MENOPAUSE

Menopause is a natural phase in every woman’s life. Although the process is inevitable, the symptoms can have a significant impact on your daily life. In this article, you will learn what happens in your body, the stages of menopause, and tips on managing the symptoms. Menopause is the period during which your body stops producing the hormones oestrogen and progesterone, which affects the menstrual cycle. This process occurs in three stages: perimenopause, menopause, and postmenopause.

Menopause usually begins around your forties and can last between 4 and 10 years. Perimenopause is often the most intense phase, but symptoms tend to decrease during postmenopause.

PERIMENOPAUSE

This is the phase when your body begins to prepare for the end of menstruation. During this time, hormone levels fluctuate, which can lead to irregular periods, hot flushes, night sweats, and mood swings. This phase usually starts around your forties and can last between 4 and 10 years. Experiences vary for each woman, but it is a time of changes that can manifest in different ways.

MENOPAUSE

Menopause marks the point when you have not had a period for 12 consecutive months. This means your ovaries have stopped releasing eggs, leading to a decrease in oestrogen levels. This can cause symptoms such as more intense hot flushes, vaginal dryness, and sleep problems. It is also the time when many women realise pregnancy is no longer possible, although contraception remains important until menstruation has fully stopped.

POSTMENOPAUSE

Postmenopause begins once menstruation has completely ceased and hormone levels stabilise, but at a lower level. Many women notice that the symptoms experienced during menopause gradually lessen. However, it remains important to take good care of your health, with extra attention to your bones and heart, as the lower oestrogen levels can affect these aspects.

THE ROLE OF HORMONES

Oestrogen influences your skin, bones, and heart. During menopause, oestrogen production decreases, which can lead to hot flushes, night sweats, dry skin, and an increased risk of osteoporosis. The cardiovascular system can also be affected, potentially impacting heart and blood vessel health.

Progesterone regulates the menstrual cycle and promotes sleep, which often becomes challenging during menopause. A decrease in progesterone can cause sleep disturbances, irritability, and mood swings. It also affects the balance between oestrogen and other hormones, and a deficiency can worsen menopausal symptoms.

COMMON SYMPTOMS

Menopause affects every woman differently, but some symptoms are common, including:

• Hot flushes and night sweats

• Fatigue and insomnia

• Mood swings and difficulty concentrating

• Weight gain

• Hair loss

• Palpitations

• Skin ageing

• Vaginal dryness and reduced libido

TIPS

Nutrition: Eat foods rich in phyto-oestrogens such as soy, lentils, chickpeas, and whole grains, which can mimic the effects of oestrogen.

Exercise: Regular physical activity helps regulate hormonal fluctuations and reduces symptoms like hot flushes and mood swings.

Stress management: Stress can worsen symptoms. Meditation, breathing exercises, and exercise can help reduce stress and improve sleep.

Avoid hormone disruptors: Avoid substances like BPA (plastics), parabens (cosmetics), phthalates (fragranced products), and pesticides (in fruits and vegetables) that can interfere with your hormones. Opt for organic products where possible to reduce pesticide exposure.

Nutrition & supplements for women in menopause:
Menopause brings many changes, including hormonal fluctuations that affect your energy, mood, hair, skin, and sleep. Proper nutrition can help you get through this phase more comfortably. Learn more about essential nutrients and supplements that support this process.

What you need to know about your skin during menopause:
Discover which ingredients to avoid and which are beneficial for supporting your skin through menopause.

Menopause Natural Skincare:
During menopause, hormonal imbalance means your skin needs extra care. Explore skincare products that firm the skin, reduce wrinkles and pigmentation spots, and remove dead skin cells and impurities, helping your skin to look radiant again.