist, such as hormone therapy or estrogenic treatments, natural solutions that allow women to live well during menopause are less known. Adapted diet, acupuncture, phytotherapy, or dietary supplementation: there is something for every woman!

Natural therapies

Natural therapies are interesting non-hormonal solutions to relieve menopausal symptoms.

Plant-based treatments allow targeting a particular problematic aspect, such as a symptom. For example, peppermint, cypress, or immortelle are reputed against hot flashes. Also, reflexology, osteopathy, and acupuncture can help balance the various imbalances our body undergoes during this period of hormonal change. Dietary supplements have demonstrated their effectiveness for several decades and can be valuable allies during these periods.

A diet adapted to your needs

Diet is the most precious ally of our health, especially against a wide variety of disorders. Menopausal symptoms are no exception.

Among the foods to favor are fruits, vegetables, and fibers as well as foods rich in phytoestrogens and isoflavones, such as soy (however, natural soy, non-genetically modified and ORGANIC). Also, good hydration and low sugar consumption are key. To reduce hot flashes, it is advised to limit caffeine, overly spicy dishes, and alcohol. Since another menopausal disorder is osteoporosis, it is also recommended to optimize calcium intake, notably by consuming green vegetables (cabbage, spinach, watercress, etc.) and dairy products, and again, always ORGANIC. In parallel, it is important to have an adequate vitamin D intake to fix calcium.

To fill certain deficiencies, such as minerals, and specific needs of your body, you can also turn to dietary supplements. Some are indeed valuable allies against menopausal symptoms, which we present here.

Dietary supplements

Many plants and dietary supplements are reputed to help with menopausal symptoms: Algae, lithothamnion, vitamin D, maca root, etc. In the ranking, which many studies have demonstrated, are Klamath, Green Tea, and Pomegranate.

KLAMATH

Highly concentrated in phenylethylamines (PEA), active molecules on mood and psychological well-being, Klamath algae is a precious ally during menopause.

It plays an important role in the transmission of norepinephrine and dopamine in the brain. That is why consuming this algae helps prevent or even reduce anxiety, providing serenity and more mental energy, and it is recommended during menopause.

Also, Klamath is good support against symptoms related to hormonal changes, notably hot flashes.

It has also been observed that Klamath consumption could relieve arthritis and rheumatism pain; researchers have studied its anti-inflammatory properties and demonstrated that the blue pigment of the algae contains phycocyanin, which acts as a protector of cells and the blood system, a stimulator of immune defenses, an anti-radical, and a powerful antioxidant.

GREEN TEA

Green tea owes its benefits to its catechins, notably epigallocatechin gallate called "EGCG." These catechins have beneficial effects on the lipid profile. In other words, they would act on the distribution of body fat. Specifically, these impacts on the lipid profile are protective against cholesterol and cardiovascular risks and notably reduce belly fat, protecting against the weight gain often associated with menopause.

Other green tea assets, linked to the exceptional composition of catechins, are also recognized for their benefits against oxidative stress, damage caused by free radicals, and cellular aging.

POMEGRANATE

Pomegranate appears to be particularly rich in phytoestrogens, which are highly recommended to help with menopausal symptoms because their structure is close to human estrogens and thus act similarly. Pomegranate is thus reputed to reduce hot flashes, nervousness, and decreased libido. Also, phytoestrogens could have benefits on bones and blood vessels. Moreover, pomegranate is recognized for supporting cellular water exchanges, thus promoting hydration, notably of the skin.

Besides the "internal" signs of menopause, visible external signs can also be observed, which translate into increased skin aging. Indeed, hormonal level variations can cause skin sagging during menopause. This process is due to decreased estrogen levels and increased androgen levels. It manifests as thinning of the skin surface, dehydration, and increased pigmentation spots. In parallel, the decrease in collagen fibers causes a loss of skin elasticity and leads to the appearance of wrinkles and fine lines.

This is where Pomegranate intervenes as an ally thanks to its multiple antioxidant polyphenols, such as punicalagins, anthocyanins, ellagic acid, and also pomegranate aquaporins that act on skin hydration. Daily intake of pomegranate extract restores the epidermis to an optimal water level for plump and radiant skin. Pomegranate also boosts collagen synthesis, which declines with age. By restoring the balance between collagen and collagenase (the enzyme that degrades collagen), pomegranate antioxidants help regain firmer, more elastic skin and visibly reduce the effects of aging.