Menopause is a natural phase in every woman’s life, but it can be the gift that just keeps on giving when it comes to the many symptoms a woman may experience. This can be very overwhelming especially if like me you were very unaware and unprepared. Pause My Pause, powered by nature, is here to help, out community shares their favourite products not only ease symptoms but also to promote overall health and wellbeing during this pivotal phase of life. Here are the top five best gifts from the menopause and the natural care available.
Hot flushes
Often considered the most common symptom of the menopause they occur when low oestrogen levels cause your body’s thermostat (hypothalamus) to become more sensitive to slight changes in body temperature. When the hypothalamus thinks your body is too warm, it starts a chain of events leading to a hot flush, to cool you down. These hot flushes are physical symptom that can contribute to long term sleep disruption, night sweats, feelings of anxiety, red blotchy skin and ultimately low self-confidence
The natural care of a well-balanced and nutritious diet and an exercise regimen can help with hot flushes and night sweats additionally, natural supplements can be an effective in limiting hot flushes when HRT is not an option. Herbal supplements containing black cohosh, soy, red clover, flaxseed, evening primrose oil and starflower oil have been known for their hormonal support and can help reduce hot flushes, night sweats and mood changes. Additionally, multivitamins containing A, B12, C, D, and vitamin E with omega-3 along with the mineral supplement Zinc can help with general health and wellbeing. Triggers such as hot drinks, warm clothing, alcohol, caffeine, spicy foods and tobacco should be avoided
Anxiety
During perimenopause and menopause, progesterone levels decline slowly and steadily, while oestrogen levels fluctuate greatly from day to day and even within the same day. This fluctuation can trigger the release of the stress hormones cortisol and adrenaline which may contribute to symptoms of depression, anxiety and mood swings. Additionally, external factors such as bad health and financial problems can also contribute to anxiety, tearfulness and panic attacks during menopause. These changes in your hormones can mean you need some help with your mental health as well as your physical health. You may experience feelings of anxiety, stress or depression and even women with no history of depression or anxiety could experience symptoms during menopause
Peer support can help boost your mental health and talking to someone you trust when you feel anxious can have powerful benefits but take care to start slowly or talk to your GP. Getting plenty of rest, exercising regularly and doing relaxing activities such as yoga can help with low moods. Additionally, natural supplements can be an effective in limiting feelings of anxiety when HRT is not an option. These natural supplements provide essential vitamins and minerals, designed to bring hormone balance for women during the menopause. Multivitamins containing A, B Complex, C, D, and vitamin E with omega-3 along with Zinc work in harmony to regulate hormonal activity while herbal supplements such as black cohosh, soy, red clover, flaxseed, ginger, evening primrose oil, starflower oil and turmeric are known for their hormonal support and are considered to decrease mood swings.
Sleep Disruption
Hormonal fluctuations during perimenopause and menopause can impact your sleep-wake cycle. This poor sleep quality and sleep disruption may increase the risk of depression, anxiety, moodiness and irritability, panic attacks and mood swings. As the body experiences a fluctuation of hormones, the brain triggers the release of cortisol and adrenaline, this is the adrenal fight-or-flight hormones that derail the normal sleep cycle. Night sweats are hot flashes that happen at night, and they may disrupt your sleep. Lack of sleep and tiredness can make symptoms including mood swings, ability to concentrate or anxiety worse
Establish a calming bedtime routine to reduce stress, use a cooling gel pillow or put an ice pack under your pillow to help cool it. Use a ceiling or bedside fan to help cool the room while you sleep and keep an insulated bottle filled with cold water by your bed so you can take sips when you feel warm. Natural supplements known for their hormonal support can also be effective in limiting night sweats including black cohosh, soy, red clover, flaxseed, vitamin E with omega-3, evening primrose oil and starflower oil. Triggers such as hot drinks, warm clothing, alcohol, caffeine, spicy foods and tobacco should be avoided
Weight Gain and Body Shape Changes
Weight gain may occur in women as a normal part of the aging process regardless of hormone changes however weight gain during perimenopause and menopause is very common. During this time, low oestrogen levels promote fat storage in the belly area and women also experience loss of muscle mass. Perimenopausal and menopausal women experience fluctuation of hormone levels day to day or even within the same day. This causes an increase in appetite and calorie intake in response to these hormonal changes. Additionally menopausal women may also experience higher insulin resistance which is your body’s ability to use insulin effectively and may be linked to weight gain. Menopausal women are also generally less active than when they were younger, which reduces energy expenditure and leads to a loss of muscle mass
Lifestyle changes are a popular way to manage your change in body shape during menopause including adopting a well-balanced and nutritious diet and an exercise regimen for weight management. Herbal supplements such as Berberine have been associated with lower blood sugar and weight loss and there are also vitamin and mineral supplements that have been associated with weight loss for example magnesium may help with regulating blood sugar and insulin levels and omega-3 fatty acids are believed to regulate insulin. Also look to include flaxseed oil in your diet which is a rich source of omega-3 fatty acid and may help with weight management
Loss of Confidence
Changes in your hormones during menopause can impact your mental health as well as your physical health. Loss of confidence is common during perimenopause and menopause as oestrogen levels become erratic and progesterone levels decline. This loss of confidence is intrinsically linked to other symptoms such as anxiety, low moods, memory loss, moodiness and feelings of guilt. Physical symptoms, such as hot flushes, sleep disruption, body aches and skin irritation can trigger low self-confidence during menopause. Weight gain, poor skin and hair loss are further symptoms of the menopause and for many women these are intrinsically linked to self-esteem.
Practicing self-care can increase confidence during menopause and you can certainly take steps at home to make your skin, hair, nails and eyelashes, look their best during menopause. Natural supplements that are rich in biotin and keratin have been known to stimulate healthier hair, lashes and nails. Natural skin care products that contain vitamin C, ceramides and pro-aging ingredients, like retinol, glycolic and lactic acids, and SPF have been known to promote radiant skin. Multivitamins containing A, B12, C, D, and vitamin E with omega-3 along with Zinc can help with general health and wellbeing. Additionally herbal supplements containing black cohosh, soy, red clover, flaxseed, evening primrose oil and starflower oil have been known for their hormonal support and can help reduce the overall feeling of being overwhelmed during menopause. Peer support can also help boost your mental health and talking to someone you trust when you feel overwhelmed can have powerful benefits but start slowly or talk to your GP
Pause My Pause is Here to Help
This is not an exhaustive list of symptoms and every woman’s menopause journey is unique. At Pause My Pause and through our website pausemy.com we are dedicated to supporting women through menopause with a holistic approach. Founded on the principles of natural care and sustainable practices, our journey began with a vision to transform menopause support from merely managing symptoms to enhancing overall wellness. Our products are considered favourites by our community they look to harness the potency of nature, providing both relief and comfort during this significant phase of life.
