{"id":276339,"date":"2023-06-22T13:00:19","date_gmt":"2023-06-22T05:00:19","guid":{"rendered":"https:\/\/thehoneycombers.com\/singapore\/?p=276339"},"modified":"2023-06-22T18:23:59","modified_gmt":"2023-06-22T10:23:59","slug":"menopause-meaning-symptoms","status":"publish","type":"post","link":"https:\/\/thehoneycombers.com\/singapore\/menopause-meaning-symptoms\/","title":{"rendered":"Let\u2019s give menopause its wellness moment: Don\u2019t let it put a pause on your life – here\u2019s how to thrive"},"content":{"rendered":"

Menopause is usually presented as a terrible life phase we all wish to avoid. While there are changes you can\u2019t control, you can exert influence over nutrition<\/a>, exercise<\/a>, lifestyle, and your mindset on what you want this phase of life to look like. All this can have a huge impact on your experience.<\/p>\n

At 43, I personally haven\u2019t gone through menopause (yet). But I\u2019ve already incorporated these tips below to help with my own journey. I\u2019ve also worked with countless women to help them through this transition. It\u2019s truly magical how diet and lifestyle changes can significantly improve symptoms related to menopause such as unwanted weight gain, mood changes, hot flashes, and sleep disruptions.<\/p>\n

However, such symptoms are frequently downplayed, disregarded, or not given the attention they deserve. For some, it can result in poor concentration, exhaustion, or bad memory, which leads to feeling low, depressed and experiencing lowered confidence. That may hamper your ability to do and feel your best – whether it\u2019s at home or at work.<\/p>\n

Despite this, conversations about menopause don’t come up often (or at all). In fact, a quick search on Google throws up results describing it as a \u201ccondition\u201d that needs \u201ctreatment\u201d.\u00a0 Sadly, the lack of accurate information hurts women, making this phase of life more challenging than it needs to be. So let\u2019s normalise the changes that come with this transition!<\/p>\n

Menopause 101<\/h3>\n
\"menopause
Photography: Juan Vargas via Pexels<\/figcaption><\/figure>\n

The menopause journey is commonly divided into three stages: perimenopause, menopause, and postmenopause.<\/p>\n

Perimenopause is the phase before menopause; the transition between the reproductive and non-reproductive phases. It can last for up to 10 years and start as early as age 35. The defining symptom of perimenopause is irregular menstrual cycles. This is when women usually start to deal with things like mood swings, sleep disruption, hot flashes, and body changes.<\/p>\n

Menopause is a natural biological process that marks the end of a person\u2019s reproductive years. It typically occurs between the ages of 45 and 55, although it can happen earlier or later for some. This is characterised by the end of menstrual periods, resulting from a decline in hormone production – specifically oestrogen and progesterone – by the ovaries. Once you have gone 12 consecutive months without a period, you’re considered postmenopausal.<\/p>\n

If you\u2019re already feeling the effects\u2026<\/h3>\n
\"menopause
Photography: RDNE Stock project via Pexels<\/figcaption><\/figure>\n

It\u2019s not too late to make tweaks to your lifestyle – from eating to exercise. First, maintain muscle mass by including protein in your diet. Our body\u2019s ability to retain and build muscle significantly declines as we enter our 40s, so ensure your diet is packed with protein.<\/p>\n

Next, choose strength training over cardio. This is crucial to keep good bone density and regulate blood sugar. Both osteoporosis and diabetes come at a higher risk post-menopause, so getting ahead of this will make a huge difference.<\/p>\n

Finally, balance your blood sugar level – swings will affect your hormones, weight and weight distribution, and mood. One of the best ways to do this? Start with a breakfast focused on protein and good fats so you\u2019ll have less sugar crashes and spikes throughout the day.<\/p>\n

4 natural ways to reduce menopause symptoms<\/h3>\n
\"menopause
Photography: Andrea Piacquadio via Pexels<\/figcaption><\/figure>\n

1. Don\u2019t ignore your stress signals<\/h4>\n

Once we enter perimenopause and menopause, our adrenals play an important role in hormone production. The adrenals are glands located on top of both kidneys – they produce hormones that help regulate metabolism, immune system, blood pressure and response to stress. If your adrenals are taxed and overworked, your transition into this phase of life will be harder.<\/p>\n

Some ways to manage physiological stress include getting sufficient sleep, avoiding blue light at night, focusing on deep breathing for a few minutes each day, gentle movement, eating meals without devices as a distraction, and focusing on an anti-inflammatory, whole foods diet.<\/p>\n

2. Ditch the over-processed snacks<\/h4>\n

Have you looked into what you\u2019re eating lately? Most processed foods are filled with inflammatory oils, preservatives, chemicals, and ingredients that your body has to work hard to process. They can wreak havoc on your gut, hormones and inflammation levels.<\/p>\n

Focus on protein to stay satiated longer, feed your muscles, aid in cell and tissue repair, and burn more calories through digestion. Eat plenty of vegetables and fruits, too. They\u2019re filled with fibre and hydration which feed your gut, promote regular bowel movements, and help with detoxification. Pay attention to what you drink – water is best! Avoid sugary drinks and juices, and limit alcohol and caffeine.<\/p>\n

Don\u2019t forget to eat slowly and mindfully, because our digestive enzyme production reduces as we age. If we eat too fast, our digestion slows even further, which means we aren\u2019t properly breaking down and absorbing nutrients from our food. Simply slowing down, chewing, and paying attention to our food can make a huge difference.<\/p>\n

\"menopause
Photography: Kristina Snowasp via Pexels<\/figcaption><\/figure>\n

3. Go for hormone-balancing superfoods<\/h4>\n

Did you know many women are actually magnesium deficient? This can be due to a diet that\u2019s low in magnesium-rich foods (like dark leafy greens) yet high in carbs and sugar, a genetic inability to absorb magnesium well, or high emotional and work stress (which depletes magnesium). Low levels can exacerbate perimenopause symptoms such as anxiety, muscle fatigue, and bad sleep.<\/p>\n

Cruciferous veggies like kale and cauliflower help with detoxification. They also prevent old hormones from being reabsorbed and recirculated in our system. Adding them to salads, or a roasted side dish, is easy to prepare. Plus, flaxseeds have a fatty acid profile which can reduce fluid retention and irritability, and help balance progesterone and oestrogen levels. Try incorporating them into granola recipes!<\/p>\n

4. Try adaptogenic herbs<\/h4>\n

These are herbs that help our bodies \u201cadapt\u201d to changes and stress, as well as restore balance. Some of my favourite adaptogens for perimenopause are ashwagandha, rhodiola rosea, and maca. They come in tablet, powder, and tincture forms, so you can easily add them to smoothies or drinks. (But remember: always consult with a trained professional or doctor before starting any supplement or herb!)<\/p>\n

Don\u2019t hit pause on your life: Be prepared<\/h3>\n

Menopause is 100% natural. While it doesn\u2019t have to be treated, just like every phase of our life – puberty, childbirth, postpartum – we can help our bodies transition and adapt to the changes. By getting ahead of it instead of being caught in the thick of it, you\u2019ll survive menopause\u2026 and thrive.<\/p>\n","protected":false},"excerpt":{"rendered":"

Menopause is usually presented as a terrible life phase we all wish to avoid. While there are changes you can\u2019t control, you can exert influence over nutrition, exercise, lifestyle, and your mindset on what you want this phase of life to look like. All this can have a huge impact on your experience. At 43, […]<\/p>\n","protected":false},"author":107600,"featured_media":276341,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false},"categories":[25084],"tags":[134155],"acf":[],"yoast_head":"\nDon\u2019t let menopause put a pause on your life: Here's how | Honeycombers<\/title>\n<meta name=\"description\" content=\"Let's normalise the conversation around menopause. 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