Menopause is a natural phase in every woman’s life, accompanied by physical and emotional changes. Symptoms such as hot flashes, mood swings, and weight gain are common companions during this time. These symptoms often seem almost inevitable, but there are ways to alleviate or even avoid them altogether.

In this article, we explore strategies that can help with menopause-related symptoms and how these approaches can stabilize hormone levels, reduce inflammation, and support bone health.

CONTENTS

• What is Menopause?

• Hormonal Changes and Physical Effects

• Help with Hot Flashes

• Strategies for Weight Gain

• Supplementary Nutritional Advice

• Practical Implementation Tips

What is Menopause?

Menopause is a natural phase in every woman’s life, during which hormonal changes occur and the menstrual cycle, along with the fertile phase, comes to an end. This transitional period typically occurs between the ages of 45 and 55, but it can begin as early as 40 or even earlier for some women. It is characterized by a gradual decrease in the production of the female sex hormones estrogen and progesterone.

Menopause can be divided into three phases:

Perimenopause:

This phase begins several years before the last period, when the ovaries slowly produce less estrogen. During this time, the first symptoms such as irregular menstrual cycles, water retention, breast tenderness, and mood swings may occur. Since ovulation becomes less frequent during this phase, progesterone levels drop, leading to estrogen dominance.

Menopause:

Menopause refers to the period surrounding the last menstrual cycle and is relatively short. During this phase, hormone production fluctuates significantly, especially estrogen levels, leading to more intense symptoms such as hot flashes, sleep disturbances, and mood swings.

Postmenopause:

This phase begins after the last menstruation and lasts for the rest of the woman’s life. During postmenopause, the production of estrogen and progesterone continues to decline, with progesterone eventually ceasing entirely. Estrogen is still produced, but in much smaller amounts. This phase often marks a new chapter in life, where many women focus on their own needs.

During these phases, various physical and emotional discomforts may arise. Understanding these changes is a valuable step toward navigating this phase confidently and healthily.

Hormonal Changes and Physical Effects

During menopause, both estrogen and progesterone levels decrease, and these hormones have different effects on the body.

Estrogen:

Estrogen has many functions in the body, including supporting bone density, skin elasticity, and cardiovascular health. When estrogen levels decline, several symptoms may occur:

• Hot Flashes: One of the most common complaints during menopause, characterized by sudden feelings of heat and excessive sweating.
• Sleep Disturbances: Many women experience sleep issues due to night sweats and hormonally induced changes in their sleep patterns.
• Weight Gain: Changes in metabolism and decreased muscle mass can lead to weight gain, particularly around the abdominal area.
• Dry Skin and Mucous Membranes: The decline in estrogen can lead to reduced moisture in the skin and mucous membranes, causing dryness and discomfort.
• Decreased Bone Density: Estrogen plays a key role in maintaining bone density. Its decline can accelerate the loss of bone mass, increasing the risk of osteoporosis—a condition in which bones become brittle. Women over 50 are particularly at risk, with the risk increasing further after age 65.
• Mood Swings: Estrogen influences the production of neurotransmitters that regulate mood. A deficiency can lead to irritability, depression, and anxiety.

Progesterone:

Progesterone is often referred to as the “feel-good hormone.” It has a calming and stabilizing effect on mood and has a diuretic effect, which helps regulate water retention. When progesterone levels decline, the following symptoms may occur:

• Water Retention: A decrease in progesterone levels can lead to water retention in the body. Since progesterone typically has a diuretic effect, its absence can result in a greater feeling of bloating and discomfort.
• Mood Swings: Progesterone has a calming effect on the nervous system. Its decline can lead to increased irritability, emotional instability, and mood swings.

Help with Hot Flashes

Causes of Hot Flashes:

During menstruation, a woman’s body regularly eliminates excess acids through bleeding. With the cessation of menstruation, this elimination process is no longer available, and the body attempts to expel acids through the skin in the form of hot flashes and sweating.

Effective Measures:

An effective way to reduce hot flashes is to support the body’s acid elimination.

The following practices can be very helpful:

• Alkaline Diet: A diet rich in alkaline foods like fruits, vegetables, wild herbs, and sprouts can help balance the body’s acid-base balance and alleviate hot flashes.
• Exercise: Regular physical activity encourages sweating and supports the body in expelling excess acids.
• Hot and cold showers: Alternating between hot and cold showers can improve circulation and activate metabolism.
• Sauna Visits: Sauna sessions can also help eliminate acids from the body through sweating and cleanse the skin.
• Alkaline Baths: Regular alkaline baths can assist the body in neutralizing acids.

Counterproductive Foods:

Certain foods and beverages can trigger stress in the body and increase sweating. Common triggers include:

• Alcohol
• Caffeine
• Spicy foods
• Highly processed foods
• Pasteurized dairy products
• Chocolate

Natural Helpers:

There are various natural remedies that can help alleviate hot flashes:

• Sage Tea: Sage can help reduce excessive sweating.
• Red Clover Tea: Red clover contains phytoestrogens, which mimic the effects of estrogen in the body and can help alleviate hot flashes.
• Pomegranate Juice: Pomegranate has anti-inflammatory properties and is rich in antioxidants and phytoestrogens, which help balance estrogen fluctuations.
• Chaste Tree Berry: This herbal remedy is traditionally used to alleviate menstrual and menopausal symptoms.

By integrating these practices and foods into daily life, hot flashes and excessive sweating can be effectively addressed, improving quality of life during menopause.

Strategies for Weight Gain

Many women experience weight gain during menopause. Estrogen is known to promote fat burning. What many do not realize is that even with declining estrogen levels and an age-related slowing of metabolism, women can maintain or even lose fat during menopause.

Key Factors:

The key to managing weight during menopause is

• a balanced diet,
• sufficient physical activity,
• healthy sleep.

👉  Nutrition

It is particularly important to eat a nutrient-rich diet and regularly give the body the opportunity for regeneration and cleansing. Highly processed foods should be avoided, as they hinder the binding and elimination of waste products. A water-rich, alkaline diet with plenty of fresh plant-based foods is especially beneficial.

Helpful Foods:

• Fruits, vegetables, sprouts, and wild herbs are nutrient-dense, water-rich, and full of biophotons, enzymes, and antioxidants.
• Freshly pressed vegetable juices in the morning are hydrating and provide a wealth of vitamins and minerals.
• Low-carb meals in the evening support fat burning and promote healthy digestion.
• Ginger and bitter foods promote the production of digestive juices and activate metabolism.
• Evening or intermittent fasting allows for regular regeneration of the digestive system and supports fat burning.

Counterproductive Foods:

• Dairy products
• Gluten-containing foods
• Isolated carbohydrates such as sugar and white flour
• Salt-rich dishes
• Highly processed foods

👉  Sufficient Movement

Along with the slowing metabolism, the body’s composition changes with age, leading to less efficient muscles and more fat and connective tissue. This is partly due to the decline in the body’s natural HGH production (human growth hormone), which is an anabolic hormone involved in body growth.

The Good News:

At any age, we can activate our metabolism and positively influence HGH production:

• Endurance training, such as running, cycling, or walking, activates the cardiovascular system and increases oxygen absorption. Sprint interval training can further stimulate HGH production.
• Strength training: Intense muscle activity leads to the release of growth hormones (HGH) and androgens, which promote muscle growth and reduce body fat. Well-trained muscles and higher HGH levels support fat metabolism.

👉  Adequate and Regular Sleep

Healthy sleep plays a vital role in maintaining a healthy weight during menopause:

• Hormonal Regulation: Sleep deprivation disrupts the balance of hunger hormones ghrelin and leptin, leading to increased hunger and cravings.
• HGH Release: Sleep before midnight is particularly important, as HGH production is highest between 10 PM and 2 AM.
• Metabolism: Good sleep improves insulin sensitivity and metabolism and supports fat burning.
• Stress Reduction: Sufficient sleep lowers cortisol levels, a stress hormone that contributes to fat accumulation, particularly around the abdomen.
• Energy and Motivation: Restorative sleep provides more energy and motivation, making regular exercise and healthy eating choices easier.

Sleep Tips:

• Sleep Hygiene: A cool, dark bedroom and consistent sleep times promote restful sleep.
• Nutrition: Magnesium-rich foods like nuts, seeds, and dark leafy greens support muscle relaxation and can improve sleep.
• Relaxation Techniques: Yoga, meditation, or breathing exercises before bed can calm the body and facilitate falling asleep.

Supplementary Nutritional Advice

The following nutrients are particularly beneficial during menopause:

• Antioxidants protect cells from damage by free radicals and can help reduce inflammation. Antioxidants are especially abundant in berries, leafy greens, and colorful vegetables.
• Calcium and Vitamin D are essential for bone health. Since the decline in estrogen negatively affects bone density, adequate intake of calcium and vitamin D is important for preventing osteoporosis.
• Magnesium supports bone health, muscle relaxation, and sleep quality. It is found in wild herbs, leafy greens, legumes, almonds, and cocoa.
• Zinc is essential for the immune system and skin health. It is found in wild herbs, poppy seeds, sesame seeds, and pumpkin seeds.
• Iron is important if there has been iron loss due to heavy menstrual bleeding. Iron-rich foods include nettles, leafy greens, poppy seeds, sesame seeds, and pumpkin seeds.
• Omega-3 Fatty Acids have anti-inflammatory properties and can help reduce mood swings and depressive symptoms. Good sources include hemp seeds, flax seeds, chia seeds, and walnuts.
• Phytoestrogens can mimic the effects of estrogen in the body and alleviate hot flashes and other symptoms. They are found in soy products, flaxseeds, pomegranate, and some other plants. However, the effectiveness of phytoestrogens is debated and not definitively proven, as studies yield varying results (1) (2).

Practical Implementation Tips

• Prefer nutrient- and water-rich foods.
• Freshly pressed juices can have a transformative effect.
• Colorful salads, rich in antioxidants, should be part of your diet.

By following these strategies, menopause can be a time of renewal and conscious self-care, rather than a period marked by discomfort

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