Written by Prue – Resident Naturopath at Choice Pharmacy Cameron Park
Menopause is the second puberty a female’s body will undergo in her lifetime. Rather than new beginnings into Womanhood, Menopause is the closing chapter to our fertility, as we embark on our new journey into our Wise Woman years, where we are faced with a new responsibility to bestow guidance and wisdom to the new generations to come.
However, this new biochemical transition to a Woman’s life isn’t always smooth sailing.
Menopause arises from the cessation of ovarian follicular function, which is crucial for producing estrogen—the key hormone in our body. The absence of circulating estrogen disrupts optimal bodily function, triggering a cascading effect across various organ systems. Menopause impacts areas such as bone mineral density (BMD), distribution of fat mass, mental health (manifesting in mood swings, irritability, and anxiety), and vasomotor function (regulating body temperature), creating a comprehensive set of challenges during this transitional phase.
In the female body, maintaining adequate estrogen is crucial for proper functioning, particularly in managing issues like hot flushes. To cope with the decline in ovarian estrogen production during menopause, the body employs a strategy involving the adrenal glands. These glands kick into action by releasing a steroid called dehydroepiandrosterone (DHEA), which transforms into an alternative form of estrogen for the body’s use. While this mechanism may seem like a miraculous solution, it places a substantial burden on the adrenals as they take on the additional responsibility of processing stress hormones (Cortisol, Epinephrine, and Norepinephrine), along with precursors like DHEA and Androgenic Steroids to generate a modest supply of estrogen.
This heightened workload for the adrenal glands, akin to “burning the candle at both ends,” can lead to their gradual depletion over time. This strain induces a stress response, resulting in a significant spike in cortisol levels. Intriguingly, elevated cortisol levels have been found to impact the frequency and intensity of hot flushes, adding another layer to the complex interplay of hormonal changes during menopause.
Given the challenges outlined, how can we navigate through this inevitable stage of life without feeling like we’re crashing and burning? The good news is that numerous holistic measures can be incorporated into a woman’s daily routine to alleviate symptoms associated with menopause.
Try these tips and tricks to increase your oestrogen and reduce your hot flushes:
1. Phyto-oestrogens
Phyto-oestrogens are a compound found in plants that when ingested, attach to oestrogen receptors in the body and mimic the role of a good quality oestrogen in the body. Phyto-oestrogens come in the form of Lignans (as found in Flax Seeds/Linseed), Sesame seeds, Legumes and Wholegrains…etc.), Coumestans (lima beans, alfalfa, split peas and pinto beans…etc.) and Isoflavones (Soy products, legumes and Red Clover). The key to success with your Phyto-oestrogens is consistency. Whilst these compounds are a fantastic food source to replenish oestrogen and decrease abdominal weight gain, the sources are often low concentration so best consumed frequently in each meal of the day for best results.
2. Reduce High Trigger Foods
High caffeine food and drink intake (>400mg daily) in the form of soft drinks, coffee, Black Tea, Green Tea (multiple cups per day) have been shown to increase the frequency and longevity of hot flushes. Other common trigger foods include chili, warming herbs (ginger, cinnamon, turmeric), menthol (Peppermint tea is a big BIG one for many women surprisingly!), refined sugar and alcohol. Now whilst these food groups may vary among women, it is highly recommended to keep a food diary to record your experience with different food and drink groups along with any noticeable changes that may have coincided with hot flushes as they come on.
3. Love Thy Adrenal Glands!
As previously mentioned, our adrenal glands take a heavy hit during Menopause so maintaining a well-balanced diet with fresh fruit and vegetables and good quality, frequent protein intake is ideal for these walnut-sized glands to thrive. Herbal teas such as Gota Kola, Withania (Ashwaghanda), Licorice Root (not recommended for individuals with High Blood pressure) and Rehmannia are all nutrient rich herbs specific to nourishing one’s adrenal glands.
4. Calm Your Mind & Body
Supporting your nervous system throughout this phase of life is especially underrated and not talked about enough in the current medical system. Keeping cortisol levels at a healthy level is largely important through the engagement of the Parasympathetic Nervous System (PNS) in the body (our “cool, calm and collected” state) as opposed to engaging our Sympathetic Nervous System (SNS) response (Fight or Flight” mode -> increases stress response – > results in a BOOM of cortisol production).
Methods such as meditation, regular exercise, regular self-care practice and an organised, daily routine will be of great benefit to your Nervous System. Especially when joined to combine forces, for an optimal level of self-care to keep your stress at a more manageable level. Your life lesson here is to slow down and walk through life at a pace you can manage; try not to sweat the small stuff.
5. Get a Bone Mineral Density (BMD) Scan!
Deficient Oestrogen levels over a long period of time can seriously impact on one’s bone health. Specifically, the inner crystalline matrix that is responsible for the strength of our bones becomes weakened and porous without Oestrogen present to facilitate bone cell turnover. In fact, Menopausal women are put at a much greater risk of developing Osteoporosis throughout their later years of life. A BMD scan is a necessary diagnostic test to ascertain the risk of Osteoporosis and is advised for all Women of Menopausal age. Ask your doctor today!
Want some extra help to tame your Menopause? You can book our naturopath Prue for in-store consultation online to secure your spot today.
