The Menopause Transition: What is happening?
Menopause is a natural phase in every woman’s life, marking the end of her reproductive years. For many women understanding this transition can empower them to navigate it with confidence. Let’s explore what happens during the menopause transition, what menopause actually is, and how your hormones change after menopause.
What is Menopause?
Menopause officially occurs when you haven’t had a menstrual period for 12 consecutive months. The average age of menopause in Canada is around 51 years, but it can vary. Menopause is a natural biological process, not a disease, though the symptoms can impact your quality of life.
What is the Menopause Transition (Perimenopause)?
The menopause transition, known as perimenopause, typically begins in your 40s and can last anywhere from a few months to several years. During this time, your ovaries start to produce less estrogen and progesterone, the hormones that regulate your menstrual cycle. This hormonal decline leads to irregular cycles and a variety of symptoms, including:
Hot flashes and night sweats
Mood changes or irritability
Sleep disturbances
Irregular or heavy periods
Vaginal dryness
Decreased libido
Perimenopause is often the most challenging phase due to the unpredictable fluctuations in hormone levels.
What Happens to Your Hormones Post-Menopause?
After menopause, your ovaries stop releasing eggs and producing significant amounts of estrogen and progesterone. This hormonal shift leads to:
Low Estrogen Levels: Estrogen supports bones, skin, and cardiovascular health. Post-menopause, its decline increases the risk of osteoporosis and heart disease.
Decreased Progesterone: Progesterone’s calming effects are lost, which may contribute to mood swings or difficulty sleeping.
Testosterone Changes: Testosterone plays a role in muscle mass and libido in women. Its levels also decline but more gradually.
Many women notice long-term effects of these changes, such as:
Bone Loss: Reduced bone density increases the risk of fractures.
Skin Changes: Loss of collagen and elasticity can lead to wrinkles and dryness.
Metabolic Changes: Slower metabolism can result in weight gain.
Supporting Your Hormones Through Menopause
Living in Kelowna offers a unique opportunity to embrace a healthy lifestyle that supports your hormones during and after menopause. Here are some evidence-based strategies:
Diet and Nutrition
Focus on calcium- and vitamin D-rich foods like salmon, kale, and fortified almond milk.
Incorporate phytoestrogens (natural compounds that mimic estrogen) found in flaxseeds, soy, and chickpeas.
Exercise
Regular weight-bearing exercises like hiking Knox Mountain or walking in Mission Creek Greenway with a weighted vest can improve bone strength and reduce stress.
Incorporate strength training to preserve muscle mass.
Supplements and Medications
Menopause hormone therapy (MHT) may be an option to alleviate severe symptoms, especially in the early post-menopausal years.
Talk to a naturopathic doctor in Kelowna about herbal remedies, such as black cohosh or adaptogens, that can support hormone balance.
Stress Management
Practices like yoga or mindfulness meditation can help manage mood swings and anxiety.
Regular Health Check-Ups
Monitoring bone density and cardiovascular health with your healthcare provider is essential for post-menopausal health.
A Local Approach to Menopause Care in Kelowna, BC
Every woman’s menopause journey is unique. Here in Kelowna, where an active, outdoor lifestyle is part of daily life, it’s essential to find a personalized approach that supports your health and vitality. Working with a naturopathic doctor can help you navigate this transition with evidence-based strategies, whether you’re in perimenopause, menopause, or post-menopause.
Key Takeaways
Perimenopause is the transitional phase leading up to menopause, marked by fluctuating hormone levels and irregular periods. It can begin 7-10 years before menopause.
Menopause is confirmed after 12 months without a period, signaling the end of ovarian hormone production.
Post-menopause, low levels of estrogen, progesterone, and testosterone can affect bone health, metabolism, and overall well-being.
If you’re navigating menopause and want tailored support, book an appointment with a Kelowna naturopathic doctor, Dr. Brittany Jeffries to develop a plan that suits your needs and lifestyle.
For more tips and guidance on hormone health, follow our blog or connect with us on social media!
