EMBRACE THE CHANGE: PERIMENOPAUSE & MENOPAUSE

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One of the areas I enjoy treating in women's health is perimenopause and menopause. While this is a normal part of aging for women it is seldom talked about and even less understood. I have found some women to suffer greatly during this time in their lives both emotionally and physically. This blog is to help shine a bit of light on it.

Perimenopause is the time leading up to menopause. It is a transitional time that is marked by changes for some women in their 40s while other women notice changes in their mid to late 30s. The estrogen levels start to drop which results in declining fertility, menstrual changes, sleep disturbances, mood shifts, and other physical and emotional symptoms similar to menopause. This time can last anywhere from 2 to 10 years.

I see menopause as a beautiful change in a woman’s life. The average age of menopause is 51 years old. While other women will continue to menstruate into their late fifties. The definition of menopause is 12 consecutive months with no period. Each woman's journey through this change is different and my job is to help women navigate through it. I like to empower them by helping them understand all the different signs and symptoms and give them tools to move through these changes.

Did you know…75% of all women experience hot flashes with 80% of women dealing with them for 2 or fewer years? These hot flashes can be related to the decreasing levels of estrogen.

SIGNS AND SYMPTOMS

  • Irregular periods

  • Hot flashes

  • Night sweats

  • Chills

  • Vaginal dryness

  • Pain with sex

  • Insomnia

  • Mood changes

  • Weight gain

  • Slower metabolism

  • Thinning hair

  • Dry skin

  • Bloating

  • Sore breasts

  • Changes in libido

  • Joint pain

  • Burning tongue

  • Gum problems

  • Brain fog

  • Brittle nails

  • Body odor changes

  • Osteoporosis

  • Anxiety

  • Depression

CAN ACUPUNCTURE HELP WITH SYMPTOMS?

A Danish study found that five weeks of acupuncture in women with menopausal symptoms reduced hot flashes, night sweats, insomnia, and emotional problems. A total of 80% of the women in the acupuncture groups said they felt the sessions had helped them.

Acupuncture is part of Traditional Chinese Medicine (TCM) an ancient treatment that inserts fine needles (about the width of one of the hairs on your head) into certain points in the body known as acupuncture points. These acupuncture points run along meridians (these run from the top of the head to the bottom of the feet and up and down the front and back of the body). In TCM the organ systems related to the women’s hormonal cycle are the Liver and Kidney’s. The Liver houses the blood and is responsible for the smooth flow of Qi (energy) in the body and the biological rhythms such as sleep and even hormone levels. The Kidney’s store the Jing (essence) which naturally declines as we age. In TCM when treatment both perimenopause and menopause it usually involves regulating the Liver and tonifying the Kidney’s which helps to remove blockages of Qi (energy) in the body that causes the symptoms.

My 18 + years as a Registered Acupuncturist is proof enough to me that acupuncture is a great way to help women going through both perimenopause and menopause. I love to watch women begin to feel like themselves again and having the symptoms diminish and or completely disappear.

ADAPTOGENS & SUPPLEMENTS

There are several different adaptogens and supplements are can be beneficial for helping with menopausal symptoms (always check with your MD, Nurse Practitioner, or Naturopathic Doctor before taking if you are on any western medications to avoid any adverse reactions).

  • Black Cohosh - hot flashes, sleep problems, headaches, mood changes, vaginal dryness, muscle and body aches

  • Flaxseed - sweats, regulating estrogen levels

  • Fenugreek - boost libido, balance hormone levels, reduce menstrual cramps

  • Calcium - prevent bone loss

  • Vitamin D - bone health, immunity

  • Iron - fatigue, brittle nails, cold hands and feet

  • Wild Yam - some of the natural compounds in yams are similar to estrogen and progesterone

  • DHEA - low libido and hot flashes

  • Dong Quai - hot flashes

  • Holy Basil - fatigue, anxiety, adrenal support

  • Ashwagandha - immune, adrenal support, stress relief

  • Rhodiola - stress

  • Ginseng - mood booster

  • Maca - increases strength, energy, low libido, and sexual function

  • Astragulus Root - immune support, hot flashes

  • Cinnamon - glucose control and circulatory stimulation

  • Licorice Root - hot flashes, night sweats *can increase blood pressure in some women*

  • Schisandra - insomnia, night sweats, depression, irritability, memory loss, decrease fatigue, enhances physical performance

YIN YOGA POSES

I have designed a Yin Yoga flow to specifically work on the adrenals, thyroid, hypothalamus, and nervous system. Creating a natural stimulation of the organ system, pelvic, area, and the Chinese meridians to restore balance and to relieve symptoms. Please email me at kelli@elementswellnesscentre.com and I will happily email you a FREE pdf of my Yin Body Balance for Menopause.

FOODS TO EAT

Foods to eat: Plant estrogens, such as isoflavones, are thought to have weak estrogen-like effects that may reduce hot flashes.

  • Focus on as many organic foods as possible; this includes fruits, vegetables, meat, dairy, and eggs.

  • Soybeans (edamame), chickpeas, and lentils provide the best plant-based estrogens. Aduki beans, black beans, kidney beans, lima beans, mung beans, fish (salmon), grass-fed beef, organic chicken, and organic eggs.

  • Ground/crushed flaxseed, chia seeds, pumpkin seeds, sesame seeds, black sesame seeds, walnuts, almonds, blueberries, cherries, red clover, dark leafy vegetables (kale, spinach, chard, collard greens), broccoli, brussel sprouts, cauliflower, and cucumbers, celery, peas, radishes, seaweed, brown and black rice, and quinoa.

  • For the best gut health, drink Kefir (have it daily - purchase one with no sugar added), fermented foods such as: sauerkraut, pickled vegetables, and miso. You want to start with 1 TBS of fermented food for about 1-2 weeks, then go up to 2 TBS daily. Starting fermented foods may increase gas and bloating, but this should only be temporary.

  • Purified water (2 L per day), mint tea, chamomile tea, lemon balm tea, hibiscus tea, rose hip tea, and chrysanthemum tea.

  • Coconut oil, cold-pressed olive oil

THINGS TO AVOID

  • Minimize eating spicy foods

  • All gluten and gluten products

  • Limit corn products

  • Significantly reduce your consumption of caffeine

  • No drinking alcohol or, at the very least, reducing significantly (no wine/beer - drink alcohol with as little to no sugar as possible)

  • Don't smoke tobacco

Any questions regarding menopause please email or DM me:)

KT

Kelli TaylorElements Wellness Centremenopause, hot flashes, night sweats, perimenopause, hormone balance