In this article, we focus on the menopause transition phase leading into menopause. We write about what we women can prepare for, think about, and how we can support ourselves.
The menopause transition can extend over a period of 5-10 years. The period can be divided into three phases: pre-menopause, perimenopause, and menopause, which occurs one year after the last menstrual period.
Typically, women enter the menopause transition between ages 50-52. You can have blood tests (Estradiol and FSH) taken in consultation with a (private) gynecologist who will also examine the ovaries and uterus if you want to know for certain that you are in the menopause transition.In any case, it's good to visit a gynecologist you trust when the menopause transition is underway. Usually, you know this without tests because menstruation has changed so dramatically - it has typically been irregular in both flow and timing.
During the menopause transition, estrogen levels drop. About five years after the last menstrual period, the body's estrogen production has decreased to a steady and very low level. The signaling substances serotonin, noradrenaline, dopamine, and GABA are also affected. Some women experience mild symptoms, some severe, some none at all, and everyone doesn't get the same symptoms.
Common symptoms:
Hot flashes – the body's own thermostat, the hypothalamus, becomes unstable when estrogen levels decrease.
Sudden sweating
Weight changes
Mood changes
Sleep disturbances
Dry mucous membranes
Urinary tract problems
Dry skin and dry hair
Decreased libido
Joint pain
Constipation
Heart palpitations
Fatigue
This is influenced by how you lived before the menopause transition begins. If you haven't had optimal conditions before to take care of yourself, it's always possible to start now! The body is amazing and can recover with the right help.
A person in a white shirt holds up a paper cutout of a uterus. To the left, the chemical formula for estrogen is visible.
Is the menopause transition only difficult?
Absolutely not. It sounds less pleasant when you read all these symptoms, but the menopause transition can be a joyful and insightful period in life if you get support and take care of yourself.
We are now older and the body is changing. This can feel difficult for many since society places great focus on age and appearance.
If we are simultaneously going through a divorce or another grief, we may question much. We see that our possible children have become adults and are living their own lives, and our parents are getting older.It is a period that shows life's transience that needs to be embraced and accepted. We often get more time for introspection and reflection. Who am I and what do I want in this "new" part of my life?
How can we support ourselves in this transitional phase?
We should first remind ourselves that this is not a static period, and we can influence it through good choices and by taking care of ourselves on all levels. There is much we can do!
1. Social support
We may need to talk with a therapist or similar to understand our feelings. Healthy relationships and social support are essential. It is an important key to feeling well.
Being close to a partner, friends, and family for warmth and belonging makes life easier. We women also need each other, to understand ourselves and reflect on our inner lives. We cannot share everything with a male partner - we can share much, but not everything - so during this period, sisterhood is especially important.
"The Wise Woman"
This is when we have the chance to claim "the wise woman"* within us. She who is mature, emotionally balanced, and can stand in feminine leadership.
She who can distinguish bullshit from truth.
*The wise woman archetype exists in many cultures and religions. She is often seen as a powerful and wise figure who can help and guide others. If we look up the word wisdom, it means "someone who has experience, knowledge, and good judgment."
Inspiring text on an image of a full moon and clouds. The text reads: "To the woman I was, I love you. To the woman I am, I am proud of you. To the woman I will become, I am excited for you."
2. Reduce & manage stress
Stress increases and worsens any symptoms. If you've had chronic stress before entering the menopause transition, symptoms can worsen as hormone production is affected by stress.
Many during the menopause transition experience that they can no longer handle stress at all. Instead of seeing this as something negative – "that you should be stress-resistant" – we should see it as something beautiful, that we are beginning to put our foot down for ourselves, say no, take it easier, make good choices.
Things that are helpful for counteracting stress are walks in nature, sunshine, yoga, dance, relaxation exercises, massage, meditation, listening to audiobooks, rest, calm music, closeness, bathing, etc.
Remember that good sleep is also very important.
3. Healthy diet
Diet is always important, but perhaps especially important as we get a bit older.
You can choose anti-inflammatory foods or Mediterranean diet as a foundation - the main thing is to focus on clean, real ingredients. Eat vegetables in all colors, fruits, berries, sprouts, good fiber, good protein such as fatty fish, shrimp, sardines, beans, lentils, quinoa, etc. Eat like the rainbow on your plate.
Consume good fats such as avocado and cold-pressed olive oil as well as Omega-3. Remember that fat and protein are especially important for women to support hormones.
Reduce or eliminate red meat, processed foods, white sugar, fried food, soda, all light products, bad fats like sunflower oil, and gluten. Be careful with coffee and alcohol - consume in moderation.
Choose organic whenever possible.
4. Exercise
Train in something you really enjoy. It supports not only physical health but also mental health, as dopamine and serotonin are released through exercise. After a workout, you feel uplifted and happy.
Many women with hot flashes, which is the most common menopause symptom, find that exercise significantly relieves their symptoms. Even harder cardio training has a good effect on sweating.
Exercise is also very important for preventing future osteoporosis.
5. Meditation / Mindfulness
We bring this up as a separate point because we think it's essential. To look inward, manage emotions, and learn to sort through experiences and impressions.
Meditation doesn't need to be a complicated technique that takes forever to master - it can be as simple as sitting outside on a stone and looking at a tree.
Meditation is not about "doing something" but about allowing.
It's about giving yourself time to understand yourself deeply, to relax and how you can be with that.In this way, we can gain understanding of human true nature and become better at communicating with others.
A person with their back to the camera sits on a tree trunk and looks out over a green valley.
6. Supplements & herbs
Supplements to consider that help
Probiotics. To support the microbiome in the body, gut health and digestion. Digestive health is the foundation of all health.
Omega-3 is important for healthy hormone function and to counteract inflammation in the body.
Magnesium helps us to settle down. Best taken in the evening.
Vitamin E is an antioxidant that counteracts inflammation.
Vitamin D for the immune system.
B vitamins are very important for many different functions in the body, including efficient estrogen metabolism in the liver.
Vitamin C supports the immune system and collagen formation.
Selenium – a potent antioxidant that contributes to both normal thyroid function and immune system support.
CoQ10 plays an important role in creating energy in the cellular powerhouses, the mitochondria, and supports the heart. CoQ10 decreases as we get older.
Additional supplements for periods
Holistic has a fine product called FemmePaus.
Calcium-D-Glucarate*
1-2 herbs or medicinal mushrooms
proteolytic enzymes
What does Calcium-D-Glucarate do?*
Calcium-D-Glucarate supports liver function and detoxification processes, which helps eliminate excess estrogen and toxins from the body.
It helps regulate estrogen metabolism by inhibiting the enzyme beta-glucuronidase, which potentially reduces the risk of hormone-related conditions.
Proteolytic enzymes
If you have body aches, proteolytic enzymes (such as protease, bromelain, papain, nattokinase) are well worth trying. The enzymes bromelain and papain have been shown to have anti-inflammatory properties. They can help reduce swelling and pain in conditions such as joint inflammation and arthritis.
Tips:
Take blood tests through services like Blodkollen or Werlabs to check your status on things like folate, B-12, vitamin D, zinc, magnesium, heart health, liver health, kidney health, etc. It's well worth taking a blood test every year to keep track of yourself.
You can read more about supplements for women.
Herbs
Red clover is an herb that has helped many, including with hot flashes, so it's worth trying.
Other popular herbs are ashwagandha, lemon balm, and chasteberry.
Maca can also give great results, as well as reishi or tulsi.
This mushroom provides enormous amounts of antioxidants.
When it comes to herbs, you need to experiment and see which one supports you best - it's quite individual.
You can explore information about herbs to learn more.
7. Hormone treatment
Do I need hormone treatment? Maybe - it's a choice every woman should consider. If you have troublesome menopause symptoms, it can provide support.
It may be the only way to manage certain symptoms for a period, if you have already changed your dietary choices and lifestyle, and that's not enough.
Many may feel depressed, think they are suffering from depression, and seek care for it, but remember that it could be hormonal imbalances, and as a woman in menopause, you should try hormone treatment before saying yes to potential psychiatric medication.For hormone treatment, we recommend choosing bioidentical therapy once menstruation has stopped. You then receive transdermal treatment via estrogen patches or estrogen spray along with oral progesterone. Hormone treatment is typically taken for 5 years.
This should be done in consultation with a gynecologist/doctor where you go for check-ups to refill prescriptions and for regular endometrial monitoring. There are now excellent private clinics that work with a holistic approach.
If you have questions, don't hesitate to reach out or share what has worked best for you.
