Managing Menopause Symptoms – A Guide to Navigate this Life Stage

Menopause is a natural stage in a woman’s life marking the end of her reproductive period. Challenges of menopause include fluctuating hormones, weight loss, hot flashes, and mood swings.

Lifestyle changes can help prepare for menopause and manage its symptoms.

Exercise Routine

Regular physical activity is an essential component of preparing for menopause and improving overall well-being. Exercise has been shown to provide numerous benefits during this transitional phase in a woman’s life.

• Exercise releases endorphins, promoting happiness and well-being.
• Exercise helps manage weight gain and reduces the risk of chronic conditions.
• Physical activity alleviates symptoms like hot flashes and mood swings.
• Incorporating exercise enhances physical fitness and mental health.
• Activities like walking, jogging, or yoga can improve sleep quality, balance the autonomic nervous system, and reduce cortisol levels.

“We have the potential to have things go very, very wrong with how we consider menopause, because what we’re seeing is an incredible emergence of a for-profit industry associated with menopause,” @DrSarahLWhite https://t.co/Xc9QVCEmIb

— Prof Samantha Thomas (@Doc_Samantha) March 5, 2024

Managing Stress

Menopause signifies the end of a woman’s reproductive years. It brings relief from menstrual cycles and pregnancy concerns but also introduces challenges due to hormonal changes.

Proper stress management techniques and healthy lifestyle choices are essential for navigating menopause smoothly.

Challenges of Menopause:

Fluctuating hormones lead to symptoms like hot flashes and mood swings. Physical and emotional well-being can be significantly affected during this phase.

Effective Stress Management:

Incorporate relaxation techniques into daily routines, such as deep breathing exercises, meditation, and yoga. Positive movement helps manage weight changes and releases mood-improving endorphins.

Healthy Lifestyle Choices:

Limit caffeine and alcohol intake as they can worsen symptoms like hot flashes and sleep disturbances.

Improving Sleep Habits

Seeking Emotional Support:

Building a strong support network is crucial when going through menopause. Connecting with friends, family members, or support groups who understand what you’re experiencing can provide much-needed emotional support.

Sharing your feelings and concerns with others who have gone or are going through menopause can help validate your experiences and guide you in coping with the changes.

Seeking professional help is another important step in managing emotional changes during menopause. A healthcare provider specializing in menopause can offer valuable advice and treatment options tailored to your specific needs.

Therapy sessions with a licensed therapist trained in dealing with menopausal issues can provide tools and coping mechanisms to navigate the emotional ups and downs associated with this phase of life.

Overall, seeking both social connections and professional assistance ensures that you have the necessary resources available to manage emotional changes during menopause effectively.

Adjusting Your Diet

Adjusting your diet can be a key element in alleviating menopausal symptoms. During this phase, hormone levels fluctuate, leading to various physical and emotional changes.

Eating certain foods can help balance hormones and reduce the severity of symptoms such as hot flashes and mood swings.

When considering the dietary needs of postmenopausal women, it’s essential to focus on foods that support overall health and address potential concerns related to this life stage.

While there isn’t a one-size-fits-all approach, several food groups are widely recognized for their beneficial effects on postmenopausal health based on scientific evidence:

• Copper-Rich Foods: Optimizing copper levels should allow for the regulation of iron, which accumulates once menstruation stops. Load up on shellfish and grass-fed liver.

• Healthy Fats: Incorporating sources of healthy fats, such as fatty fish, grass-fed ghee, and butter, can support heart health and cognitive function. Omega-3 fatty acids found in fatty fish are particularly beneficial for reducing inflammation and supporting brain health.
• Protein-Rich Foods: Protein is essential for maintaining muscle mass, bone health, and overall strength. Include sources of protein such as fatty grass-fed red meat
• Calcium-Rich Foods: Postmenopausal women are at an increased risk of osteoporosis, making calcium-rich foods crucial for maintaining bone health. Ideal sources include raw dairy products like milk, yogurt, and cheese.
• Vitamin D Sources: Vitamin D is essential for calcium absorption and bone health. Postmenopausal women often have lower vitamin D levels, so incorporating sources like cod liver or cod liver oil, pasture-raised eggs, and spending time in the sun can help maintain adequate levels.
• Flaxseeds: Flaxseeds are rich in lignans, a type of phytoestrogen that may help alleviate menopausal symptoms such as hot flashes.

It’s important to note that individual dietary needs may vary, and consulting with a healthcare provider or registered dietitian can help tailor dietary recommendations to specific health concerns and preferences.

Focusing on overall whole food animal-based, low-carbohydrate dietary patterns rather than specific foods alone is key to promoting optimal health and well-being in postmenopausal women.

Considering Alternative Therapies

While hormonal replacement therapy (HRT) is commonly used, some women prefer natural approaches. Incorporating alternative therapies into one’s routine can complement the lifestyle changes that are recommended for preparing for menopause.

While it’s essential to consult with healthcare professionals before making any significant changes or incorporating new treatments into one’s regimen, exploring natural remedies and alternative therapies offers a holistic approach towards managing menopause symptoms effectively.

Additional Copper

Menopausal women can reap significant benefits from copper supplementation above anything else, particularly concerning bone health and overall well-being.

Several scientific studies underscore the pivotal role of copper in mitigating bone loss and preventing complications associated with menopause.

Copper holds a pivotal role in human iron metabolism and regulation, exerting its influence through several vital mechanisms:

1. Facilitating Iron Uptake: Copper’s presence is crucial for the efficient absorption of dietary iron within the intestines. It contributes to the synthesis of ceruloplasmin, a key protein involved in iron transport. Ceruloplasmin aids in converting ferrous iron (Fe2+) to ferric iron (Fe3+), a necessary step for its binding to transferrin, the primary carrier protein responsible for transporting iron throughout the bloodstream.
2. Ensuring Iron Transportation: The functionality of transferrin, the primary vehicle for iron transport in the blood, relies significantly on copper. Copper plays a pivotal role in the synthesis and maintenance of transferrin, ensuring the proper ferrying of iron to where it’s needed within the body.
3. Supporting Heme Production: Copper’s involvement in heme synthesis is paramount. Heme, an iron-containing compound, constitutes a fundamental component of hemoglobin, the protein responsible for oxygen transportation in red blood cells. Copper’s participation in heme synthesis ensures the adequate production of hemoglobin, preventing anemia and sustaining proper oxygen delivery throughout the body.
4. Regulating Iron Storage: Copper also contributes to the regulation of iron storage within the body. It facilitates the synthesis of ferritin, a protein responsible for storing excess iron in tissues. By aiding in the maintenance of optimal ferritin levels, copper helps uphold iron homeostasis, preventing both iron deficiency and excess accumulation-related disorders.

In essence, copper’s multifaceted involvement in iron metabolism and regulation underscores its indispensable nature in maintaining overall human health.

Any disruption in copper levels can potentially lead to dysfunctions in these vital processes, highlighting the intricate interplay between these two essential minerals.

Research by Yun et al. (2021) elucidates the association between metabolic syndrome and iron status in pre-and postmenopausal women.

Copper’s involvement in iron metabolism suggests its potential relevance in mitigating metabolic disturbances commonly observed during menopause.

Moreover, D’Amelio et al. (2008) emphasize the interplay between iron metabolism, oxidative damage, and postmenopausal bone loss.

Copper, known for its antioxidant properties, may mitigate oxidative stress-induced bone resorption, thus contributing to the preservation of bone density in menopausal women.

Magnesium

Most individuals would benefit from optimal magnesium levels no matter their situation. Post-menopausal women in particular could see tremendous benefit from an increased intake of magnesium. High-quality magnesium supplements are easily available and safe.

“The dietary intake of magnesium supplement may be useful in reducing
the adverse effect of osteoporosis“

Sharma, Ramprakash & Sharma, Pernika & Kumar, P. & Gupta, Gaurav. (2016). Role of magnesium in post-menopausal women with osteoporosis and osteopenia. 9. 183-184 https://www.researchgate.net/

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Further Interventions

What is it?	What does it do?	How does it work?
Fenugreek (Trigonella foenum-graecum) is an herb commonly used in traditional medicine.	Reduces hot flashes and night sweats. May improve mood and overall well-being.	Contains phytoestrogens that help balance hormonal fluctuations during menopause.
Vitamin E Complex is an antioxidant found in anatto, wheat germ oil and red palm oil	Reduces hot flashes and night sweats. Supports skin health.	Antioxidant properties may protect against oxidative stress during menopause.
Chasteberry, also known as Vitex agnus-castus, has been used historically to alleviate women’s health issues.	May improve mood and reduce hot flashes during menopause.	Contains phytoestrogens that mimic estrogen, helping regulate hormonal changes.
American Ginseng (Panax quinquefolius) is an adaptogenic herb	Supports cognitive function and energy levels. May reduce hot flashes and improve overall well-being.	Contains ginsenosides that may help balance hormones and enhance blood flow.
Maca (Lepidium meyenii) is a root vegetable native to the Andes	Supports energy levels and libido. Reduces menopausal symptoms such as hot flashes and mood swings.	Contains adaptogens that help the body adapt to stress and hormonal changes.
Black Cohosh is a flowering plant native to North America	Reduces hot flashes and night sweats. May improve mood and sleep quality.	Contains phytoestrogens that may bind to estrogen receptors, providing relief from hormonal imbalances.
Red clover  is a herbaceous species of flowering plant that contains isoflavones	Supports cardiovascular health. Eases hot flashes and improves bone density.	Isoflavones interact with estrogen receptors, providing mild estrogenic effects.

Remember to consult with a healthcare professional before starting any natural remedies, especially if you have underlying health conditions or are taking medications. These natural approaches can complement conventional treatments and improve your overall well-being during menopause.

Frequently Asked Questions

What is the purpose of a menopause supplement?

While some women can go from perimenopause to menopause easily, some are lucky. Menopause supplements consist mainly of vitamins, mineral or botanical ingredients designed to help reduce symptoms resulting from menopause. Often women use menopausal supplements to relieve these menopausal symptoms without taking any risk of hormone replacement.” She added that some supplements help people with weight loss.

What medication is used to lose weight during menopause?

Semaglutide can reduce and maintain a woman’s weight during the middle of menopause by helping to prevent the onset / prolongation.

What hormones help with menopause weight gain?

Several research studies suggest estrogen agonists are helpful in lowering resting metabolic rates. These things can decrease the weight gain. Using too much estrogen will increase fat storage and reduce weight gain.

Research

Kim, B.-J., Ahn, S.H., Bae, S.J., Kim, E.H., Lee, S.-H., Kim, H.-K., Choe, J.W., Koh, J.-M. and Kim, G.S., 2012. Iron overload accelerates bone loss in healthy postmenopausal women and middle-aged men: A 3-year retrospective longitudinal study. Journal of Bone and Mineral Research, [online] 27(11), pp.2279–2290.
https://doi.org/10.1002/jbmr.1692 

Kim, C., Nan, B., Kong, S. and Harlow, S., 2012. Changes in Iron Measures over Menopause and Associations with Insulin Resistance. Journal of Women’s Health, [online] 21(8), pp.872–877.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411341/

Yun, S., Nguyen, H.D., Park, J.S., Oh, C. and Kim, M.-S., 2021. The association between the metabolic syndrome and iron status in pre- and postmenopausal women: Korean National Health and Nutrition Examination Survey (KNHANES) in 2012. British Journal of Nutrition, [online] 127(4), pp.630–640.
https://doi.org/10.1017/s0007114521001331

D’Amelio, P., Cristofaro, M.A., Tamone, C., Morra, E., Di Bella, S., Isaia, G., Grimaldi, A., Gennero, L., Gariboldi, A., Ponzetto, A., Pescarmona, G.P. and Isaia, G.C., 2008. Role of iron metabolism and oxidative damage in postmenopausal bone loss. Bone, [online] 43(6), pp.1010–1015.
https://doi.org/10.1089%2Fars.2009.2576 

Chen, B., Li, G., Shen, Y., Huang, X., & Xu, Y. (2015). Reducing iron accumulation: A potential approach for the prevention and treatment of postmenopausal osteoporosis (Review). Experimental and Therapeutic Medicine, 10, 7-11. 
https://doi.org/10.3892%2Fetm.2015.2484

Cheng, Q., Zhang, X., Jiang, J., Zhao, G., Wang, Y., Xu, Y., Xu, X. and Ma, H., 2017. Postmenopausal Iron Overload Exacerbated Bone Loss by Promoting the Degradation of Type I Collagen. BioMed Research International, [online] 2017, pp.1–9. https://doi.org/10.1155/2017/1345193.

Sharma, Ramprakash & Sharma, Pernika & Kumar, P. & Gupta, Gaurav. (2016). Role of magnesium in post-menopausal women with osteoporosis and osteopenia. 9. 183-184

Park, H., Parker, G.L., Boardman, C.H. et al. A pilot phase II trial of magnesium supplements to reduce menopausal hot flashes in breast cancer patients. Support Care Cancer 19, 859–863 (2011). https://doi.org/10.1007/s00520-011-1099-7

Baber, R. J., Templeman, C., Morton, T., Kelly, G. E., & West, L. (1999). Randomized placebo-controlled trial of an isoflavone supplement and menopausal symptoms in women. Climacteric, 2(2), 85-92.

Borrelli, F., Ernst, E. (2009). Black cohosh (Cimicifuga racemosa) for menopausal symptoms: A systematic review of its efficacy. Pharmacological Research, 62(5), 44-53.

Chen, M. N., Lin, C. C., Liu, C. F. (2007). Efficacy of phytoestrogens for menopausal symptoms: A meta-analysis and systematic review. Climacteric, 10(2), 120-136.

Duffy, C., Perez, K., Partridge, A., Aftosmes-Tobio, A., Berg, A., Holmberg, A., … & Waring, M. E. (2019). Vitamin D supplementation and symptoms of menopause: A randomized controlled trial. Menopause, 26(6), 670-676.

Geller, S. E., Shulman, L. P., van Breemen, R. B., Banuvar, S., Zhou, Y., Epstein, G., … & Hedayat, S. (2009). Safety and efficacy of black cohosh and red clover for the management of vasomotor symptoms: A randomized controlled trial. Menopause, 16(6), 1156-1166.

Hidalgo, L. A., Chedraui, P. A., Morocho, N., Ross, S., & San Miguel, G. (2005). The effect of red clover isoflavones on menopausal symptoms, lipids and vaginal cytology in menopausal women: A randomized, double-blind, placebo-controlled study. Gynecological Endocrinology, 21(5), 257-264.
https://doi.org/10.1080/09513590500361192

Hirata, J. D., Swiersz, L. M., Zell, B., Small, R., Ettinger, B., & Chen, G. (1997). Does dong quai have estrogenic effects in postmenopausal women? A double-blind, placebo-controlled trial. Fertility and Sterility, 68(6), 981-986.

Huntley, A. L., & Ernst, E. (2003). A systematic review of herbal medicinal products for the treatment of menopausal symptoms. Menopause, 10(5), 465-476.

Kupfersztain, C., Rotem, C., Fagot, R., Kaplan, B. (2003). The immediate effect of natural plant extract, Angelica sinensis and Matricaria chamomilla (Climex) for the treatment of hot flushes during menopause. A preliminary report. Clinical and Experimental Obstetrics & Gynecology, 30(4), 203-206.

Lethaby, A., Marjoribanks, J., Kronenberg, F., Roberts, H., Eden, J., & Brown, J. (2013). Phytoestrogens for menopausal vasomotor symptoms. Cochrane Database of Systematic Reviews, (12).

Nelson, H. D., Vesco, K. K., Haney, E., Fu, R., Nedrow, A., Miller, J., … & Humphrey, L. (2006). Nonhormonal therapies for menopausal hot flashes: Systematic review and meta-analysis. JAMA, 295(17), 2057-2071.

Newton, K. M., Reed, S. D., LaCroix, A. Z., Grothaus, L. C., Ehrlich, K., & Guiltinan, J. (2006). Treatment of vasomotor symptoms of menopause with black cohosh, multibotanicals, soy, hormone therapy, or placebo: A randomized trial. Annals of Internal Medicine, 145(12), 869-879.