What the Change!?!? Part 3
In the first two parts of this three part blog series we discussed the why and what of hormone changes that occur as the body transitions from menstrual cycle hormones, through perimenopause shifts, eventually landing in post-menopause. In this final chapter, we discuss some practical tips for supporting and nourishing your body during this transitional phase.
To review the pervious posts, click here for What the Change part 1, and here for What the Change part 2.
The human body truly is incredible with its ability to have all body systems functioning together as they transition through changes. One system change will have a ripple effect onto the other systems. This can really be seen as the female body’s sex hormones shift. Through the majority of a female's life, estrogen (specifically E 2 – estradiol) and progesterone work opposing each other to counter each other's effects. When these hormones shift into an imbalanced state, due to the body’s natural aging process, this is where an array of symptoms can occur.
The list of symptoms that can occur in the body range from body composition and vaginal changes to mood swings and brain fog. Each individual will have their own unique experience as they move through perimenopause to post-menopause. This unique experience is influenced by a combination of the body’s history, genetics, and socialization. The following supporting and nourishing suggestions are also just that; suggestions. Although they’re all based on research and scientific findings, they may not all work for you. Follow your uniqueness, and as always, do what feels best for you.
Symptom: Body temperature changes
Hot flashes are a common sign of hormonal change that can sometimes be accompanied by a feeling of panic. To help mitigate this symptom it can be helpful to stay hydrated, with cold water if necessary. Being mindful of heat exposure or foods that trigger a hot flash can also help with this common symptom. Hormone therapy has also been shown to alleviate this symptom when natural treatments are not supportive enough.
Symptom: Body changes – composition and insulin sensitivity
Our bodies are ever changing. Another common symptom of the peri-post menopause hormonal shift is the change that occurs in the physical body as muscle and fat ratios change. This body composition change is tied to the changes in insulin sensitivity. To help mitigate and manage this change it can be helpful to ensure the body is getting enough protein (animal, plant, or a combination of both sources) and stimulation to maintain muscle integrity as well as the neuromuscular connection. The focus on protein and maintaining muscle integrity has also been shown to help with insulin sensitivity, along with macro-balancing (eating carbs, fats, and proteins together), fiber focus, cinnamon, and stress management.
Symptom: Period changes
Changes in the flow and frequency of your period often occur as hormones shift. To help mitigate this common symptom adaptogens are frequently used. These botanicals help in various ways to mitigate stress in the body and balance hormones. Stress management, movement, and fiber are also common areas of focus for supporting this symptom. Please always check with your doctor or pharmacist before introducing adaptogens, many have contraindications.
Symptom: Incontinence and vaginal changes
This common symptom can really be a pain, literally! Hormonal changes influence uterine thickness/thinness and natural lubrication, which can cause physical pain. To help mitigate this symptom adaptogens have been shown to be successful, along with hormonal therapy, and yam creams/lubricants. When it comes to the symptom of incontinence many women begin reporting noticeable leaks at the onset of their menopause symptoms. This can happen for 2 reasons – age related collagen and muscle (sarcopenia) loss and the hormonal fluctuations and depletions that happen during menopause. Because the pelvis has a lot of estrogen receptors, when the amount of circulating estrogen in the body lessens the tissues in that vicinity become less resilient. Helping support pelvic health with stress management, better habits, fiber focused gut health, and targeted pelvic floor muscle exercises (like with Emsella treatments) have been proven to provide great success.
Symptom: Sleep disturbances and fatigue
Hormone changes not only influence our energy levels, but also influence our sleep quality. To help manage and support the body with the symptom of poor sleep, tart cherry juice has been shown to be most effective. Hormone therapy, adaptogens, and good sleep hygiene can also be effective. Once sleep quality improves, this can help with our daytime energy levels and fatigue. Fueling food choices, movement, and stress management also help with fatigue.
Symptom: Mental changes: fog, memory, headaches
You know that feeling when you walk into a room, and forget what your intention was entering? You are not alone! As our hormones shift, the brains’ function does as well. To help mitigate and manage this symptom, ensure that there is enough protein in meals and snacks throughout the day. Adaptogens, mood supporting medications, and stress management are also ways to help support the body as it finds its new normal.
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There are some commonly used tools to help nourish and support the body as it finds its new balance and normal in this peri-post menopause transition. Stress management, protein, fiber fuel focus, and adaptogens are common tools that can help mitigate a wide range of body symptoms. Although these are common, that does not mean that they will always feel right in your body. Honor your uniqueness and always do what feels best for you!
If you’re interested in more information, get on the What the Change webinar waitlist! It goes in depth into everything that you need to know about peri-menopause, supporting the body as it finds a new normal, and pelvic health.
References:
Dr Stacy Sims courses; Women are Not Small Men, Menopause Athletes
Dr Stacy Sims Books: Next Level, Roar
Kim Vopni @vaginacoach & https://kuellife.com/why-has-menopause-made-my-incontinence-worse/
