Menopause can be a daunting and confusing time in a woman’s life. Although every biological woman will go through this phase, it is still only discussed behind closed doors in whispers. Our goal is to normalise women coming together to share their experiences and support each other. This blog will discuss five natural ways to support you as you navigate the change phase.
Diet
Research has shown that maintaining a healthy diet during menopause can significantly reduce the number of symptoms and severity experienced.
Some specific foods and drinks are believed to increase and enhance symptoms related to menopause, such as; mood swings, night sweats and hot flushes. Reducing caffeine, alcohol, refined sugars, and processed foods may lower the frequency you experience these symptoms. Fresh fruit and vegetables are a great source of vitamins and minerals that your body may need more during this transition. Foods rich in Calcium and Vitamin D reduce bone resorption that contributes to weakening bone density. Foods higher in phytoestrogens such as soybeans, flaxseed and some varieties of beans can aid in balancing fluctuating hormones levels.
Eating regular, healthy meals and increasing your water consumption could also support your mood and energy levels during these changes.
Exercise
Throughout our entire lives, exercise and maintaining a healthy weight is essential. Still, during the menopausal phase, these two things can make a significant difference in our physical, mental and emotional wellbeing.
During menopause, the reduction of estrogen has a knock-on effect on other hormones, namely; serotonin. This may be one of the reasons, so many women experience a decrease in mood stability during this phase. It is widely known that when we exercise, our body releases endorphins which trigger stimulation also to release hormones such as dopamine, norepinephrine, and serotonin. This means exercising is a great way to improve your mood, clear brain fog and stay healthy.
Some women may experience sudden weight gain as a menopause symptom; medical professionals advise not trying a crash diet or excessive exercise as our bodies adapt to the biological changes. Instead, increasing the amount of fresh produce you consume and continuing with a regular exercise plan has much better results for women going through these changes.
Sleep
Having a restful night sleep can impact so much more than just our tiredness levels. Sleep affects our mood, brain function, sex drive, digestion, immune system, and even blood pressure. In addition, there are numerous symptoms of menopause that affect our quality of sleep.
Studies suggest that having a daily sleep routine can significantly improve our sleep quality during this change phase. Some simple things you could try include; reducing screen time before bed, not having sugar or caffeine close to bedtime, using essential oils (such as lavender) to encourage sleep, listening to white noise, and installing eye masks and ear plugs blackout curtains.
Night sweats are one of the main symptoms that can affect your sleeping pattern. Therefore, it is recommended that having cotton linen on your bed and sleeping in cool clothing can reduce how often you awake in a ball of sweat.
Mental Health
Several factors affect a women’s mental health during this phase of her life. Many women report feeling like they have lost their self-identity and self-confidence, combined with symptoms that affect sleep, mood and energy levels; it is no wonder this can be a difficult transition.
Research has shown that mindfulness activities such as meditation, yoga and journaling may support general wellbeing during menopause. Support networks such as friends, family and partners are also crucial in feeling connected and understood while navigating these changes.
Although every woman goes through this biological change, no two women experience this phase in the same way. This is why it is essential to acknowledge your experience and explore different ways to adapt to the differences.
Supplements
A range of supplements can support your body as it navigates the biological changes it is experiencing.
Nature’s Helps Menopause range is designed specifically for women during this phase of their lives.
Written by Mona Hecke
Mona Hecke is a degree qualified Naturopath, nutrition specialist and health and wellness writer.
With over 20 years in the health industry, beginning with a focus on children and families, and a bestselling book ‘The Lunchbox Revolution’, Mona is now empowering women through education and conversation to take action and embrace change. Gut health, mindfulness, nutrition, hormones, and menopause are the topics that women want and need to know to create their healthy future.
Mona holds certifications in Lifestyle Coaching, Kinesiology, holistic herbal medicine, and nutrition.
A recognised leader in the health industry, Mona’s strong social media presence and passion for influencing change will continue to be a catalyst for health reform for the benefit of every Australian.
