It’s something that more than half our population will go through in their lifetime, but the menopausal transition is a topic that lacks presence in health education and conversation with our family or friends. We surveyed our BePure community on the topic and found that:
- 74% responded that they were “nervous about menopause” and unsure of what to expect.
- 90% wish they knew more whilst experiencing it.
- 67% wished they knew more before going through it.
Why is this important?
The more we understand what’s going on inside our bodies at all stages of our lives the more we can embrace and support these transitions to be as smooth as possible, allowing us to live life how we want to at every stage.
Changes in weight, mood, sleep, vaginal health, and libido are all common during menopause, but they are not inevitable - the are lots of things we can do to help our bodies thrive during the menopausal transition - we just need to know how to help ourselves.
So, what can we do to support ourselves for a smoother ride through menopause?
Step one is to learn about what happens during perimenopause and menopause. Step two is to take this knowledge and prepare our bodies for the changes that occur during this beautiful time of life. n. Knowledge and preparation enable us to fearlessly move through “reverse puberty and beyond” and mitigate the less desirable side effects that can come with this life stage.
Reverse Puberty (aka Perimenopause)
Perimenopause, for most, begins around age 45. Initially, it can be challenging to define and the first symptom women often experience is anxiety or being overwhelmed. This can be followed by an increase in PMS symptoms, and changes in the duration, frequency, and heaviness of their monthly bleed.
Anovulatory cycles are what initiate these menstrual changes and It is for this reason that the hallmarks of the peri-menopausal experience can be PMS-like symptoms and irregular periods. During this time our ovaries are trying to ovulate with the little eggs they have left - this attempt to ovulate can lead to surges of unopposed oestrogen - somewhat similar to what occurs during puberty.
Anovulatory cycles lead to a menstrual bleed but no egg is released between bleeds. We need ovulation (egg release) to produce our calming sex hormone progesterone. Progesterone is the first hormone to decline during perimenopause thus we recommend using dietary and lifestyle strategies to support ovulation during this early phase of the menopausal transition. Herbs like vitex agnus, cramp bark, peony, and ashwagandha can also be helpful in promoting ovulation and progesterone production.
Preparing your body and hormones for the transition.
As we enter our 30’s-40’s we can start preparing for menopause by addressing a few key areas of our health and well-being. Focusing on these key areas can help our body move through the natural changes that occur during the menopausal transition with greater ease.
1. Ward off weight gain by boosting your metabolic health with resistance-based training
We all know we should be exercising daily, but how we exercise is just as important. The purpose of the exercise is to help balance out our stress levels and maintain our muscle mass and metabolic health.
The best way to start is to find something you love and build a habit of doing it 2-3 x per week. Once you have an established routine, build in some resistance exercises using your body weight, dumbbells, barbells, or kettlebells to help to promote muscle health and ward off weight gain. Muscle loss proceeds to fat gain (one of the most frustrating symptoms of menopause) for all of us. Aim to build your muscle mass by challenging your strength, power, and control during your workouts.
2. Eat right for your unique body and needs
We are all unique, both in genetics and in our lifestyles. Because of this, what food one of us thrives on can be different from another. When finding what’s best for you, it’s about choosing whole foods that stabilize your blood sugar levels and keep you full the longest. If you’re unsure of where to start, try taking the 'What Should I Eat' quiz to find out what fuel type your body needs. When you find your perfect fuel combination of carbohydrates and fats you will feel full for 4-5 hours post your main meals and will experience greater mood stability, sleep and energy, and reduced hunger and cravings. Have fun experimenting with what works for you!
A handy tip: Set up your plate with palm size serving of protein and two fists of watery vegetables before adding fuels: carbohydrates and fats.
3. Slow down on the processed grains and sugar
Women tend to do best when they minimize processed and simple carbohydrates (think bread, sugar, muffins, etc) during the menopausal transition. This does not mean we need no carbohydrates during this period of life, but rather that women tend to feel better when they swap processed foods for a fist full of slow-burning carbohydrates like brown rice, pumpkin, and kumara at every main meal. Complex carbohydrates are wonderful for our gut health and nervous system when they are consumed in the right quantities.
4. Pump up the protein
As we move through the menopausal transition, our bodies lose the ability to maintain the organ system our body uses to boost metabolism and help us maintain our weight - our muscles. Without oestrogen to help us to maintain our muscle mass, we need to stimulate muscle health using dietary protein and exercise. This means we need more dietary protein to maintain our muscle health and metabolic health. At the BePure clinic, we recommend that women aim for a minimum of 1.4 grams of net protein per kg of body weight to maintain their physical health and metabolism from age 45 onwards.
5. Aim for 7 - 9 hours of good quality sleep every night
Sleep deprivation does none of us well - especially when we have under-slept for a large period of time. While not always possible, it is important to make sleep a priority leading into and during the transition of life. This may mean building a bedtime routine that fosters good sleep, letting yourself sleep in when you can, or permitting yourself to have naps as needed. If you struggle with sleep, try an online yoga nidra session to relax your body and foster restoration. We need sleep to rest, digest, and maintain good mental health, blood sugar levels, and physical well-being. This is important for all stages of life but is especially important during the menopausal transition!
If night sweats and hot flushes are keeping you awake, think twice about caffeine, alcohol, and hydration. No surprises here but caffeine, dehydration, and alcohol are our three biggest triggers for hot flashes and sleep disruption. Although much loved for their pick-me-up and relaxing qualities, coffee and alcohol can hinder quality sleep and our mental well-being. As oestrogen declines during the later stages of menopause, women lose their tolerance for heat and cold but become more tolerant of dehydration. This means we get hotter faster and do not notice dehydration as much. We need to be well hydrated to stay cool and ward off hot flushes during menopause and beyond.
6. Love your gut
During menopause, we can experience changes in the balance of our vaginal and gut microbiomes. This can lead to an increase in infections “down there” and changes in our bowel function. Oral probiotics support both the vaginal and gut microbiome by adding in more of the ‘good guys’. BePure Two has 19 different strains of more than 30 billion good bacteria - it is practically a multivitamin for your gut.
7. Nourish your nervous system
Throughout the menopausal transition, stress is the most important factor to keep in check. As oestrogen and progesterone levels decline, we lose the calming and mood-soothing benefits of these hormones. This alters our ability to cope with stress and can lead to changes in our mental well-being, sleep and quality of life. Because stress has an accumulative effect on the body, it is important to nourish our nervous system before menopause and beyond.
So, what’s next?
- Take our Hormones and Menopause quiz to get a view of where your hormones are at and see how you can start supporting your body no matter how close to, or far from, menopause you are.
- Prioritize building a sleep and mindfulness routine - Building a daily baseline that fosters periods of rest, digestion, and inner calm is crucial during this time of change.
- Pick up heavy stuff! Resistance-based training is the most beneficial and effective way to exercise for all of us as we age. Go to pilates or strength-based yoga class or get to the gym 2-3 times per week.
- Power up with protein at breakfast - the most important meal of the day and often the one that contains the least amount of protein (for most women). If the idea of eggs or salmon for breakfast has you uninspired, check out our BePure Good GutProtein - An easy way to add protein, collagen, and probiotics to your morning smoothie, porridge, or go-to breakfast.
- If you are nearing or in the midst of perimenopause start supporting your ovaries with BePure CycleCalm to set yourself up for a smoother transition.
If hot flushes have become part of your life - Reach for BePure Menocalm instead. This herbal blend was designed to ease hot flushes, and promote good sleep and better energy.
For expert support with perimepause, menopause & everything in between please book in for a free clinic discovery call.
