Menopause occurs as a woman ages and her body undergoes a natural biological transformation. While it’s a natural phase of life, many women may experience symptoms and chronic disease risks that cause them physical and emotional discomfort. However, many nutrition, wellness and lifestyle factors can help effectively manage or prevent these symptoms and diseases.
Our experts put together this comprehensive guide to help women understand and thrive throughout menopause.
What is Menopause?
Menopause is the biological process that marks the end of menstruation and fertility and typically takes place when a woman nears her late 40s and 50s.
When Does Menopause Start?
Although many factors, such as your genetics, lifestyle and personal medical history can influence the timing of menopause, most women enter menopause between the ages of 45-52 years. However, many women may experience irregular periods and hormonal changes (perimenopause) several years before that.
How Long Does Menopause Last?
The duration and severity of symptoms differ for individuals, but generally, menopause symptoms last about 5-7 years but can persist for 15 years or more. The most intense symptoms occur during the early stages of menopause.
Signs of Menopause
Women entering menopause typically do not have menstrual periods for 12 consecutive months. Vasomotor symptoms (VMS) such as hot flashes and night sweats are other key signs of menopause.
Menopause Symptoms
According to the National Library of Medicine, almost all women who enter into menopause will experience symptoms that vary in severity and include:
- Hot flashes
- Night sweats
- Vaginal dryness
- Changes in libido
- Mood swings
- Difficulty sleeping
- Weight gain
- Decline in cognitive functioning
These symptoms can have a significant impact on physical and emotional health as well as daily life.
Nutrition
Research from the National Library of Medicine states, “following a balanced diet reduces symptoms and preserves health.”
Aim for a high fiber, low glycemic index-rich diet with five daily portions of fruits and vegetables and low-fat protein sources. Every week, it's encouraged to have legumes and omega fatty acids from fish. Reducing simple sugars, alcohol and processed foods with high salt content are additional nutrition recommendations leading up to and during menopause.
Menopause Supplements
Due to the decrease in estrogen levels, chronic diseases become a higher risk for menopausal women. The good news is that specific vitamins, minerals and herbal supplements may also help reduce menopause symptoms and the prevalence of chronic diseases.
Supplements may help alleviate menopause symptoms and overall well-being during menopause. These supplements include:
- Black Cohosh
- Wild Yam
- Dong Quai
- Pollen extract
- Maca
- Evening primrose
Research suggests that menopausal women may find symptom relief and overall well-being by incorporating the following vitamins and minerals:
Calcium and Vitamin D
Did you know that menopause increases the likelihood of osteoporosis? However, nutrition can play a key role in helping to prevent this disease.
The National Library of Medicine suggests that “all menopausal women, not just those at risk of fracture, should be encouraged to adopt a bone-friendly lifestyle. This includes optimizing calcium and vitamin D.”
Vitamin C
Every woman, including those experiencing menopause, should incorporate vitamin C into their regimen. Due to its role in collagen formation, vitamin C is vital for bone formation.
Vitamin B
B vitamins are also important during menopause. They contribute fundamentally to carbohydrate metabolism and the proper functioning of the nervous system.
Some supplements may create health risks when combined with other medications, so always talk with your medical provider about herbal supplements. Consider also talking to your doctor about IV Drip Therapy, which can help you achieve your health and wellness goals by administering a customized blend of vitamins and nutrients.
Healthy Lifestyle Habits
Exercise and other healthy lifestyle habits can also play a crucial role in managing the physical and emotional symptoms of menopause.
Exercise
Regular physical exercise and body movement, such as yoga, may be beneficial to combat the psychological and fatigue-related symptoms associated with menopause.
Did you know that exercise can also positively impact bone health?
Sleep
The self-reported rate of sleep difficulties for menopausal women is between 40-56%, and "deviation from the recommended 7–8 hours of sleep in adults is associated with a higher risk of mortality and cardiovascular events" according to this 2018 study in the Journal of the American Heart Association.
Did you know that sleep is most affected by the quality and timing of dinner? It's recommended to avoid eating at least 2 hours before bed and to have a regular eating schedule throughout the day to regulate your circadian rhythm.
Cryotherapy
A recent study suggests that wellness therapies like Cryotherapy may also be beneficial for menopausal women. Undergoing 20 treatments of Whole Body Cryotherapy was shown to help reduce belly fat and may also help treat metabolic syndrome combined with other therapies.
This is important because, "abdominal obesity predominates in menopausal women and contributes to the development of metabolic syndrome," and "is associated with increased mortality related to cardiovascular disease, diabetes and fatty liver disease," according to the Journal of Clinical Medicine.
At Restore, we offer Cryotherapy at all 225+ studios nationwide. This therapy involves exposing the entire body to sub-zero temperatures for up to 3 minutes while a trained expert monitors you and operates the chamber. In addition to the possibility of reducing the symptoms of menopause, Cryotherapy may help relieve pain and swelling, promote athletic recovery and boost energy.
Proactive & Preventative Care
By understanding the physical and emotional changes that frequently accompany menopause, you can create your own wellness strategy personalized to your needs to help manage the symptoms and side effects---to better transition through this new period of life.
Ready to book your Cryotherapy appointment? Find your local studio.
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