Let’s pause & talk menopause
Until very recently, perimenopause and menopause were feared and rarely discussed.
Strategies to manage the effects and live comfortably are just starting to be addressed now. Watching my mother go through extreme symptoms left me fearful of things to come.
Through education and engaging conversations we can change these experiences and perceptions.
Women are now living longer and finding ways to have happy thriving comfortable lives. In 1920 the average life expectancy was 54 years compared to 78 years today.
Women have many stresses as wage earners, child bearers, and partners, all while managing households. We are expected to do it all. There are expectations to look young and stay fit. How can we as women, with increased responsibilities and demands, embrace our lives and thrive.
This online poll shows women have reported over 100 symptoms related to perimenopause/menopause. Most women don’t know how to tell if they are in perimenopause unless their periods have changed.
Many experts in this field say perimenopause begins in your forties. It can start earlier or later and will often go undetected. Once women know they have entered perimenopause they need to be given solutions.
One of the key factors that seem to aggravate all symptoms is stress. How stress is managed is key.
Lets to start with the four pillars of health;
Exercise, Meditation, Sleep and Diet.
Exercise
Exercise is always a great choice, as it can help release pent up energy. It is also good for metabolism and muscle/bone density.
There are many options for exercise.
Walking is great if you are exhausted, find it hard to relax, or have pain in your body
Cardio/HIIT should be done less often. A good way to tell if your doing the right amount of cardio is if you feel energized after you finish. If not, it is too much.
Weights are an important component of pain management mobility. Having a trainer or coach to guide you vastly improves your results and diminishes the chances of injury.
Yin yoga and hatha yoga are great for reducing high stress levels. They use gentle movements while increasing mobility.
Pilates helps to keep us flexible and strong as we age.
Meditation
Meditation is great for giving yourself a few moments to just catch your breath. While sitting still and observing the mind for 5 minutes can be quite a challenge, it will strengthen our ability to focus and over time will get easier. No one expects you to stop thinking, the key is to be aware of whatever you are doing during those 5 minutes. 5 minutes of meditation daily will also help to create a routine.
Sleep
Make sleep a priority. A minimum of 8 hours of good quality sleep can be life changing. Create great sleep hygiene by refraining from using electronic devices before bed and find a dark quiet space to rest. If you are waking up often during the night, acupuncture is a great tool to help get back on track.
Diet
Often in our forties we are busy and struggle to keep our weight in check. Skipping meals and eating less then we need to doesn’t work. A lack of nutrients can contribute to an inability to manage stress, as well as reduce focus and energy levels. Eating regular meals that have fat and are nutrient dense will help to balance our hormones naturally. Drinking adequate amounts of water can alleviate headaches, fatigue and can also be anti-aging.
In addition to the four pillars, there are options such as;
Vitamins and supplements - Even if we are eating well, our bodies stop producing and absorbing adequate levels of Vitamins such as Vitamin D, C, Zinc, and Magnesium. Adding these to your daily regiment can help to regulate hormones. Supplements such as Black Cohosh and Chastetree berry are used to alleviate symptoms.
*make sure you find quality brands, and research the best choice for you
Acupuncture/Chinese Herbal Medicine - With over 2000 years of experience in treating menopause, this is a great choice to alleviate symptoms and prevent future issues. Book now!
Functional medicine doctors are expensive but great for extensive hormone testing. They often have many solutions including hormone replacement therapy. This can help to restore hormone balance in the body.
Hormone replacement therapy - Though definitely still considered risky, it is much safer then it was in the past. Balancing out the health risks with the benefits is important and can be a great solution.
Creating a network of support and communication will ease the strain of change. Finding a sense of balance is possible as we go this aging process. You can do it!
Camille Greenstein R.Ac,R.Tcmp is a Chinese medicine practitioner based in downtown Toronto. With years of experience working in health and wellness, she has a special focus working with women.
