Explore 3 Phases of Menopause and Minimize Its Symptoms
Menopause is a natural process that happens to women when they reach the end of their reproductive years. During this phase, a woman’s body undergoes significant hormonal changes, leading to various symptoms that can impact her physical and emotional well-being. In this article, you will learn about the three phases of menopause – Perimenopause, menopause, and post-menopause and the common menopausal symptoms associated with each phase.
You will also discover effective ways to manage symptoms, including lifestyle changes, natural remedies, and medical treatments. By understanding these phases and how to manage symptoms, you can confidently improve your quality of life and embrace this new chapter.
Phase 1: Perimenopause
Perimenopause is the period before menopause when a woman’s body starts producing fewer hormones or also known as premature menopause. It typically starts in a woman’s 40s, but it can begin earlier or later. Perimenopause is characterized by hormone fluctuations, which can cause various symptoms.
It is possible for you to become pregnant during this period, and to prevent this from happening, it is advisable to use a form of birth control until one year after your last menstrual periods.
Factors that Contribute to Stress in Perimenopause
During Perimenopause, most women experience a lot of stress due to various factors such as work, family responsibilities, and hormonal changes. This stress can lead to an imbalance in hormones and contribute to perimenopausal symptoms.
The Role of Pregnenolone in Hormone Production
Pregnenolone is a hormone precursor that plays a crucial role in producing other hormones like progesterone and cortisol. During periods of stress, pregnenolone is diverted from progesterone to produce cortisol.
This results in a high cortisol level and a fight-or-flight response. Prolonged stress can lead to weight gain, particularly around the middle, due to a drop in progesterone levels.
Common Symptoms of Perimenopause Related to Hormone Imbalance
During Perimenopause, women may experience a variety of symptoms related to hormone imbalances, such as
- Insomnia
- Water retention in legs
- Anxiety
- Fatigue
- Irritability
- Diarrhea
- Cellulite
- Low libido
- Stomach problems
- Acid reflux
- Weight gain
- Light-headedness
- Shorter cycles
- More spotting
- Infertility
- Stress response
These symptoms can be distressing and affect a woman’s quality of life.
Addressing Low Progesterone And High Estrogen Levels During Perimenopause
- Consume proteins, carbs, and fats in every meal and snack
- Eat frequently and have consistent meals
- Anti-oxidants, Collagen and bone broth
- Keep blood sugar balanced
- Consume organ meats or supplements
- Vitamin B complex and omega 3 fatty acids
- Keep thyroid healthy
- Lower caffeine consumption to relieve hot flashes
- Increase high-quality protein intake
Importance of Monitoring Hormone Levels
By monitoring hormone levels, women can better understand what is happening in their bodies and make informed decisions about hormone replacement therapy and other treatments.
Key Factors to Monitor During Perimenopause
1. Progesterone:
Progesterone is a hormone that helps regulate the menstrual cycle and plays a key role in fertility. During Perimenopause, progesterone levels can decline, leading to symptoms such as hot flashes, mood swings, and sleep disturbances.
2. Insulin Resistance:
Insulin resistance is when the body’s cells become less responsive to insulin, leading to high blood sugar levels and an increased risk of type 2 diabetes. Women in Perimenopause are at increased risk of developing insulin resistance, so it’s important to monitor blood sugar levels and make dietary and lifestyle changes as needed.
3. Estrogen Dominance:
When there is an excess of estrogen in comparison to progesterone in the body, it is known as estrogen dominance. This imbalance can result in various symptoms like bloating, breast tenderness, and mood swings. Monitoring the levels of estrogen and taking measures to balance hormones can assist in easing these symptoms.
4. Cortisol Production:
Cortisol is a hormone that helps the body respond to stress. During Perimenopause, cortisol levels can become dysregulated due to disturbed estrogen levels, leading to symptoms such as fatigue, anxiety, and weight gain. Monitoring cortisol levels and implementing stress-reduction techniques can help manage these symptoms.
5. Balancing Blood Sugar Levels:
Blood sugar levels can become dysregulated during Perimenopause, contributing to insulin resistance and other health conditions.
Women can help balance their blood sugar levels by eating a balanced diet with plenty of fiber, protein, and healthy fats and avoiding sugar and processed foods.
Doing exercise regularly and using stress reduction methods like meditation and yoga can help in maintaining balanced blood sugar levels.
Natural Ways to Boost Progesterone Levels
- Test your progesterone level before taking steps to boost it naturally
- Incorporate Chasteberry and Vitex Agnus Castus in your diet
- Increase intake of sweet potatoes, which are high in Vitamin A and have been shown to support progesterone production.
- Consume enough magnesium, which can also be applied as a gel on your feet
- Add 100mg of Vitamin B6 to your daily diet
- Manage stress levels and support your adrenal glands to regulate cortisol production
- Deal with insulin resistance to support hormone balance.
- Consume one carrot a day (with skin) as a natural way to pull out excess estrogen from the body.
- Eat at least 3 cups of cruciferous vegetables daily, or take a DIM supplement
- Consult with a naturopathic physician before taking any supplements, including pregnenolone
Phase 2: Menopause
Menopause happens when a woman hasn’t had a period for 12 months straight. It occurs between ages 45 and 55, but it can happen earlier or later. It means the end of the reproductive years.
The Decline In Estrogen Levels And Its Impact On The Body
As a woman gets closer to menopause, her ovaries gradually produce less estrogen, which is the hormone accountable for developing and sustaining female characteristics.
Estrogen decline can lead to a variety of symptoms, including depression, low libido, and vaginal dryness, which leads to painful sexual intercourse, mood swings, and bone loss.
Importance Of Removing Bad Estrogen From The Body
In addition to low estrogen levels, menopausal women may also experience an increase in “bad” estrogen levels, which can contribute to a variety of health problems. Removing these bad estrogens from the body through proper diet, exercise, and supplementation is important.
Menopause And The Estrogen Window
Previously, hormone replacement therapy (HRT) with estrogen was widely prescribed to alleviate these symptoms. However, a study in 2002 raised concerns about the women’s health risks associated with HRT, leading many women to avoid it altogether.
But now, according to Dr. Mache Seibel from Beth Israel Deaconess Medical Center in Boston, it’s time to rethink hormone therapy during a specific period during a natural menopause – the estrogen window.
The estrogen window refers to the duration that starts with the onset of menopause and lasts for approximately ten years. During this time, estrogen replacement therapy can be safe and highly effective.
Studies have demonstrated that administering estrogen replacement therapy during the estrogen window can lower the risk of breast cancer by 23 percent and the risk of heart disease by 32 percent.
However, starting estrogen therapy after the ten-year menopausal window has ended may not be as safe.
Phase 3: Post-Menopause
Post-menopause is the final phase of menopause and typically starts around average age 50-60. During this phase, women have not had a menstrual period for a minimum of 12 consecutive months. The post-menopausal phase can last several years or even the rest of a woman’s life.
Long-Term Effects Of Menopause On The Body
It includes an increased risk of heart disease, osteoporosis, and weight gain. During the post-menopausal phase, women are at a greater risk of developing these conditions due to the decreased estrogen levels in their bodies.
Symptoms Of Post-Menopause
Typical symptoms experienced by women after menopause include night sweats and hot flashes. Hot flashes can be more severe and frequent during this phase and may even turn into night sweats.
Additionally, bone loss can turn into osteoporosis, which can lead to an increased risk of fractures and other bone-related problems.
To Sum Up
Perimenopause is a transitional phase in a woman’s life, which can result in hormonal fluctuations and related symptoms.
Consulting with a nutritionist specialized in hormonal imbalance can help develop a personalized plan to address these factors through dietary and lifestyle changes, supplements, and other interventions.
By staying proactive and informed about our health, we can navigate Perimenopause with greater ease and well-being.
FAQs
Can stress cause perimenopause?
Yes, excessive stress can potentially accelerate menopause due to its impact on the production of stress hormones such as cortisol, which can in turn affect reproductive hormones.
Can perimenopause cause bloating?
Yes, perimenopause can cause bloating due to hormonal fluctuations that affect fluid retention, digestion, and metabolism.
What is the best sign of menopause?
The primary indications of menopause typically involve alterations in menstrual cycles and the onset of hot flashes.
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