Women spend about a third of their lives in menopause, a natural phase that follows the end of ovarian hormone production

While some women navigate menopause with ease, others face significant challenges. 

Although genetics influence menopause, the lifestyle choices you make from your 20s to 40s can significantly impact your experience. 

Menopause doesn't happen suddenly 

The gradual transition, known as perimenopause, can start up to a decade before periods stop. 

Dr. Sally explains that this phase often overlaps with peak life responsibilities, including career pressures and caregiving for children and elderly parents. 

Symptoms like disturbed sleep, mood swings, hot flashes, memory lapses, low sex drive, fatigue, and changes in hair and skin can be mistaken for stress or anxiety. 

Recognising these symptoms is crucial since there is no definitive test for perimenopause. 

Empowering yourself with knowledge is an excellent starting point, she says, and understanding available options can help if you struggle with symptoms. 

There has been confusion and misinformation about Hormone Replacement Therapy (HRT) over the years. 

While HRT can significantly alleviate symptoms and offer health benefits, Dr. Sally explains that concerns about increased breast cancer risk may be overstated, especially with modern formulations. 

It is generally recommended to initiate HRT within 10 years of menopause onset to maximise benefits and minimise risks. 

For those who prefer not to use HRT, Dr. Sally says holistic treatments like acupuncture can effectively address hot flashes, sleep disturbances, and anxiety. 

Herbal treatments, such as evening primrose oil for sore breasts and black cohosh for hot flashes, may also be beneficial. 

It is recommended to choose professional-grade brands and consult with a healthcare provider before starting any new medication or supplement. 

Regardless of whether you choose HRT or complementary therapies, lifestyle changes can support hormonal transitions. 

Your dietary choices, the chemicals absorbed from cosmetics, and exposure to sensational news or social media can all impact your hormonal system.

Preparing for menopause

Preparing for menopause involves consuming nutrient-dense, antioxidant-rich foods, lean proteins, and healthy fats, such as fatty fish, extra virgin olive oil, avocado, and nuts, advises Dr. Sally.

She also advises that:

• Foods rich in antioxidants, including fruits, leafy greens, other colourful vegetables, berries, and dark chocolate (over 70% cocoa), support overall health. Gut health plays a crucial role in perimenopause by influencing hormone regulation, inflammation, and nutrient absorption. 
• Consuming prebiotic foods like onions and garlic, which nourish healthy bacteria, and aiming for daily bowel movements can help eliminate toxins. Many toxins, such as pesticides and plastics, are endocrine disruptors that interfere with hormonal balance and gut health. 
• Supporting your detoxification systems - gut, liver, and kidneys - through activities like sweating (via saunas, hot baths, or exercise), staying hydrated, and consuming whole, locally-produced foods is beneficial. Cruciferous vegetables, like broccoli, are particularly helpful. 
• Stabilising blood sugar levels is another important preparation strategy, as spikes and crashes can disrupt hormones. Limiting high-sugar foods and consuming protein or fat before high-carb foods can help maintain stable blood sugar levels. 
• Protein is essential for stabilising blood sugar and protecting muscles, cognition, bones, and skin health. While your individual needs vary, most people benefit from consuming 1-2 grams of protein per kilogram of body weight daily, ideally with each meal.
• Taking care of your adrenal glands is also crucial, as they become a significant source of estrogen and progesterone during menopause. 

Dr. Sally also says that long-term stress can impact hormone production from the adrenals, so reducing stress through sleep, nature walks, avoiding harsh diets, and practicing mindful breathing is beneficial. 

Paying attention to the hormonal fluctuations during your menstrual cycle can be an opportunity to practice greater self-care, set boundaries, and tune into your body and emotions. 

This practice can help you better manage these fluctuations, according to the Tru Health expert. 

Regular physical activity, including strength-building exercises like climbing stairs, doing squats, or dancing, is essential. 

These activities boost antioxidant production and help maintain strong bones and muscles, counteracting the loss that can occur during menopause. 

For support in protecting your long-term health through perimenopause and beyond, consider working with a functional medicine doctor, such as the team at Tru Health. 

They can assist with testing, including hormonal screening, gut stool testing, genetics, and DEXA scans. 

While menopause presents challenges, it also offers an opportunity for growth and greater contentment, and like with everything in life, knowledge is power.

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