Understanding and embracing the Menopausal years By: Julie

Understanding and embracing the Menopausal years By: Julie Jones and Barbara Reale Menopause Our journey begins........ Perimenopause vs Menopause The biology of transi8on
Perimenopause •  Transi3onal stage between childbearing and post-­‐child bearing year’s. •  Just as our bodies take 10-­‐12 years to enter puberty (many of us remembers skipping periods), there is also a stage before we reach end of our periods. This can generally take from 5-­‐12 years. •  Perimenopause happens in 3 stages: •  1st: progesterone can decrease resul3ng in estrogen dominance. Symptoms include: tender breasts, headaches, bloa3ng, cramps, mood swings, irregular periods. Some women can experience heavy bleeding. •  2nd: estrogen also begins to decline. Common symtoms are: hot flashes, memory fuzziness,heart palpita3ons, migraines,itchy dry skin,insomnia, joint/muscle pain, irregular periods and/or general shortening of the length of periods. •  3rd stage: estrogen and progesterone levels decline further to near menopausal levels. Some symptoms recede but many such as hot flashes will con3nue. Sexual desire can decrease further at this stage. Perimenopause vs Menopause The biology of transi8on
Menopause •  Average age for a woman to reach menopause is 52. This is however a guideline for natural menopause. •  The levels of estrogen/progesterone have dropped so that the menstrual period has stopped. •  Menopause can be confirmed when you have not had a period for 1 full year. •  Hot flashes and sweats decrease as estrogen levels balance out. Mood swings are less frequent. 50% of women complain of vaginal dryness. Changes in bone density, weight and blood pressure , urinary inconLnence can be noted. Knowledge is Key...10 most common symtoms
1.  Hot flashes and night sweats 2.  Mood swings/irritability 3.  Memory loss/forgeNulness 4.  Skin changes ie: itchy skin, acne etc. 5.  DigesLve problems-­‐bloaLng/weak bladder 6.  Joint and muscle pain/breast tenderness 7.  Sleep problems/insomnia 8.  Loss of libido 9.  Headaches/migraines 10. Irregular menstrual cycle Knowledge is Sssssss Symptom 1
Perimenopause symtom Perimenopausal support •  Hot flashes/night sweats •  Caffeine,spicy food and red wine/alcohol are all poten3al triggers. Drink lots of water. •  Women who smoke have a 60% higher chance of experiencing severe hot flashes. •  Stress and tension exacerbate hot flashes. Medita3on, yoga, exercise and relaxa3on techniques help. •  As estrogen falls, area of the brain called hypothalamus (our body’s thermostat)is thrown off balance. •  Soya isoflavones, black cohosh, evening of primose oil, Maca can help alleviate. •  Adequate hydra3on is important. Keep bedroom cooler with good ven3la3on. Knowledge is Symptom2 Perimenopause symptom •  Mood swings,feeling down,irritability, anxiety, panic a[acks. Perimenopause info and support •  Caused by fluctua3ng hormones, especially a decrease in progesterone. •  Estrogen helps dila3on of coronary arteries. Helps regulate autonomic nervous system-­‐ such as heart rate and breathing. •  Adrenal and thyroid func3on can have massive effect on mood. •  Increase water/decrease caffeine/alcohol •  Engage in regular exercise. Increases beta-­‐endorphins. •  Get outside or in winter purchase a lightbox. Helps to raise seratonin in brain. •  Reduce caffeine and sugar as these can increase irritability. •  Have Vit D levels checked. There is o_en a deficiency with a low mood. •  Vit B essen3al,omega 3, Magnesium, Kelp, Rhodiola compelex, St,John’s wort, Valerian, Maca, Bach remedies for anxiety, yam root extract. Knowledge is s Symptom 3 Perimenopause symptom Perimenopase info and support •  Memory loss, difficulty concentraLng, fuzzy thinking,forgeNulness, •  Due to hormonal fluctua3ons. •  Our hormones have a strong link to our neurotransmibers in the brain...change in hormones mean change in brain func3on. •  Estrogen in par3cular dilates blood vessels, increases blood flow, elevates memory and mood. encourages brain to func3on op3mally. •  Lack of sleep due to night sweats and stress also affects memory. •  Diet is crucial: reduce caffeine, alcohol,^ oily fish, increase water intake. •  Soy isoflavones, Vit B, magesium, fish oils, fruits and veg, exercise. Knowledge is Symptom 4 Perimenopause symptom Perimenopause info and support •  Skin changes: Dry skin, dehydrated skin, itchy skin, hives, redness, acne, increased irritaLon, formicaLon. • 
Estrogen regulates moisture levels and s3mulates produc3on of collagen. • 
Collagen is a structural protein that improves strength and elas3city.Less estrogen/less collagen. • 
Raised stress levels increase histamine,causing rash hives • 
Acidic diet (caffeine,meat, alcohol, carbonated so_ drinks) increase histamine, smoking causes permanent damage to skin, • 
Reduce alcohol/stop smoking • 
Hormonal acne: due to decrease estrogen, causing testoserone to rise. Mainly on jaw and chin. Adaptogens help balance hormones. Skin Treatments best way to deep clean skin. • 
Increase water to 8-­‐10 day • 
Soya isoflavones, Maca, Vit C (1000-­‐1500mg), Querce3n/bromelain,Omega oils, neble, liver cleansing tea’s. • 
Dry brushing helps formica3on and itchy skin. • 
Reduce hot showers, use coconut oil, neem, phytotherapy based moisturizers. Exfolia3on before moisturizing helps. Knowledge is Symptom 5 Perimenopause symptom Perimenopause info and support •  DigesLve problems, weak bladder, bloaLng. •  As estrogen decreases, cor3sol and adrenalin can be triggered, which switches diges3on func3on off. •  Balanced estrogen keeps stress hormones,diges3ve func3on and blood sugar in check. •  Without proper diges3ve func3on, gas, bloa3ng, cons3pa3on can occur. •  Gluten sensi3vity is known to affect more women in menopause due to hormonal changes. •  Higer the cor3sol/higher the fat around the middle. •  Exercise, fruits and veg, probio3cs, flax oil, diges3ve enzymes help to strengten gut flora. •  reducing white sugar, refined carbs. •  Chiroprac3c, massage therapy, relaxa3on techniques helpful. Knowledge is Symptom 6 Perimenopause symptom Perimenopause info and support •  Joint and muscle pain, breast tenderness •  Swollen painful joints due to decrease estrogen and increase of uric acid. •  All our memories are stored in muscle/fascia.Stress increases cor3sol (inflammatory agent).Frozen shoulder is most common joint problem. •  Breast tenderness o_en due to insuffient iodine-­‐Kelp is best dietary support. •  Core exercises help alignment and posture. •  Diet essen3al for pain free management. •  Magnesium natural muscle relaxant •  Decrease caffeine, acid foods, alcohol, stop smoking. •  Herbs and Vit: neble tea, vitex, silidyn, evening of primrose, Vit D,cholella, Vit B. Knowledge is Symptom 7 Perimenopause symptom •  Insomnia-­‐sleep disturbance Perimenopause info and support •  Estrogen and Progesterone affect sleep in two different ways. •  Estrogen helps manage levels of magnesium in body. Magnesium helps relax muscles. •  Lowered estrogen also causes night sweats which disrupt sleep. •  Progesterone helps us to fall asleep and stay asleep. •  Decrease in both will affect deep REM sleep. •  Cal/mag vital for sleep health. •  No caffeine or alcohol before bed. •  Valerian, chamomile tea helpful •  Yoga Nidra. Knowledge is Symptom 8 Perimenopause symptom Perimenopause info and support •  Loss of libido •  Vaginal atrophy-­‐weak bladder •  Most common complaint-­‐ 50 % of women •  Decrease in estrogen can cause the walls of the vagina and outer urethra. to become dry and irritated. Healthy acid in vagina decreases, vaginal walls become sensi3ve-­‐prone to UTI. •  Progesteron and testosterone also key players. Testerone is main hormone for sexual desire. Progesterone s3mulates the produc3on of testosterone. Decrease causes loss of libido. •  Estrogen keeps bladder/urethra/pelvic floor muscles healthy. •  Kegel exercises helpful for vaginal health. •  Magesium and soy •  Maca is helpful for men and women’s sexual desire. •  Uva ursi for urinary tract health-­‐an3se3c •  Phyto estrogens for vaginal dryness Knowledge is Symptom 9
Perimenopause symptom Perimenopause info and support •  Headaches and Migraines •  Generally women who suffer menopause related headaches have been headache sufferers in the past. •  Estrogen helps blood vessels dilate/progesterone contracts. •  With hormonal imbalance, pressure changes occur in head. •  Low magesium also found to be trigger. •  Stress is trigger •  Food allergies and sensi3vity (gluten, dairy, alcohol,chocolate, ar3ficial ingredients, sweeteners. •  Small meals regularly •  Hydra3on is KEY! •  White willow bark is my favourite. •  Massage, chiroprac3c, acupuncuture, reflexology helpful, heat/cold packs. •  Phytoestrogens help reduce dura3on of headaches. Knowledge is Symptom 10 Perimenopause symtom •  Irregular periods, excess bleeding. Perimenopause info and support •  Can o_en be the first sign of perimenopause. Fluxua3ng hormones. •  Shortened/lengthened and/or frequent or infrequent indicators. •  With infrequent periods, pregnancy s3ll possible. •  Spomng a result of fluxua3ng hormones. •  Excess bleeding a sign of lowered progesterone-­‐estrogen dominence. •  Can be linked to fibroids and Adenomyosis. •  Vitex help regulate-­‐adaptogen.