MENOPAUSE

Oestrogen & Health

Premenopausal women experience oestrogen's multi-faceted effects. It regulates the menstrual cycle, aids in developing secondary sexual traits like breast growth, supports bone strength by aiding calcium absorption, and positively affects mood and cognitive function. Additionally, oestrogen promotes heart health by balancing cholesterol levels—raising "good" HDL and lowering "bad" LDL—which prevents artery plaque formation, reducing heart disease risks.

The decline in oestrogen post-menopause triggers several health changes. Bone density diminishes as bone resorption surpasses formation, increasing the vulnerability to fractures. Cognitive decline risks may rise, potentially affecting conditions like Alzheimer's disease. Mood swings, anxiety, and depression might occur due to altered neurotransmitter regulation. Moreover, the cardiovascular system faces challenges as reduced oestrogen levels lessen its protective effects, potentially heightening the risk of heart disease.

"...learning Chinese medicine is like going from simple drawings to fine paintings. The whole is always present; the Yin and Yang can only be redefined, never abandoned."
Ted Kaptchuk

Hormone Replacement Therapy

HRT involves taking medications that contain hormones like oestrogen and progesterone to replace the declining levels during menopause. This can help alleviate hot flashes, vaginal dryness, and other symptoms. HRT is not suitable for everyone, so it's important to discuss its benefits and risks with a healthcare provider.

Lifestyle Changes

A balanced and nutritious diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support overall health and minimize symptoms. Some women find that reducing caffeine and spicy foods can help with hot flashes.

Regular physical activity, such as walking, swimming, or yoga, can help manage mood swings, maintain bone health, and alleviate stress.

Alternative Therapies

Some women find relief from menopause symptoms through herbal supplements like black cohosh, evening primrose oil, and red clover.

Acupuncture, yoga, and other alternative therapies may provide relief for certain menopause symptoms, such as hot flashes and sleep disturbances.

Treatment Comparisons

Nutrition during the menopause

While the evidence remains somewhat limited, indications point towards the potential of a Mediterranean-style diet to alleviate short-term menopausal discomforts like hot flashes. However, numerous studies strongly endorse this dietary approach for its capacity to fortify bone density, mitigate heart disease risks, and facilitate a sustainable healthy weight. These benefits align well with the challenges often linked to the menopausal phase. The principles of the Mediterranean-style diet are incorporated into several national guidelines for healthy eating, including the UK's Eatwell Guide. These guidelines highlight:

Higher consumption of vegetables, fruit, whole grains, seafood, nuts, seeds, and pulses.
Moderate consumption of dairy products.
Emphasis on unsaturated fats, notably olive oil, as a key fat source.
Reduced intake of fatty or processed meats, refined grains, sugary foods, and beverages.
Lower levels of salt and saturated fats.

There is some evidence that isoflavones may help to relieve menopausal symptoms like hot flashes, but this is not certain. Soy is a source of phytoestrogens (also called plant oestrogens). Phytoestrogens have a similar structure to the human hormone oestrogen but have much weaker effects. The two main types of phytoestrogens are isoflavones and lignans.

Sources of isoflavones in our diet include soybeans and soya products (such as tofu and soya drinks), as well as yoghurts, beans, chickpeas and lentils.
Sources of lignans include whole grains, linseeds, fruits and vegetables.

Vitamin B1

Contributes to normal heart function.

Calcium & Vitamin D

Helps reduce the loss of bone mineral density in post-menopausal women.

Vitamin B5

Contributes to normal mental performance.

Zinc

Helps contribute to the maintenance of skin, hair and nails.

Vitamin B6

Supports the regulation of hormonal activity.

Magnesium

Contributes to the reduction of tiredness and fatigue.

How can I help you?

1. Tailored Exercise Plans: Whether you're looking to maintain bone density, manage weight, or boost your mood, I'll create workouts tailored to your unique needs.

2. Nutritional Support: A balanced diet is vital during menopause. I'll use habit tracking to encourage nutrient-rich foods that will support your energy levels, bone health, and overall vitality.

3. Stress Management: Managing stress is key to navigating menopause gracefully. I'll introduce relaxation techniques and mindfulness exercises to help you cope with anxiety and mood swings.

4. Personalised Recommendations: Recognising that each individual experiences menopause differently, I'll provide advice customised to your specific circumstances and preferences.

5. Collaborating with Healthcare Professionals: I work closely with healthcare providers to ensure our plans align with your medical needs and any prescribed treatments. Additionally, I'm excited to collaborate with Silvia Ferreira, a skilled acupuncturist and practitioner of traditional Chinese medicine, to offer you holistic support.

Emily Ellis, MSc, ANutr

Silvia Ferreira Ac, MAA, RBAF

Nutrition & Traditional
Chinese Medicine

Recommended Foods:

Black beans
Sesame seeds
Soybeans
Walnuts
Goji berries
Mulberries
Sweet potatoes
Liquorice
Chinese black dates
Lotus seeds
Chrysanthemum flowers
Wheat germ (& oil)
Mung bean (& sprouts)
String beans
Seaweed
Spirulina
Millet
Tofu
Kidney beans
Barley
Beetroot with carrots

Herbal Remedies:

Dang gui root (Angelica sinensis)
Motherwort (Leonurus cardiaca)
Saffron (Crocus sativus)

General Advice:

Increase calcium intake
Bioflavonoids and vitamin C is helpful for bruising and varicose veins
Adequate magnesium and vitamin D from sunshine are necessary co-factors in calcium metabolism
Vitamin E is also a key nutrient because it stimulates the production of estrogen

Acupuncture

Acupuncture, rooted in traditional Chinese medicine, involves inserting thin needles into specific body points to stimulate meridians – energy pathways. While research on its effects during menopause is ongoing and results may differ, some women report positive outcomes in managing certain menopausal symptoms through acupuncture.

Acupuncture is believed to assist in regulating body temperature, potentially reducing hot flashes and night sweats. It might influence hormone release, helping balance mood and hormonal shifts. By promoting relaxation and reducing stress, it could aid sleep quality, often disrupted during menopause. Acupuncture's calming effect on the nervous system might alleviate anxiety and mood swings. While some studies suggest it supports bone density, further research is needed for confirmation.

“Health is life energy in abundance.”
Julia H Sun

FAQ:

What's the menopause?

Menopause is a natural phase in a woman's life that typically occurs in her late 40s or early 50s, marking the end of her reproductive years. It happens when the ovaries stop producing eggs, and the levels of hormones like estrogen and progesterone decrease significantly.

What's the difference between menopause and perimenopuase?

In summary, perimenopause is the transitional phase leading up to menopause when hormonal changes and irregular menstrual cycles occur. Menopause, on the other hand, is the point in time when a woman has not had a menstrual period for 12 months and her reproductive years have come to an end.

What are the most common symptoms?

During menopause, women may experience a range of physical and emotional changes, including:

Irregular periods: Periods may become irregular before stopping altogether.
Hot flushes: Sudden, intense feelings of warmth and sweating, often accompanied by a rapid heartbeat.
Night sweats: Hot flashes that occur during the night, which may disturb sleep.
Vaginal dryness: The vagina may become dry and less elastic, leading to discomfort during intercourse.
Mood swings: Fluctuations in hormones can cause emotional changes, including irritability and sadness.
Sleep disturbances: Menopause can affect sleep patterns, leading to difficulty falling asleep or staying asleep.
Changes in libido: Some women may experience a decrease in sexual desire.