Wellness 21/06/2022

Natural solutions for a good menopause

The menopause is a natural stage in a woman's life, but it often causes discomfort. The entire period is divided into three phases: premenopause, menopause and postmenopause. During these phases, various organic changes occur. The undesirable effects of hormonal changes and their physiological effects make this period dreadful. Although medicinal treatments can be proposed, there are also natural solutions to get through this period as well as possible and to reduce the symptoms while staying in shape.

What is the menopause?

The menopause is a more or less long stage, which can last 3 to 10 years. It is the result of hormonal changes that affect women between the ages of 40 and 50. It is a natural process of reduction of oestrogen and progesterone, which results in the cessation of menstruation, thus signalling the end of the fertile period.

The 3 phases of the menopause

The menopausal state sets in gradually.

 

The premenopause

Premenopause, also known as perimenopause, is the period just before the menopause. It is characterised by changes in hormone levels, including a decrease in oestrogen and progesterone, resulting in irregular periods and shortened cycles. Most women experience the physical and emotional changes associated with premenopause in their late 40s or early 50s, but symptoms can also occur earlier. Mood swings, fatigue, muscle aches and pains and the dreaded hot flashes are common discomforts experienced during this period. The premenopause ends with the final cessation of menstruation.

 

Menopause

The menopausal phase usually occurs in the 50s. It can also be late, if it occurs after the age of 55, or early, if it occurs before the age of 40. It is characterised by the definitive cessation of the functioning of the ovaries, which no longer secrete eggs. A woman is medically considered to be menopausal twelve months after her last menstrual period. She then enters the postmenopausal phase.

 

Post-menopause

During the postmenopause, the body adapts to the physical changes resulting from the new hormonal condition. With the end of menstruation, other organs are in charge of hormone production, which can cause major changes in your body. Fortunately, the body is able to adapt, and this adaptation is characterised by the gradual disappearance of menopausal discomfort as the hormonal balance is restored.

 

Menopausal symptoms

The main symptoms usually appear before menstruation stops, as they are inherent to hormonal changes. They may fluctuate over time.

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

Symptoms can be varied and differ from woman to woman. Common symptoms include: 

• Hot flushes
  Although some women do not suffer from them, hot flushes are one of the most frequently expressed symptoms. Hormonal in origin, this phenomenon can really alter people's quality of life. Sensations of intense heat, sweating and palpitation can last from a few seconds to a few minutes. They are often first felt in the abdomen or chest and then rise within seconds to the neck, décolletage and face. They may be accompanied by redness and severe sweating. Their frequency and intensity vary greatly from one woman to another. Hot flushes are the main reason why women decide to seek help. If they occur at night, they can significantly reduce the quality of sleep and cause severe fatigue.

• Weight gain
  Like puberty, the perimenopause and postmenopause are periods of endocrine variation. This variation influences weight gain, reducing metabolic performance and the level of oestrogens that help regulate weight. During the menopause, unwanted fat usually appears in the belly area.

• Mood disorders and impacted quality of life
  Other common symptoms of the menopause are mood disorders, difficulty concentrating, lack of energy and bouts of anxiety which can affect quality of life. Sleep may also be of poorer quality, impacted by early waking and insomnia. However, it is important to note that the menopause does not automatically lead to phases of depression.

• Decreased hydration
  With menopause, the body's hydration is altered. This is a consequence of the decrease in oestrogen and can lead to increased dryness.
  This can result in dry skin, hair and nails and an alteration in the production of collagen, leading to premature ageing. But also genital disorders such as vaginal dryness and atrophy of the vulvar mucosa, which can complicate the sexual life of affected women.

• Osteoporosis
  Osteoporosis is the result of a decrease in 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 cope with these symptoms

Menopause cannot be treated, only the symptoms can be relieved. And if many medicines exist, such as hormone therapy or oestrogen treatments, we are less aware of the natural solutions that allow us to live well while being menopausal. Adapted diet, acupuncture, phytotherapy or food supplements: there is something for every woman!

 

Natural therapies

Natural therapies are interesting non-hormonal solutions for relieving menopausal symptoms.

Herbal treatments can target a particular problem area, such as a symptom. For example, peppermint, cypress or immortelle are known for hot flushes. Reflexology, osteopathy and acupuncture can also help to balance the various disturbances that our body undergoes in this period of hormonal change. Food supplements have proven their effectiveness for several decades and can be precious allies during these periods.

 

A diet adapted to your needs

Food is our most valuable ally in our health, and in the face of a wide variety of disorders. Menopausal symptoms are no exception.

Among the foods to be favoured are fruit, vegetables and fibre, as well as foods rich in phyto-oestrogens and isoflavones, such as soya (but beware of natural, non-genetically modified and organic soya). Also, good hydration and low sugar intake are key. To reduce hot flushes, it is advisable to limit caffeine, spicy food and alcohol. Since another menopausal disorder is osteoporosis, it is also advisable to optimise calcium intake, in particular by eating green vegetables (cabbage, spinach, watercress, etc.) and dairy products, and here again, always be careful to be organic. At the same time, it is important to have an adequate intake of vitamin D in order to fix the calcium.

To make up for certain deficiencies, such as minerals, and certain specific needs of your body, you can also turn to food supplements. Some of them are also valuable allies against menopausal symptoms, and we present them to you here.

 

Food supplements

Many plants and food supplements are known to help with menopausal symptoms: seaweed, lithotamne, vitamin D, maca root, etc. In the list, which has been demonstrated in numerous studies, we find Klamath, Green Tea and Pomegranate.

THE KLAMATH

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

It plays an important role in the transmission of norepinephrine and dopamine in the brain. This is why eating this seaweed helps to prevent or even alleviate anxiety, providing serenity and more mental energy and why it is recommended during the menopause.

Klamath is also a good support for symptoms related to hormonal changes, such as hot flushes.

Klamath consumption has also been found to relieve arthritis and rheumatism pain, researchers have studied its anti-inflammatory properties and have shown that the blue pigment in the algae contains phycocyanin, which acts as a cell and blood system protector, immune stimulant, anti-radical and powerful antioxidant.

THE-VERT

Green tea owes its benefits to its catechins, in particular epigallo-catechin gallate, known as "EGCG". These catechins have beneficial effects on the lipid profile. In other words, they act on the distribution of body fat. Specifically, these impacts on the lipid profile protect against cholesterol and cardiovascular risks and reduce belly fat, thus protecting against the increase in fatness often associated with the menopause.

The other benefits of green tea, linked to the exceptional composition of catechins, are also recognised for its benefits against oxidative stress, free radical damage and cellular ageing.

THE GRENADA

Pomegranate is said to be particularly rich in phytoestrogens, which are highly recommended to help with menopausal symptoms, as their structure is close to the human body's own oestrogens and therefore act in a similar way. Pomegranate is thus reputed to alleviate hot flushes, nervousness and low libido. Phyto-oestrogens may also have benefits for the bone structure and blood vessels. In addition, pomegranate is known to support cellular water exchange, thus promoting hydration, particularly of the skin.

Apart from the "internal" signs of the menopause, there are also visible external signs of increased skin ageing. Indeed, the variation in hormone levels can cause the skin to sag during the menopause. This process is due to the decrease in oestrogen and the increase in androgen. It manifests itself in a thinning of the skin's surface, dehydration and an increase in pigment spots. At the same time, the decrease in collagen fibres causes a loss of skin elasticity and leads to the appearance of wrinkles and fine lines.  

This is where pomegranate comes in as an ally thanks to its multiple antioxidant polyphenols, such as punicalagins, anthocyanins, ellagic acid and also pomegranate aquaporins, which act on skin hydration. Daily intake of pomegranate extract restores the skin's optimal moisture level for plump, luminous skin. Pomegranate will also boost collagen synthesis, which declines with age. By restoring the balance between collagen and collagenase (the enzyme that breaks down collagen), the antioxidants in pomegranate contribute to a more toned, elastic skin and visibly reduce the effects of ageing.