Menopause 101: The Basics

Whether you are experiencing peri-menopause or just entered your menopause cycle, here are the basics of menopause, the symptoms to expect, and natural approaches you can use. Menopause can bring on symptoms and changes that you must navigate as you enter your journey, and we offer resources and tools to make the transition smoother for body, mind, and spirit.

Menopause warning aka peri-menopause

When the ovaries gradually make less estrogen, and physical symptoms begin appearing (usually about 4-8 years before menopause), it is known as peri-menopause. When the ovaries stop releasing eggs, it is over, and menopause has begun. The word peri-menopause means “around menopause” and is a “warning” for the natural transition that most women until there is an official end to their reproductive years. The average age for peri-menopause is between 45 and 55 years old.

What is menopause?

Menopause is a part of a woman’s life and the normal biological aging process. The official start of menopause is marked by no menstrual period for twelve months, and the average age for menopause is 51 years old in America. Menopause may result from the natural decline of reproductive hormones oophorectomy (removal of ovaries by surgery), chemotherapy, radiation therapy, or primary ovarian insufficiency.

Menopause and peri-menopause symptoms

• Hot flashes
• Night sweats
• Vaginal dryness
• Chills
• Sleeping issues
• Incontinence
• Insomnia
• Irregular periods
• Mood swings
• Weight gain
• Poor bone health
• Heart palpitations
• Slower metabolism
• Decreased muscle mass
• Thinning hair
• Dry skin

Hot Flashes

Hot flashes last one to five minutes and come on quite suddenly. During this time, the sense of warmth can feel like “fire.” Usually affecting the face and upper body, hot flashes can also be combined with sweats, chills, and confusion. Estrogen changes in the body cause hot flashes, and this fluctuation causes the body to have trouble regulating body temperature.

Interestingly, studies show that while American women often have hot flashes, many Japanese, Korean, and Southeast Asian women do not report hot flashes as a symptom. There is no Japanese word for hot flashes! This has been attributed to cultural dietary differences – by eating more plant-based foods, including soy and foods rich in calcium, magnesium, and vitamin E.

Vaginal Dryness

As a woman enters the peri-menopausal and menopausal stages of her life, her vagina may need extra TLC.  Vaginal dryness is a common symptom.  Vaginal dryness is caused by lower estrogen levels and may cause thinning and drier vaginal tissues. Itchiness, irritation, pain during sex can all occur; vaginal moisturizers without fragrance, unscented lubricants, and continued sexual activity help alleviate discomfort and irritation. While vaginal dryness is common for women experiencing menopause, it can happen at any stage in a woman’s life. Vaginal dryness can also be caused by hormone therapy, chemotherapy for cancer treatment, radiation therapy in the pelvic area, immune disorders, and surgical removal of ovaries or a hysterectomy.  In addition, certain medications (like cold and allergy medications), douching, laundry detergents, soaps, cigarette smoking, tampons, and condoms can cause vaginal dryness.

Natural approaches to menopause

Dealing with menopause can be a drag, but there are many ways to approach menopause, including adding certain foods to your diet, taking herbs and supplements that can help with symptoms, resources like books and apps to help with menopause. Self-care is also an essential tool for the transition into and during menopause.

Food and menopause

Certain foods are great for menopause symptoms, including overall wellness during menopause, foods that reduce night sweats and hot flashes, and foods that address osteoporosis. This issue arises in the menopause years. A diet rich in calcium, magnesium, vitamin D, omega-3 fatty acids, and plant estrogens is recommended for eating during menopause.

Foods that reduce menopause symptoms

• Yogurt
• Cheese
• Milk
• Salmon
• Mackerel
• Tuna
• Dark leafy greens
• Cauliflower
• Broccoli
• Grapes
• Blueberries
• Plums
• Black tea
• Chickpeas
• Soybeans
• Flax seeds
• Chia seeds

Foods that may reduce hot flashes and night sweats

• Soybeans contain genistein and daidzein compounds.
• Edamame and tofu contain phytoestrogens that mimic natural estrogen.
• A Mediterranean diet contains many vegetables, whole grains, and red wine.
• Garlic contains phytoestrogens like soy.
• Mushrooms, especially maitake and shiitake, contain selenium.
• Foods rich in vitamin C such as yellow bell peppers, strawberries, pineapple, and melon – help prevent chemical changes to estrogen.

Foods for bone health

As women age, their muscles and bones can become weak and brittle.  Also, bone disease osteoporosis can occur, creating porous bones or small spaces inside healthy bones.  The bone can lose strength and density when this happens.  While this can appear to people of any age, women over 50 are much more at risk.  Menopause also creates more risk – the end of menstrual periods and the low estrogen levels can cause osteoporosis.

Eating foods or taking with calcium and magnesium help support bone health after menopause.

Supplements and herbs for menopause

Black cohosh

This herb has been used traditionally for centuries to reduce hot flashes and shown in studies to be quite effective. Black cohosh can also be used for vaginal dryness as a cream, and this is one of the safest and most researched herbs for menopause.

Ashwagandha

Used for over 2500 years in Ayurveda medicine, ashwagandha can help support the immune and adrenal systems, combats stress, improves memory, and reduces anxiety and depression.  It also can help with sexual drive, another symptom for women in menopause.

Kudzu

Kudzu is an herb that may alleviate vaginal dryness and restore the health of vaginal tissue.

Holy tulsi

Also known as Tulsi, holy basil has been traditionally used for thousands of years.  It can help with anxiety, fatigue, thyroid conditions.

Red clover

Red clover contains isoflavones that help with the severity and number of hot flashes and night sweats – especially after eight weeks.

Maca root

Used for thousands of years, maca is an herb known to increase energy, stamina, sexual drive, and strength.  It can also help with menopause and peri-menopause symptoms, including hot flashes, anxiety, depression, and night sweats.

Astragalus root

Used for thousands of years in traditional Chinese medicine, astragalus is a potent adaptogen that supports immune function.  Immune response and process can fluctuate during menopause and peri-menopause because of hormone changes.

Dong Quai

Dong Quai has been used in traditional Chinese medicine for menopause, menstrual irregularity, and hot flashes.

Korean ginseng

Korean ginseng helps reduce fatigue, improves concentration, and increases vitality. It may also enhance sexual drive in women.

Lemon balm or Melissa officinalis

They have been used for over 2000 years. Lemon balm is for mood support, memory support, and insomnia.

Linseed or flaxseed

These seeds contain phytoestrogens, also known as lignans (plant-based female hormones). Linseed has been found to reduce vaginal dryness.

Shatavari or asparagus racemose

Shatavari is a traditional Ayurvedic herb used as a female tonic. Translated, it means “she who possesses a hundred husbands” and is used traditionally for libido.

Resources for menopause

Learning more about menopause and feeling the connection of other women also experiencing it can help alleviate its stress. Many of these resources have ways to connect with others in the menopause and peri-menopause groups and provide the tools you need – mind and body.

Books on menopause

• The Good Menopause Guide by Liz Earle – “The ultimate guide to looking and feeling your radiant best throughout the peri-menopause, menopause and beyond.”
• Mayo Clinic: The Menopause Solution: A Doctor’s Guide to Relieving Hot Flashes, Enjoying Better Sex, Etc. by Stephanie S. Faubion – “A doctor’s guide to relieving hot flashes, enjoying better sex, sleeping well, controlling your weight and being happy!”
• Cracking the Menopause: While Keeping Yourself Together by Mariella Frostrup and Alice Smellie – “Designed to equip you with the knowledge you need to manage your symptoms from peri-menopause onwards, this essential book separates the myths from the reality and offers expertise, hope, and advice.”
• Thyroid & Menopause Madness: Why It Feels Like You’re Falling Apart and What You Can Do About It by Dr. Joni Labbe – “Your thyroid is screaming, your adrenals are wrecked, you can’t remember where you put your keys, and the only thing in your closet that fits in your shoes.

There is an app for menopause

• Caria (formerly called Clio) helps you have healthier, easier menopause. Use Caria to track and manage your symptoms, get personalized health insights, and connect with other women on a similar journey.
• Health & Her Menopause App empowers you through your menopause journey by helping you build positive lifestyle habits that put you back in control.
• Perry smashes the menopause taboo and makes it easy to meet other women in the same stage of life.

Podcasts about menopause

• Menopodcast – Menopause For the 21^st Century: Two modern women chatting about The Change…This Is Not Your Mother’s Menopause!
• The Menopause Movement Podcast – Hosted by Dr. Michelle Gordon, this US podcast delves into the mindful side of menopause, touching on spirituality, holistic treatments, and retaining your identity after the change.

Self-care for menopause

Meditation

Ten minutes a day can make a real difference to alleviate the stress of significant life changes.

Exercise

Regular physical activity is vital for menopause for several reasons, including preventing weight gain, reducing cancer risk, and strengthening bones. Bonus: exercise also boosts your mood, reducing the risk of cognitive decline and depression.

Socialize

Reach out to friends and family.  Find a social group.  See a therapist. Take the time to surround yourself with a support network while you go through some less than desirable symptoms and changes in your life.

Hydrate

Water replenishes you after a hot flash and helps to regulate your body’s temperature.