When I first set out, about 8 months ago, to write this article on menopause, my first question was about the history of menopause symptoms in women from all over the world.
Do all women experience symptoms? If no, is it because of lifestyle? What about cultural beliefs, is it possible that may have an impact on how women experience menopause?
I'm currently working on part 3. At the moment, I'm not sure how many more parts will be added.
There is just so much to learn and understand on this subject of menopause, and how it effects women differently all over the world.
"Here in the West, society seldom values the wisdom gained from experience — especially when that experience has to do with a woman’s body.
The Japanese, like the Mayans, hold a great deal of respect for older people.
For them, experience is fundamental to learning, and becoming an elder in many cultures means moving into a place of honor.
This goes directly against Sigmund Freud’s male-dominant theory of human development, which unfortunately underpins the American theory of menopause.
Freud based the meaning of a woman’s life, or her power, on her ability or inability to bear children, so the post-menopausal woman’s life fundamentally has no purpose — she becomes invisible.
Yet so many women around the globe — whose lives have not played out against the backdrop of Freudian theory — see post menopause as the time when they feel the most centered and vitalized ever.
Unlike Freud and those of us who have inherited his cultural fall-out, it would seem strange for them to even question the post menopausal woman’s
purpose."
" Western patriarchal cultures treat older women as if they were less valuable members of society.
But this is not the case in other areas around the globe, and it’s encouraging to see American women now beginning to rediscover and acknowledge what many other cultures have understood for generations:
menopause can be a profoundly useful and spiritual time in our lives. Menopause can represent the transformation from the old self into the most powerful versions of ourselves
ever."
Menopause is said to have 3 stages:
perimenopause
menopause
post menopause
Perimenopause is a natural phase in a woman's life where her body transitions toward menopause.
This is a time of transformation; much like the changing of the seasons, where the body gradually shifts from the reproductive years to the next stage of life.
Perimenopause is the stage leading up to menopause. This stage can last for several years.
Perimenopause is said to typically begin mid to late 40's. However, some women begin to experience symptoms in their mid 30's.
It is important to note that during this transition from perimenopause to post menopause, because the estrogen levels slowly decrease overtime;
this occurrence is also connected to the hormones progesterone, cortisol, the pituitary gland and testosterone.
All of those are a contributing factor to many of the symptoms that are experienced by many.
During perimenopause, the fluctuating and declining levels of estrogen produced by the ovaries, contribute to hormone levels fluctuating - thus leading to various physical and emotional symptoms such as:
Irregular menstrual cycles - spotting between periods, heavier or lighter periods. Some cycles may last longer or even shorter.
Hot flashes that may cause one to experience a sudden feeling of heat within the upper body, sweating, flushing and red blotches on the face.
Hot flashes can also occur during sleep, causing some to experience night sweats.
As estrogen and progesterone levels fluctuate, this may cause the heart to beat faster or irregular.
Vaginal dryness caused by declining estrogen levels can result in thinner, drier vaginal tissues - which may lead to discomfort and pain during intercourse.
Collagen is the primary structural protein in the skin; providing support strength and elasticity. As estrogen drops, so does collagen production.
This may lead to changes in the skin, such as extreme dryness, a loss of elasticity, acne breakout.
Some may experience a hyperpigmentation - dark spots or an uneven skin tone may become more noticeable.
One's hair may become thinner, coarser, more frizzier.
Along with estrogen, other hormones such as testosterone and progesterone decrease, which may contribute to a slower metabolism, which can lead some to experience a fluctuation in their weight.
Estrogen plays a significant role in brain function, particularly in areas related to memory and cognitive processing.
As well as directly impacting the brain chemicals responsible for mood regulation such as serotonin.
This can create symptoms such as forgetfulness, difficulty concentrating, brain fog, mood swings, feeling irritable, experiencing anxiety, and for some, depression.
The menopause stage refers to the specific point in time when a woman has gone 12 months without a menstrual cycle.
It is said that the average age of menopause is 52. However, this can occur at age 40, or not until age 60.
During the perimenopause stage, the estrogen levels were fluctuating and beginning to decline;
whereas when one has reached menopause, estrogen levels are said to have dropped significantly and remain consistently low, as the ovaries no longer produce substantial amounts of this hormone.
Post menopause is the stage that begins at that same moment where one has not had a menstrual cycle for one year.
Once one has reached this post menopause stage, this is the stage that they will remain in for the rest of their time on Earth.
The levels of estrogen within the body remain low. This reduction of estrogen can lead to changes in the body, such as decreased bone density and changes in cholesterol levels.
For some, many of the symptoms experienced through the stages of perimenopause and menopause have lessened.
For those who are still experiencing those symptoms at a heightened level, there are natural avenues one can explore. We will talk about that a little further on in this article.
With estrogen levels now remaining at a low level, one should take into consideration the areas of bone health - bone density and osteoporosis.
With estrogen playing an important role in maintaining bone density, by inhibiting bone breakdown; bones can become weaker and more prone to fractures.
Lower estrogen levels may increase cholesterol levels, thus increasing the possibility of heart disease.
This article was not intended to instill fear, but rather, raise an awareness as to what the human body may be experiencing once this transition begins.
So now, let's talk about how we women have control over the choices we make, in regards to how we can assist our body, physically, mentally and emotionally through all three stages.
I will begin this segment of this article with my own experiences through all three stages. I am currently in the last stage, post menopause.
I can sum this up with very few words. My approach to assisting my body in not having to experience hardly any of these symptoms, was and is, through diet.
The foods we eat have an enormous impact on our bodies ability to maintain an inner balance through these stages of transition.
The foods we choose to eat can create chronic inflammation within the body. It is that chronic inflammation that throws the body out of balance, thus creating an internal environment to where the body doesn't stand a chance when it comes to going through these stages.
As estrogen levels decrease during menopause, the body loses its natural protection against inflammation, thus causing an increase in inflammatory markers.
Symptoms of chronic inflammation during menopause may include hot flashes, night sweats, mood swings, difficulty sleeping, muscle aches, and increased belly fat.
As estrogen levels fluctuate, inflammation can begin to rise, potentially causing symptoms like irregular periods, mood swings, and increased sensitivity to pain.
Once menstruation stops, the decline in estrogen is established, leading to a more pronounced increase in chronic inflammation throughout the body.
Continued elevated inflammation can contribute to long-term health concerns like osteoporosis, cardiovascular disease, and cognitive decline.
I challenge you to do extensive research on chronic inflammation within the body, in correlation with perimenopause, menopause and postmenopause.
And you will discover that the answer to your symptoms lies in the food you eat.
Here is a brief list of foods that contribute to chronic inflammation within the body.
Red meat
Processed meats
Processed foods
Refined carbohydrates
Fried foods
Foods high in salt
Foods with trans fats
Cured meats with nitrates
Processed sugar
Dairy products
Wheat
Alcohol
Artificial sweeteners
"Foods can cause chronic inflammation in several ways, including:
Processed foods can alter the bacteria in your gut, which can interact with your immune system and lead to chronic inflammation.
Saturated and trans fats:
These fats can linger in your body and release inflammatory proteins into your bloodstream.
High-sugar diets:
High-sugar diets can increase the production of bacterial pro-inflammatory factors.
Mono-sodium glutamate (MSG)
This flavor-enhancing food additive can trigger chronic inflammation and affect liver health.
Alcohol:
Excess alcohol intake can cause cell damage that disrupts your body's immune response.
Imbalance of omega-6s and omega-3s.
If you don't have enough omega-3s and too many omega-6s, you can create a pro-inflammatory response.
Deep-frying foods, especially when using the same oil over and over, can create inflammatory molecules."
I encourage you to do your research on anti-inflammatory diets. This lifestyle has been adopted by millions of women throughout the world, and in doing so they are experiencing either no symptoms or very few symptoms at a very low degree.
I would like to say that this is such an easy fix. However, I know how difficult it is to change and incorporate a new lifestyle like anti-inflammatory eating.
If your body is not struggling with chronic inflammation, this not only contributes to the lessening of symptoms associated with menopause;
but also contributes to your body's ability to maintain a healthy mental and emotional state as well. It's all tied in together.
Below is a list of foods that can help increase the estrogen levels in the body. These foods in particular contain phytoestrogens.
Phytoestrogens are plant compounds that have similar structures to estrogen, and can produce estrogen like effects within the body.
Flaxseed, chia seeds, sesame seeds
sunflower seeds, nuts, dark chocolate
Oats, barley, rye
Apples, grapes, pomegranate, dried fruits, berries, plums, pears
Lentils, quinoa, chickpeas
leafy greens, avocado, seaweed, broccoli, brussel sprouts, cabbage, cauliflower collard greens horseradish, kale, mustard plant, radish, turnip, watercress, bean sprouts, alfalfa, garlic, sweet potatoes
Salmon, eggs
Tea, coffee
If you have any questions or would like to share your experiences, reach out to me anytime through the contact form below.
~ Becky 🦋
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