Helpful things to consider as you approach menopause
“Menopause is a natural, transitional part of life that typically affects women between the ages of 45 and 55 and is triggered as oestrogen levels begin to decline, eventually leading to the discontinuation of menstruation. Although it is a natural part of ageing, menopause can elicit many side effects that range from uncomfortable changes to symptoms that can be described as debilitating. In the UK, the average age for a woman affected by menopause is 51. However, women have been known to experience it before they reach 40 years of age.
“Before the menopause, there is a gradual transition which is named the Perimenopause and it is during this important stage that it will be helpful to consider how you can both prevent and manage symptoms as they arise to support the menopausal journey from the beginning, rather than leaving it later down the line when symptoms have started and in some cases are intolerable.”
So if you believe you might be seeing signs of the Perimenopause stage, here are some helpful things to consider:
1. Balanced diet
Consuming a nutrient-dense diet as well as optimising the intake of specific nutrients can offer significant help in maintaining a healthy menopause and make a real difference to how you feel. The foundation of our health is optimal nutrition and it’s more important than ever to ensure your diet is well balanced and full of vitamins and minerals from food sources that are rich in all the vital nutrients we need, whilst also ensuring we have enough protein, good fats and fibre too.
2. Brain food
One of the most common symptoms described by people going through menopause is ‘brain fog’ and not feeling as focused and sharp in terms of recalling memories, names and feeling ‘well’. It is important to consider how diet supports your brain health as you move into menopause, so eating a good amount of oily fish and healthy fats such as nuts and avocado will provide a great source of the brain-essential fatty acids, Omega 3 and 6. If your diet needs an Omega boost, try sourcing a high-quality and bio-effective premium Omega 3 supplement.
3. Optimise your hormonal health
Optimum adrenal function is important during this transitional period and supporting your adrenal glands is something to consider. Reduce stimulants such as alcohol and caffeine, work towards balancing your blood sugar and include nutrients and herbs to support adrenal function such as vitamin C, magnesium, B vitamins and appropriate herbal supplements.
4. Foods rich in natural Phyto-oestrogens
The long-term effects of low oestrogen levels can increase the risk of osteoporosis. Consider including bone-supportive nutrients in daily diet such as food sources of vitamins D3, K2 and C, plus the minerals magnesium and calcium. It might also be helpful to consider a supplement designed to support menopause symptoms that contain active Phyto-oestrogens which elicit a gentle oestrogenic effect – look for a high-quality and bio-effective formula which contains 100% natural soy or other isoflavones.
5. Seek advice
Understand all the options available to you, and seek both advice from your GP, a nutritional therapist or a hormonal specialist, it’s important to have all the information, so that you can make an informed choice about what will be right for you in this next transitional stage of your life.
6. Keep active
It is thought that those who are sedentary are more likely to have severe menopausal symptoms and being physically active is associated with a lower risk of depression too. So even if it’s a walk-in nature whenever you get the chance, or some light but regular exercise to ensure you are moving your body each day, keeping active can be an important factor to manage symptoms.
7. Optimise sleep
Sleep is fundamental for health and contributes to the healthy production and balance of hormones so try to be consistent with sleep and wake times, avoid stimulants such as caffeine and reduce exposure to blue light before bedtime. Meditation, mindfulness and yoga have been shown to help address menopausal symptoms, so now is the time to ensure your bedtime routine is optimal for you.
8. Trust your gut
There is a wealth of information, advice and anecdotes that can be both helpful and overwhelming at times, there is no one solution to suit everyone because we are all unique in our journey through menopause. The important thing to remember is that just because you might be able to deal with a symptom, does not mean you should live with it and there are several things to try to feel your optimal best, but ultimately only you know how you want to feel every day and what will work best for you, so trust yourself every step of the way.
Interested to explore what might be helpful to you? Complete a confidential health questionnaire with Cytoplan and a dedicated nutritional therapist will send you a free appraisal of your health and wellbeing including advice on lifestyle, diet and supplements, find out more here: www.cytoplan.co.uk/nutrition-advice/educational-literature/health-questionnaire
As a leader in food-based and ethical supplementation for over 30 years, Cytoplan has maintained the belief that nature holds the key to health, creating products that work in harmony with the body to optimise health and the company is dedicated to improving the health of the nation, both ethically and sustainably. The company recently committed to 100% plastic-free packaging and shipping to customers both in the UK and internationally with the launch of their brand new plastic-free pots, made from natural and sustainable sugar cane.
An independent British company and wholly owned by The AIM Foundation; Cytoplan invests widely in health and nutritional projects across the UK and addresses issues such as global warming, community wellbeing and mental health. Every product purchased goes towards helping others. To find out more about The AIM Foundation please visit: theaimfoundation.org.uk
To find out more about Cytoplan’s food-based supplements head to: www.cytoplan.co.uk
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