Spotlight on Menopause

We have World Menopause Day this month, so it’s a great time to focus on this life stage. As a Nutritional Therapist who specialises in gut and hormone health, this is an area I work on a lot. So, can nutrition and lifestyle medicine really help you have a better menopause? In this blog, I’ll be giving you 5 things you can do to support your body right now.

Perimenopause is a significant journey in a woman’s life, bringing with it a variety of changes (and challenges) both physically and emotionally. These changes can feel overwhelming at times and, although social media is full of memes about how awful the transition to menopause is, the good news is that nutrition and lifestyle medicine can play a powerful role in helping you navigate this stage of life with greater ease.

This isn’t a conversation about whether you should take HRT. That is a conversation between you and your doctor. Regardless of whether you can, do, or even want to take replacement hormones, the answer to hormone harmony lies in the food you eat and how well you look after your body. 

In this blog, I’ll share five practical steps you can take right now to support your body during perimenopause. But before we start, there are some things to get straight.

What is perimenopause and am I in it?

You don’t have to wait for hot flushes, brain fog or night sweats to take over to be in perimenopause. ’Perimenopause’ is the transition to menopause (when you’ve not had a period for a year), and it can last five to ten years. That might not mean five to ten years of symptoms. Since the average age of menopause is 51, if you’re in your mid 40s, whether you’re experiencing severe symptoms or not, you will be in perimenopause. You do not have to wait for a doctor to ‘diagnose’ you with perimenopause to start making changes that will benefit you. 

What comes after menopause? 

Menopause is a single day - the day you are 12 months since your last period. 

After menopause, you are postmenopausal. Many women will find their symptoms ease off at this point, while others will experience ‘menopausal symptoms’ for a little longer. 

Is HRT the only way to manage menopause?

HRT involves replacing one or more of the hormones your body used to make in plentiful supply in your younger years. These are commonly oestrogen and progesterone together, sometimes only oestrogen, and sometimes you might be prescribed testosterone as well. 

While taking HRT is the only way you can actually replace lost hormones, many of the symptoms of menopause experienced at this time can be managed by changing your diet and tweaking your lifestyle.

What are the main changes I need to know about? Oestrogen, one of the main female hormones, provides you with protection from cardiovascular disease and osteoporosis, among other things. 

Lower oestrogen levels are also linked to insulin resistance and this, along with declining muscle mass as you age, has an impact on your body’s response to the food you eat. 

Declining oestrogen also impacts how your body handles stress. Essentially, you become less resilient to stress as you get older. What this means for you is that you will need to do things a little differently than you did before. 

But the message I want you to take from this is that, now knowing where you might be vulnerable, you are forearmed and can tweak what needs tweaking to minimise or improve any symptoms you might be having. 

Here are my 5 top tips:

1. Balance your blood sugars

Maintaining stable blood sugar levels is crucial during perimenopause. Fluctuating blood sugars can lead to energy crashes, mood swings, and increased cravings, all of which can make menopausal symptoms feel more intense.

• Eat regularly: aim for 3 balanced meals per day with a mix of protein, healthy fats, and fibre to slow the release of sugars into your bloodstream. Avoid snacks unless you are going for more than 5 hours without food.
• Limit refined sugars: reduce your intake of sugary snacks and drinks, which can cause spikes and drops in blood sugar levels.
• Include protein at every meal: meat, fish, eggs, tofu, legumes, nuts and seeds all count. Make sure you have plenty at each meal. And if you have to snack, include some protein.

2. Choose a Mediterranean diet

The Mediterranean diet is renowned for its health benefits for all kinds of ills and especially for women going through perimenopause. 

This diet emphasises whole foods that are rich in nutrients, antioxidants, and healthy fats, all of which can support hormonal balance and reduce inflammation (the latter also rises during this stage of your life).

Key components of the Mediterranean diet:

• Fruits and vegetables: these are backed with inflammation-quelling, disease-fighting antioxidants. Aim for a colourful variety to get a range of vitamins and minerals plus important phytonutrients. 
• Healthy fats: include sources like olive oil, nuts, seeds, and oily fish such as salmon, fresh tuna, mackerel and trout to support heart and brain health.
• Whole grains and legumes: provide fibre for digestive health and help regulate blood sugar levels.

3. Eat phytoestrogens

Phytoestrogens are plant-based compounds that can mimic the effects of oestrogen in the body, helping to balance hormone levels naturally during menopause. Including these in your diet may help reduce hot flushes and other menopausal symptoms.

Sources of phytoestrogens:

• Soy products: tofu, tempeh, and edamame are excellent sources.
• Flaxseeds: ground flaxseeds can be added to smoothies, salads, or yoghurt.
• Legumes: chickpeas, lentils, and beans are rich in phytoestrogens.

4. Prioritise stress relief

Your body in perimenopause is less resistant to stress so you will need to ensure you make stress relief important in your daily life rather than something you will add to your list of chores and get to it if you have time. 

Stress can exacerbate perimenopausal symptoms, so it’s important to find ways to counteract its effect. Chronic stress can lead to hormone imbalances, sleep disturbances, and weight gain. 

When I say stress, this does not have to mean the ‘big stuff’ like bereavement, divorce or a house move. The relentlessness of day-to-day worries is just as important.

Stress relief techniques:

• Mindfulness and guided meditation: incorporate deep breathing or mindfulness practices to calm the mind. These encourage slowing down your breathing while you do them which can have an impact on your heart rate variability (HRV). If you have wearable devices like a smart watch, or smart ring, or even use wellness apps that measure HRV, you will be able to see for yourself how the magic works by testing before and after meditation.
• Physical activity: regular exercise, like walking, yoga, or swimming, can reduce stress and improve mood. While running and high intensity training is good for your cardiovascular system, it does place additional stress on your system so this doesn’t count for the purposes of stress relief.
• Connect with others: social support is key; spend time with friends or join a community group. You might have heard the saying, it takes a village to raise a child. Consider, it takes a village to get through the transition to menopause, too.

5. Ensure you get quality sleep

Sleep disturbances are common during perimenopause, but getting adequate rest is essential for overall health. Poor sleep can worsen symptoms like mood swings, fatigue, and weight gain. It’s not just the amount of time you spend in bed that matters but the sleep you’re getting and the quality of your sleep. 

The most restorative sleep is deep sleep, and you stand the greatest chance of getting more of this when you go to bed before midnight, according to The Sleep Foundation. 

Tips for better sleep:

• Create a sleep routine: go to bed and wake up at the same time each day to regulate your body’s internal clock.
• Limit caffeine and alcohol: both can interfere with sleep quality, especially when consumed later in the day.
• Relax before bed: wind down with a relaxing activity like reading, stretching, or taking a warm bath. TV is not on this list as the blue light can impact how well you sleep.
• Limit scrolling on your phone before bed: this might seem a good way to wind down but the blue light from your phone may disrupt sleep hormones. Scrolling also provides a dopamine hit, and this keeps you scrolling longer. The reason this is important is that dopamine is a daytime hormone - the opposite of what you want when you’re trying to wind down.

As you navigate perimenopause, remember that your body has unique needs, and small changes can make a big difference. Nutrition and lifestyle medicine can help support your body through this transition and improve your overall wellbeing.

Just as a little reminder, I’m a nutrition practitioner dedicated to supporting women through perimenopause and beyond. If you’d like to discover how I can help you, I offer a free call where we can discuss your needs and explore the best ways I can support you on your journey.

We often hear about the toxins in the environment, but what are they and how do they really affect us? There’s one group that can be particularly nasty for women, especially if we already have some hormone imbalances such as PCOS, or we’re in menopause. Xenostrogens.

Xenoestrogens are environmental pollutants with chemical structures that can mimic oestrogen in the body. These chemicals can lead to detrimental effects to our bodies, therefore awareness of xenoestrogens and avoidance where possible are the key to good health. 

Research shows that pollution by xenoestrogens can affect:

• Reproduction in many different animal species
• Deterioration of human sperm count
• Reports of contaminated waterways and rivers affecting the sexual characteristics of fish and other creatures
• Environmental xenoestrogens such as organochlorine pesticides have been shown to promote the growth of uterine fibroids in vivo and vitro.  Studies have found high levels of organochlorine pesticides in fibroid tumours and blood samples of women suffering from uterine fibroids.

By mimicking the action of our own oestrogen, xenoestrogens can affect our bodies and alter our hormone activity. 

Currently, approximately 70,000 chemicals have been registered as having hormonal effects. These chemicals have been seen to increase the oestrogen load in the body over time and are sometimes more difficult for the liver to detoxify and clear from the body.  These chemicals can be found in our water, air, soil and food chain, as well as in many cosmetic and household products. 

The human body is being bombarded with these harmful chemicals every day which may over-burden the liver, weaken our immune systems and disrupt our delicate hormonal balance. 

So, where can we find them? And how can we avoid them?

Think about:

Agricultural chemicals 

Agricultural chemicals such as pesticides, fungicides and herbicides or hormones fed to cattle, pigs, poultry, and other livestock found in meat, dairy and eggs, are one of the biggest sources of xenoestrogens.

• Try and eat organic foods as much as you can afford, or check the Environmental Working Group’s Clean 15 and Dirty Dozen to see the worst perpetrators.
• Choose organic meat, eggs, and dairy products. Or better still, choose 100% grassfed meat and dairy products, and pastured pork and poultry.
• Avoid the common food preservative in processed foods - BHS: butylated hydroxyanisole.
• Avoid non-organic coffee and tea. They are highly sprayed with pesticides. 
• Look to use natural pest control in your home/garden, avoiding synthetic flea shampoos, flea collars, and flea pesticides for your pets and home.

Household Cleaners and products

Many household products contain xenoestrogens, but specifically look out for laundry detergents and fabric softeners, as they may leave residues on clothing, towels, and things that touch our skin.  

• Air fresheners and insect repellents are also major sources of xenoestrogens.
• Use old-fashioned household cleaners like baking soda, lemon juice, and vinegar whenever possible. 
• Avoid fabric softeners and dryer sheets entirely and use a simple laundry detergent with few chemicals. 
• Be aware of gases and vapours that comes from photocopiers and printers, carpets, fibreboards, or new carpets. 
• Do not inhale and try and protect your skin from: electrical oils, lubricants, adhesive paints, lacquers, solvents, oils, paints, fuel, industrial wastes, packing materials, harsh cleaning products, fertilizers. 
• Air your house well when you can and avoid the use of air fresheners, insecticide sprays, and other products that release chemicals into the air. 
• Try safer insect repellents such as citronella or cedar.

Cosmetics and Toiletries 

Xenoestrogens absorbed by the skin are thought to be ten times more potent than those eaten or drunk, as they travel directly to the tissues instead of passing through the liver. 

Therefore, be careful with your choices – look for natural plant-based products and check the ingredients carefully. Some things to avoid are: 

• Nail polish and sunscreen are more common sources of xenoestrogens, including phthalates, benzophenone-3, homosalate, 4-methyl-benzylidene camphor (4-MBC), octyl-methoxycinnamate and octyl-dimethyl-PABA. 
• Other products, including body lotions, toothpastes, soaps, gels, hairsprays, and more may contain xenoestrogens in the form of parabens, phenoxyethanol, phthalates, stearal konium chloride and other compounds. Try and choose organic or natural brands insteads.
• Phthalates are commonly found in baby lotions and powders. 
• Many perfumes, deodorizers, air fresheners have artificial scents and contain phthalates and are petrochemically based. Go for essential oils or natural, organic scents instead.

Plastics

Plastics, especially soft plastics, contain many compounds that are considered to be xenoestrogens. 

One type are phthalates, which are a kind of plasticizer which are often used to make plastics soft and flexible. These compounds can leach out over time or in response to heat or light. 

Unfortunately, phthalates are used in a range of products from food containers and packaging to children's toys and bottles. 

Bisphenol-A (BPA) is another offender that is used for food storage or to line tin cans for canned goods. 

Although this protects the consumer from a metallic taste in the foods, BPA is a known xenoestrogen that can leach into the food when exposed to hear or acid.

• Never heat food with plastic in the microwave, even if it claims to be microwaveable. Use glass or ceramics instead and cover with a paper towel. 
• Use cling wrap that does not contain DEHA and replace cling wrap on meats, cheese and other foods as soon as you get home from the store. Storing food in ceramic or glass containers may be another option. 
• Avoid Teflon and other non-stick cookware. Cast iron, ceramic or is an inexpensive, durable, and healthful alternative. 
• Buy drinks in glass bottles instead of plastic. 
• Don't drink hot liquid or eat hot food from Styrofoam cups or containers. 
• Use a stainless-steel water bottle for regularly drinking rather than plastic bottles. 
• Go for long-life products in glass jars rather than tins if you can.

Water 

Unfortunately, water treatment plants are not currently designed to remove hormonal pollutants, and agricultural and pharmaceutical runoff have created a curious epidemic among fish and frogs in many waterways in the developed world. 

• Don't switch to bottled water, which is unregulated and may be more polluted than tap water. Instead, install a reverse osmosis water system if you can. These can include under sink or whole house systems. 
• Look for tabletop water filters, such as the Berkey water filter, which can remove hormones from drinking water.
• Drink from a stainless steel or glass container or choose safer plastics if you need to drink from a plastic water bottle.

Have a look at the products you use, food you eat, water your drink, plus storage and containers, cleaners and cosmetics. 

Think about what you can afford to change, and maybe put in a plan to replace things gradually over time. Each small change you make will be a benefit to your health in the long term.

Did any of these surprise? What changes are you going to make?

Photo by Charles Deluvio on Unsplash

September is PCOS or Polycystic Ovary Syndrome Awareness Month. This is a condition which research shows affects over hundred million women worldwide, easily making it the most common hormone disorder of women in reproductive age and quite possibly the leading cause of infertility in women.

PCOS is a bit of a misnomer, as not everyone with the syndrome has polycystic ovaries, and not everyone with cysts on their ovaries has PCOS! Plus, the ‘cysts’ that women with PCOS have are not the same as cysts that may need to be removed. Rather they are where the ovarian follicles have not gone through the maturation process and have failed to reach ovulation stage leaving ‘cysts’ on the ovaries. 

The way to officially diagnose PCOS was finally updated last year, and a three-step process is now recommended:

• Step 1: if irregular or absent cycles are present alongside clinical signs of hyperandrogenism (high ‘male’ hormones) such as acne, hirsutism, male pattern hair loss, and all other potential causes* have been excluded, diagnosis of PCOS is given.
• Step 2: If no signs of clinical hyperandrogenism are present, a blood test for chemical hyperandrogenism (looking at testosterone on a blood test) is given and if this is above range, and all other potential causes* have been excluded, a diagnosis of PCOS is given.
• Step 3: if ONLY irregular cycles OR hyperandrogenism are present, an adult will be scanned for evidence of poly-cystic ovarian morphology (ie ‘cysts’ on their ovaries) OR a blood test for AMH will be given. If cysts are seen or AMH is out of range, and all other potential causes* have been excluded, a diagnosis of PCOS is given. In adolescents, scans and AMH levels are not accurate, therefore the adolescent will be considered at risk of PCOS and reassessed at a later date.

*eg Cushing’s syndrome, adrenal tumours, hypogonadotrophic hypogonadism, usually due to low body fat or intensive exercise, etc.

Alongside the ‘cystic’ ovaries and irregular/absent periods, there are several other symptoms which may denote PCOS:

• Hirsutism
• acne/oily skin
• weight gain & inability to lose weight
• overwhelming fatigue
• male-pattern baldness
• depression & anxiety
• low energy
• to name but a few!

These symptoms can be hugely debilitating and, in addition to these troubling symptoms, PCOS is associated with a long-term risk of diabetes and heart disease.

While the exact cause of PCOS is not fully understood, there are certain contributing factors:

• Family history of PCOS, diabetes or insulin resistance
• Hyperinsulinaemia or high levels of insulin
• Inflammation
• Adrenal androgens and stress
• Exposure to hormone-disrupting chemicals
• Post-pill surge of androgens
• A combination of all of the above

But don’t despair! The good news is that research shows that changes to nutrition and lifestyle may help with the severity of symptoms.

Decrease levels of refined carbohydrates like sugary treats, bread, pasta, cakes, biscuits, etc.

Insulin’s role is to allow cells of the body to take in blood sugar (glucose) to be used as fuel or stored as fat. However, if there are high levels of sugary foods and drinks or refined carbohydrates (hello bread!) in our diets, our bodies need to keep producing lots of insulin. 

Research shows that high levels of insulin in women with PCOS may cause the ovaries to overproduce testosterone, triggering our unwanted symptoms. Moving to a diet that is lower in these sorts of foods, but high in veggies, fibre and good quality protein can be helpful.

Include healthy fats and avoid unhealthy ones

Research shows that foods rich in omega-3 fatty acids, such as oily fish, like salmon, mackerel, and sardines, may be protective against increased PCOS symptoms due to the anti-inflammatory effect that they have on our bodies. 

Plus, by avoiding trans-fats, those fats that can be found in deep-fried foods such as chips or crisps, or in shop-bought foods which contain partially hydrogenated fats/oils or shortening, can help reduce the inflammatory effect they have on our bodies. Inflammation, when our immune system is constantly activated, may be a trigger for PCOS.

Increase vitamin D-rich foods

Research shows that many women who suffer with PCOS have low levels of vitamin D. Vitamin D is a hugely important nutrient for us and does many essential jobs, including helping us to balance blood sugar and reduce inflammation; and research shows that adequate vitamin D levels are important for the development of healthy eggs and fertility. 

Decreasing levels of stress – emotional, mental, physical

Stress hormones, such as cortisol, are hugely important as an essential part of our response to stress and/or fear and kickstart several body processes which aim to increase our chances of survival. 

While this is great in the short-term, if the stress continues and becomes chronic, then this is where it can have a knock-on effect to our hormones, exacerbating our symptoms of PCOS. Ensuring that our blood sugar is balanced and that we are not over-exercising (very common in ladies with PCOS) can help to manage our physical stressors. 

Plus, ensuring that we include quality self-care including yoga, meditation and time-off will help with mental stressors and to build stress resilience.

If PCOS symptoms are impacting your life, why not get in touch with me to discuss how a personalised nutrition plan might help? Book a free 30-minute health review today – just click here to book.

Your hormone balancing action plan

If you’re looking to balance your hormones, here are my five top tips:

Prioritise sleep

There are some actions you can take to make a good sleep much more likely. These include things like avoiding drinks containing caffeine after lunch, going to bed at the same time every day, keeping the temperature in your bedroom comfortable, keeping the bedroom completely dark so you’re not disturbed by light and making an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation and so on.

The biggest tip I can give you is to really ensure that you prioritise your sleep. Make a real effort to focus on all the things you can do to improve your sleep hygiene rather than ‘kind of’ doing it.

Move your body

Exercise can have a noticeable effect on hormones and mood. You might have heard how exercise releases endorphins and the feel-good hormones dopamine and serotonin.

Instead of moving in such a way that you place excessive stress on the body, consider how your body likes to move. Focus on things like brisk walks, yoga or pilates, and weight training ahead of more punishing regimes involving spin classes and long runs.

Improve your digestive health

There might seem quite a geographical distance between your digestive system and your brain but the two are actually very closely connected. In fact, the digestive system is often referred to as the ‘second brain’. 

If you have any problems with your digestive system, it will be worth working on these with a nutrition professional. Your nutritionist will be able to advise if any functional testing might be appropriate to look for food reactions (allergies or intolerances) or a broader test to see whether you might have bacterial imbalance or infection.

For the purposes of this blog, it might be helpful to ensure you regularly eat probiotic foods like natural yoghurt, kefir and kombucha (all are now widely available even in supermarkets) or even take a probiotic supplement.

Reduce stress

Taking action to reduce stress in your life is essential but many people are concerned the specific things they might do are too much of a luxury in their already-busy lives. 

Bottom line: you can’t simply keep going the way things are. 

Taking some time to empty the ‘stress bucket’ is critical for your wellbeing. Yoga and mindfulness/meditation are proven ways to reduce stress but consider taking time out just to do the things you love to do quietly, mindfully and on your own: sitting in the garden with a cuppa, reading, colouring, knitting, or trying out a new hobby.

Balance your blood sugar

Blood sugar levels have a profound effect on our hormones largely due to the effect they have on insulin, which has a knock-on effect to our sex hormones. Balancing blood sugar could be an entire blog in itself, so do check back on previous blogs I have written.

But, in essence, try to stick to three good meals per day, and avoid snacks unless absolutely necessary. Make sure to have good quality protein with every meal and/or snack, and make sure that half your plate is covered with veggies (the green and brightly-coloured kind – not potatoes!)

And don’t forget, I’m always here if you’d like to discuss hormone testing or look further into why your hormones might be acting up right now. Just book in a call here.

Healthy, happy hormones

When you think about mental health, you’re probably thinking about your brain and how that works. The picture is often much more complex. Hormones play a big part because these chemical messengers are the background to everything that happens in your body. How you feel, therefore, is not just psychological, it’s biological.

Did you know, there are a huge number of symptoms that are common to both depression and hormonal imbalance? These include low energy, dizziness, low mood, apathy, anxiety, irritability, anger, lack of enthusiasm, despair, headaches, poor concentration, feelings of hopelessness, lack of confidence, low libido, fuzzy brain, memory loss, and insomnia (although there are others).

Rebalancing your hormones naturally is not something that happens overnight, but it can be greatly improved with the help of nutritional and lifestyle change. This blog will allow you to pinpoint where you might need help or support.

Mood and your cycle

Two of the main hormones that affect your feelings of mental wellbeing and clarity are oestrogen and progesterone, and these change throughout your menstrual cycle. It’s an over-simplification – but perhaps a helpful one – to think about oestrogen largely bringing positive effects to your mood and progesterone contributing more negative effects. With such a pronounced hormonal connection on mental health, it’s small wonder that women are twice as likely to suffer from depression than men.

According to the National Institute of Mental Health, 64% of women who suffer from depression say their symptoms get worse during the pre-menstrual period. Hormones are also likely to contribute to antenatal or postnatal depression, which affect around 10-15% of new mothers. And anxiety and depression are also starting to be recognised as symptoms of the peri- menopause on top of hot flushes and night sweats.

How it works

At certain times in your cycle (in the run-up to ovulation), there will be lots of oestrogen in your system and women tend to feel brighter and better in their mood. You might even notice at this time you feel better at talking and articulating yourself. In the second half of your cycle, oestrogen dips and progesterone comes into play. For some women, this can lead to lowered mood or depression.

PMS or PMDD

You might already experience this as Pre-menstrual Syndrome (PMS), a very common condition linked to the changing levels of these hormones, that might include feelings of bloating, breast tenderness or headaches, or manageable emotional symptoms like irritability.

For a small number of women (about 2-8%), the effect of these hormones on their mental wellbeing is pronounced. This is called Pre-menstrual Dysphoric Disorder (PMDD); an extreme form of PMS and one that, if you think might apply to you, you will want to ask your doctor about.

Why does this happen?

One of the first things to know is that the production of dopamine and serotonin (the two main brain chemicals associated with the development of depression and psychosis) is heavily linked to levels of oestrogen.

Research seems to suggest that there isn’t a noticeable difference in levels of oestrogen between those who are affected by mental health symptoms around their period or during the menopause – it seems some women are just especially sensitive to hormonal change, or perhaps also that lifestyle problems like stress may also play a big part.

Other hormones

Testosterone: 

You might think of testosterone as the male hormone and, while men do produce much higher levels, every woman needs testosterone, too. Testosterone can increase sexual desire and libido, make bones and muscles strong, and have you feeling assertive and confident. The downside can be anger and aggression. If you suffer with PCOS, then you may be suffering from an excess of testosterone and other androgens, which comes with its own set of issues. Click here to find out more about this condition.

Thyroid:

Altered levels of thyroid hormones impact on mental wellbeing. If you just don’t feel like yourself, feel lethargic and low, it could be that your levels of active thyroid hormone are low. This can often run hand in hand with other types of hormonal imbalance, such as perimenopause or PCOS. 

Cortisol:

Cortisol is one of the main stress hormones and, when stress levels are high, literally any of the mood-related symptoms I have mentioned in any of the above might be present.

Oxytocin:

Oxytocin directly opposes cortisol. It’s the love hormone and, if you have children, you might recognise it as the hormone that floods women after childbirth to encourage bonding. It has a direct effect on appetite, insulin resistance, weight loss – and your mood.

Impact of hormones on your blood sugar levels

Declining oestrogen levels have a role to play in insulin sensitivity (that means how sensitive – or not – the cells in your body are to the fat storage hormone insulin). In fact, a lack of sensitivity to insulin (or even being resistant to the effects of insulin) is lurking behind many of the common hormonal symptoms, particularly in menopause or PCOS, like fatigue and weight gain as well as symptoms of low mood like brain fog, anxiety and depression.

“Hormones and mental health” is a complex picture in which your physiological health and mental wellbeing are inextricably intertwined. It’s best to work with a nutrition practitioner to unravel this for you. They will be able to piece together a hormone balancing food and lifestyle plan to suit your circumstances. Check out my Hormone Balancing Action Plan or why not book in a call here?

Is it the Menopause?

Officially menopause is when you’ve gone for 12 months without a period at all which signifies the end of female reproductive capabilities.  However, most symptoms occur in the 2-10 years leading up this – which is known as perimenopause.

Unfortunately, there's no specific blood test for perimenopause. And this is where a lot of confusion starts to arise. Many of my clients have odd symptoms which send them to the GP, only to realise a couple of years later that it was probably perimenopause…

I often use the DUTCH test, a dried urine test, which can be very useful in looking at a complete balance of sex and stress hormones during this turbulent time. While testing hormones during perimenopause and menopause is not often done in conventional medicine, understanding hormone levels and their metabolism (as well as assessing our stress levels) can help guide recommendations to support women during this stage in their life. Do get in touch with me if you’d like to discuss this further.

But what are the symptoms of perimenopause?  Because our hormones affect our whole bodies, not just our sexual characteristics, perimenopause can bring a whole heap of symptoms with it, such as:

• Increased allergies/intolerances
• Anxiety
• Bloating & other digestive problems
• Increased body odour
• Brain fog
• Chills
• Depression or low mood
• Fatigue
• Forgetfulness
• Gum problems
• Headaches
• Heart palpitations
• Hot flushes/flashes
• Irregular periods
• Increased irritability
• Itchy skin
• Joint aches & pains
• Low sex drive
• Osteoporosis
• Pain or bleeding during sex
• Panic attacks
• Pins & needles
• Night sweats
• Sleep disturbances/ insomnia
• Sore boobs
• Thinning/ dry hair
• Urinary incontinence
• More UTIs (like cystitis)
• Vaginal dryness
• Weight gain

(Please note: some of these symptoms may not be perimenopause – so if you’re worried, do check with your GP!).

When and how we suffer tends to be based on a combination of genes, our health, and our environment. If you can, it might be good to ask your mum when she had hers and how it affected her. But, overall, it’s one helluva time. No wonder it’s sometimes called second puberty.

Most of the symptoms we have are due to fluctuating oestrogen and intermittent progesterone, brought about by the natural retirement of our ovaries.

Why is oestrogen so important?

Well, we have receptors to oestrogen all over our bodies – they’re not just responsible for the reproductive cycle.  They are found in our brains, bones, guts – just about everywhere. 

Oestrogen helps us build muscle, regulates bone density, and promotes healthy skin. It helps maintain healthy brain function. It looks after our heart and cholesterol levels. And it even has a hand in our gut function. But probably most noticeably is abdominal weight gain or ‘menobelly’. This is where we start to gain weight around our middles that we possibly didn’t have before, and it’s now more difficult to get rid of too. 

So, how do you know if you’re in menopause?

As a rule of thumb, we can tell that it’s probably perimenopause if you’re having:

1. Irregular cycles with no other possible cause

or

2. If you’re still cycling but have any three of the following nine changes:

1. new-onset heavy and/or longer periods
2. shorter menstrual cycles ie 25 days or less
3. new sore, swollen or lumpy breasts
4. new waking during the night
5. increased menstrual pain
6. onset of night sweats, particularly in the lead up to your period
7. new or increased migraines
8. new or increased PMS
9. unexplained weight gain 

If you’re still not certain, check in with your GP or nurse, or book in a free call with me here at the clinic.