Menopause, or as it is colloquially known, ‘the change’, is a reality that all middle aged women have to face. Not all women get unpleasant symptoms during menopause but for those that do, these can really affect the quality of life. It starts with perimenopause when a woman’s body gradually produces less and less estrogen. As a woman progresses from perimenopause to menopause, she may experience hot flashes, night sweats, insomnia, and vaginal dryness. Some symptoms may be more severe than those we just mentioned. So what can a woman do to alleviate the severity of these symptoms? There are several interventions that are available and we will discuss all of them below.
What happens during menopause?
Well, menopause has no clear start or end. It is a gradual process that starts from the late 40s for most women. Some women may start way earlier or some may not start till they are well into their 50s. During perimenopause you may still be getting regular menstrual cycles but your body starts to give a few clues that menopause is starting. Some common symptoms include vaginal dryness, mood swings, sleep disturbances, hot flashes, UTIs, dry skin and hair loss. These symptoms are a direct result of changing levels of hormones that are produced by your ovaries.
Some women get menopause way earlier than most and this could be because of Primary Ovarian Insufficiency. Women that suffer from this disorder get sporadic periods and usually start menopause significantly earlier than other women their age. Other factors like smoking have been found to affect the age at which menopause starts. The decrease in estrogen increases a woman’s risk of getting osteoporosis, heart disease and urinary incontinence.
Will My Sex Drive Disappear?
We often get asked this question and yes, some women experience a dip in libido, but in other cases, it’s not desire that’s the issue. As your estrogen levels drop, you may experience vaginal dryness that makes having sex uncomfortable. Additionally vaginal tissue can thin out and loose elasticity. Lubricants like coconut oil help to make sex more comfortable if condoms are not being used, but oil can break down condoms. You can also ask your doctor to prescribe vaginal estrogen in the form of a ring, tablet, or cream.
Will I Gain Weight?
Hormones can affect both metabolism and muscle mass but in some cases the appearance of packing on fat is more related to a loss of muscle. Low thyroid levels can also contribute and you should see your doctor if you think you may be having thyroid issues. Weight gain is usually more tied to a sedentary lifestyle, hormone fluctuation, low thyroid and or metabolic syndrome which is where an increase in testosterone as a part of menopause causes things like increased tummy fat. This is a great time to consider healthy diet changes and talking to your healthcare practitioner about ways to combat some of these things if they apply to your situation.
What Can a Woman Do to Reduce Menopause Symptoms?
You’d be surprised that a few tweaks to a woman’s diet and lifestyle can go a long way to reduce menopause symptoms. Getting the right nutrients usually via supplementation and making some dietary changes has been shown to make menopause symptoms more bearable. A diet that includes many fruits and vegetables as well as seeds, nuts, legumes, and grains can help to minimize symptoms while a high fat, sweet and snack filled diet actually worsens them. For women that are facing early onset menopause, a calcium and Vitamin D rich diet can delay the onset of early menopause. Menopause supplements that help to regulate a woman’s hormones also help to relieve a lot of menopause symptoms.
How to Choose a Supplement That Will Help Relieve Menopause Symptoms?
The good news is supplementation for menopausal symptoms has been around quite awhile and there’s a good body of clinical evidence that it can help most women. When looking for a supplement you want to look for one that can naturally balance estrogen levels and look for one that does that with a set of plant based ingredients. Rhubarb extract has been shown in multiple studies to reduce the frequency and severity of menopausal symptoms. You want to avoid any supplement that’s newer as you are not looking to be a test subject. You’re looking for something that’s proven to help women and is well established. You also want to make sure that the supplement is made and certified with excellent manufacturing practices, what we would call a medical grade supplement. We’ve selected two supplements below that many of our customers have found effective. Always consult your doctor before starting any new supplements.
Estro Balance provides bioavailable micronutrients, antioxidants, and phytoestrogens to promote healthy estrogen balance. Estrogen is an aromatic compound with two pathways for metabolism responsible for a variety of functions in the body. An imbalance in this process leads to either too low or too high estrogen levels.
The ingredients in Estro Balance are dosed in a manner that is congruous with what research suggests to be effective and safe, particularly for supporting healthy estrogen balance.
The ingredients in Estro Balance may support healthy estrogen balance, support healthy endocrine function, support cardiovascular health, promote healthy stress response and promote overall health and well-being. It comes in a 60 capsule and 120 capsule size
Metagenics Estrovera contains a plant based patented ingredient called ERr 731 which is clinically demonstrated to reduce daily hot flashes from 12 to 2 in as little as 12 weeks. Estrovera is an all natural therapy as opposed to low-dose hormone therapies. It may help with sleep disturbances, irritability, anxiety, heart health, joint and muscle soreness, urinary tract symptoms, vaginal dryness and sexual problems.
Estrovera is a convenient one dose per day natural option and has been successfully helping women through menopause for over 20 years. It comes in a 30 tablet and 90 tablet size with a money back guarantee from the manufacturer Metagenics.
- Botanical and Dietart supplements for menopausal symptoms: what works, what doesn’t https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1764641/
- Can Vitamins help alleviate my menopause symptoms? https://www.healthline.com/health/menopause/vitamins-for-menopause
- Are we there yet? https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/are-we-there-yet-navigate-now-with-our-guided-menopause-tour#:~:text=Some%20common%2C%20normal%20signs%20include,know%20you’re%20near%20menopause.
- 1. Kaszkin-Bettag M, et al. Altern Ther Health Med. 2009;15(1): 24-34.
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