Menopause
Menopause is a process every woman has to go through eventually. The age at which this happens, much like the presence and/or severity of symptoms, is highly individual and each woman can have a different experience. It is worth reminding ourselves that it will pass, and we’ll come out the other end!
Our bodies naturally change as we progress through life. In menopause, we tend to notice such changes more intensively than other times, and that is mostly brought about by changes in hormone levels, such as oestrogen. These changes can come with a whole host of symptoms (which you may or may not experience):
Sleep quality - 61% of post-menopausal women report insomnia symptoms (this is due to the decline of oestrogen and progesterone. Tiredness can affect your mood, activity levels and even food choices, as we tend to choose higher-calorie/higher-sugar/higher-fat options when we are sleep deprived.
Heating up – known as hot flushes when we suddenly feel very warm. Blood rushes to the skin which, if it happens during exercise, can affect the blood flow to your muscles and ultimately the quality of your workout.
‘Meno pot’ happens – the distribution of body fat can change, and so can our body shape. In child-bearing age, women tend to carry more weight around their hips and thighs rather than waist, which can change in and after menopause.
Flexibility – age makes us less flexible, which means a greater risk for muscle pulls and strains.
Muscle shrinkage – testosterone and other growth hormones plunge along with oestrogen, so building and maintaining muscle is tougher. Fat begins to marble the tissue, reducing its ability to generate power.
Mojo wanes – fluctuating levels of oestrogen can make you cranky, edgy and even at risk for depression until brain chemistry stabilises after menopause.
Brain fog - can make it harder to concentrate and remember things.
Feel good endorphins changes – getting that buzz from exercise might not reach you as quickly as previous years due to the changes in our bodies’ hormones.
The main cause of menopausal fatigue is the change in hormone levels and physical menopausal symptoms like night sweats and insomnia contribute to fatigue. There are things you can do to boost your energy levels:
Exercise and be active – exercising might be the last thing you want to do when you’re tired, but remember the buzz that exercise gives you afterwards! It can also improve your sleep and boost your energy levels in the long run.
Embrace relaxation – listen to your body and when it is asking for a little bit of downtime, give it to it. This can reduce the stress levels your body is under and help you reset.
Get your zzzs – if at all possible, try to get enough quality sleep every night. Establishing a regular routine can help with that. Remember, sleep is more important than watching another episode of that TV show!
Stay hydrated – drinking enough water is important for a whole host of reasons. It can prevent some headaches and help reduce fatigue, especially during exercise.
Eat well – healthy food will make you feel better and more energised. Focus on getting plenty of wholegrain carbohydrates, fruit, vegetables, fibre, lean protein and unsaturated fats. Think back to the Eatwell Guide!
Try herbal remedies – some women find herbal remedies or tea helpful (sage, chamomile, and plenty others). Before taking any herbal supplements, consult a pharmacist or your GP – especially if you are taking any medication, as some herbs can interfere with those!
How can good nutrition help us in menopause?
Soya - contains compounds called phytoestrogens from the family of isoflavones. These isoflavones have a similar structure to human oestrogen, and can therefore bind to oestrogen receptors, which can help relieve some menopausal symptoms such as hot flushes. Try having one-two portions of soya a day – this can be in any form, such as soya milk, soya alternatives to meat, tofu, edamame beans etc. It might take a couple months for you to really notice a difference and the magnitude of its effects can vary, but soya is also healthy for your heart and cholesterol levels, so it is worth having it regardless.
Calcium – oestrogen has a way of protecting the strength of our bones. As the oestrogen plunges, the protection is not here anymore either, so we become more susceptible to fractures or even osteoporosis or osteopenia. That’s why it’s important to take care of our bone health – do regular weight bearing exercise (such as weights) and make sure you’re getting enough calcium (up to 1,200mg/day post menopause). High calcium foods include dairy (cheese, yoghurt, milk) and fortified dairy alternatives, some green vegetables (kale, broccoli), some fruit (oranges, dried figs) or canned fish with bones (sardines) or tofu.
Vitamin D – helps calcium absorption in the body and has many other roles. Our bodies can make vitamin D from sunshine, but this is limited in the UK, especially outside of summer months. It is recommended that everyone in the UK takes a 10µg vitamin D supplement daily.
Protein – we tend to lose muscle mass and strength as we age and during menopause. As discussed before, protein helps to protect those, so make sure you get enough protein daily (at least 0.75 g/kg/body weight/day, but preferably 1-1.5 g/kg/body weight/day).
Heart healthy diet – just like for bones, oestrogen has a protective effect on our heart and cardiovascular system. That’s why it’s even more important to stick to a heart healthy diet – so eating enough unsaturated fats (nuts, seeds, olive oil, rapeseed oil, oily fish) and limiting saturated fats (fatty meats, butter, coconut oil, cakes, biscuits), eating plenty of fibre (30g/day) and fruit and vegetables. It is a good idea to do some form of cardiovascular exercise as well (running, swimming, cycling, aerobic exercise classes).