The Menopause Journey
As we enter our 40s, our bodies begin to exhibit various changes—such as hot flashes, night sweats, sleep disturbances, and irregular menstrual cycles. This period can also bring about mood swings, depression, joint discomfort, bloating, memory declines, decreased libido, changes in hair, and weight gain, especially around the abdomen.
It’s a tumultuous experience that starts with perimenopause, typically around age 40, lasting anywhere from six to eight years.
Menopause occurs when a woman has not had her period for a full year (tracking your cycles is helpful!). After this milestone, she enters post-menopause. While many symptoms may lessen, the likelihood of developing certain chronic diseases can increase.
Understanding the Changes
During perimenopause, estrogen and progesterone levels begin to fluctuate, along with testosterone, which can contribute to depression, decreased libido, and an elevated risk of cardiovascular issues and insulin resistance in post-menopausal women.
Estrogen is crucial for many bodily functions, including regulating menstrual cycles, maintaining glucose levels, supporting brain and heart health, temperature regulation, immune function, and the health of bones, muscles, and skin. Low levels of estrogen can lead to hot flashes, sleep issues, vaginal dryness, and urinary incontinence, while excess estrogen can cause breast tenderness, bloating, and heavy menstruation.
How Our Bodies Transform (And Why It Matters)
Starting at age 30, women lose roughly 3 to 5 percent of muscle mass each decade due to the aging process, and menopause can exacerbate this as estrogen levels decline.
Bone tissue is also lost during this time, with women experiencing around 20 percent of bone loss occurring during menopause, particularly after the age of 50.
Both menopause and aging can significantly impact metabolism. Many postmenopausal women have elevated blood glucose and insulin levels, increasing their risk of metabolic syndrome and heart disease.
While not necessarily new information, it’s important to note that there are scientific insights available for support!
Eat Better for a Better Journey
Adopt a Mediterranean Diet
If you’re looking to adopt a dietary pattern during menopause and beyond, consider the Mediterranean diet, which emphasizes fruits and vegetables, lean proteins, healthy fats (such as avocados, nuts, seeds, and olive oil), and abundant polyphenols that promote health and support the microbiome, while helping to lower the risk of age-related chronic diseases.
Increase Your Protein Intake
Protein is a significant consideration for many women. Aim for an intake of 1.2 to 1.6 grams per kilogram daily to maintain muscle mass, supplemented with resistance training. A high-protein breakfast can enhance feelings of fullness. While plant proteins provide fiber and phytochemicals, including lean animal protein sources low in saturated fats can also be beneficial (moderate your saturated fat intake).
Prioritize Fiber
Weight gain associated with menopause (and aging) might make women hesitant to consume carbohydrates, but whole grains, legumes, vegetables, and fruits are packed with fiber that promotes gut health and aids digestion. Focus on these, and limit simple sugars (although occasional treats are allowed).
Incorporate Probiotics
Eating fermented foods like sauerkraut and kimchi can boost gut health and alleviate bloating—just a small amount can make a big difference.
Don’t Forget Calcium and Vitamin D
Reduced estrogen levels impact bone health, so it’s vital to include calcium-rich foods in your diet, such as leafy greens, fermented dairy, fortified plant-based options, cruciferous vegetables, calcium-set tofu, beans, sesame and sunflower seeds, and sardines.
Vitamin D is also important for bone strength. Consider safe sun exposure and regular consumption of fortified foods and fatty fish, and consult your physician regarding potential supplements for bone health, including vitamin K2 (produced by beneficial gut bacteria and present in broccoli and leafy greens).
Lifestyle Matters, Too
The menopausal journey coincides with highly stressful times for many women: juggling parenting, work demands, caring for aging parents, and experiencing significant life changes.
Alongside changing hormones, stress can disrupt sleep, undermine good eating habits, and prompt cravings for sugar- and fat-laden foods, leading to visceral fat accumulation, a significant risk factor for age-related chronic illnesses.
To manage stress, try activities like yoga and meditation, and prioritize sleep through healthy habits: early dinners, opting for books over screens, and substituting drinks with calming herbal teas. Be mindful that alcohol can disrupt sleep quality and increase the risk of breast cancer.
Engaging in two to three resistance training sessions weekly can help combat muscle and bone loss, improve body composition, and enhance cognitive function. Cardiovascular exercises (like walking!) can further support brain health and lower the risk of dementia.
A supportive circle of friends is invaluable. Shared experiences can ease the journey, and while it may be daunting at times, there’s excitement in this life phase, much like a thrilling rollercoaster ride!
Foods and Supplements to Consider
flaxseeds: source of fiber, omega-3s, and lignans (help eliminate excess estrogen)
soy (tofu, tempeh, soybeans, edamame): source of isoflavones, can reduce hot flashes, improve bone health, and lower breast cancer risk
probiotics and prebiotics: may assist with gut imbalances, including bloating and gas
omega-3 fatty acids: provide anti-inflammatory and cardioprotective benefits, enhance insulin sensitivity
vitamin B12: essential for red blood cell and DNA production, is cardio- and neuroprotective
Menopause Reality in Numbers
- Half of Canada’s workforce consists of women, with approximately 5 million over the age of 40.
- About 2 million women between 45 and 55 experience various menopause symptoms, and nearly three-quarters feel unsupported at work.
- Only 27 percent of women have proactively discussed menopause with their healthcare providers.
- One in ten women leaves the workforce due to menopause challenges.
