Apr 04, 2025

Navigating Menopause: Empowering Women Through the Change

The Menstrual Cycle: A Brief Overview

The menstrual cycle. The menstrual cycle typically spans around 28 days, beginning with the first day of menstruation. During this cycle, hormonal changes occur to prepare the body for a potential pregnancy. The key hormones involved include estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). Estrogen and progesterone are responsible for regulating the reproductive system, while LH and FSH play a role in triggering ovulation and stimulating the ovaries to release eggs. If pregnancy does not occur, the cycle ends with menstruation.

For a more detailed look at the female menstrual cycle, check out my full blog post here: How to Eat and Exercise for Your Menstrual Cycle: A Complete Guide.

Perimenopause: The Transition Phase

Perimenopause is the transitional phase leading up to menopause. This phase can last anywhere from 7 to 10 years. During perimenopause, the ovaries becomes resistant to the surges of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) released from the pituitary glands, which normally trigger the ovaries to produce the female sex-hormones oestrogen. As a result, LH and FSH levels increase, but estrogen levels decrease, creating a hormonal imbalance.

Zone of Chaos

This imbalance creates what is often referred to as a “zone of chaos.” Symptoms vary widely, but women commonly experience:

Irregular or heavier menstrual cycles
Hot flashes and night sweats
Mood swings and irritability
Sleep disturbances
Decreased energy and fatigue
Increased inflammation (including conditions like frozen shoulder)
Digestive problems
Difficulty focusing and brain fog
Depression
Anxiety

While diagnosing perimenopause can be challenging, these symptoms are a key indicator of the hormonal changes occurring during this phase.

Menopause: The End of the Ovarian Function

Menopause is defined as the point in time when a woman has not had a menstrual period for 12 consecutive months. The average age of menopause is between 45 and 55 years old, with the most common age being 51. During menopause, the ovaries stop producing estrogen and progesterone, which leads to a significant reduction in the levels of these hormones. At this stage, estradiol (the most potent form of estrogen) can drop to less than 1% of its pre-menopausal level, while testosterone is reduced by approximately 50%.

This cessation of ovarian function marks the end of menstruation and the most profound phase of hormonal change in a woman’s life.

The Role of Estrogen in the Body

Estrogen is a critical hormone that plays a variety of important roles in the body. As estrogen levels decline during perimenopause and menopause, several areas of health can be affected:

Bone Health: Estrogen helps maintain bone density and reduces the risk of osteoporosis. As estrogen levels drop, bone density may decrease, making bones more vulnerable to fractures.
Cardiovascular Health: Estrogen protects the heart and blood vessels, including the coronary arteries. It reduces the risk of arteriosclerosis (hardening of the arteries) and helps regulate cholesterol levels, increasing HDL (good cholesterol) while lowering LDL (bad cholesterol).
Modulation of the Immune System: Estrogen is anti-inflammatory and supports immune function. Lower levels of estrogen contribute to systemic inflammation, which can increase the risk of autoimmune diseases and chronic inflammation.
Brain Health and Cognitive Function:Estrogen plays a key role in regulating neurotransmitters, such as serotonin, norepinephrine, and dopamine. It has a profound impact on mood, memory, focus, and cognitive function. A decline in estrogen during menopause can lead to brain fog, mood swings, and even memory issues.
Skin Health and Elasticity: Estrogen is important for collagen production, which helps maintain skin elasticity and hydration. When estrogen levels drop, skin may become drier and lose elasticity, leading to wrinkles and fine lines.
Vaginal Health: Estrogen helps maintain the health of vaginal tissues by supporting lubrication and elasticity. As estrogen decreases, women may experience vaginal dryness, discomfort, and a higher risk of infections.
Breast Health: Estrogen is involved in breast tissue development. As estrogen levels drop, changes in breast tissue composition may occur, potentially affecting breast health.
Cholesterol Regulation: Estrogen helps regulate cholesterol levels by increasing HDL (good cholesterol) and decreasing LDL (bad cholesterol). This contributes to a healthier lipid profile, which is vital for cardiovascular health.
Fat Distribution and Metabolism: Estrogen plays a role in how the body stores fat, particularly around the hips and thighs. As estrogen levels decrease, changes in body composition occur, with an increase in visceral fat, which can lead to weight gain and metabolic changes.
Oxidative Stress: Estrogen is involved in managing oxidative stress and free radicals. With decreasing estrogen levels, the body’s ability to fight free radicals diminishes, increasing the risk of cellular damage and aging.
Muscle Preservation: Estrogen helps preserve muscle mass. As estrogen levels drop, muscle loss can occur, which is why strength training becomes increasingly important to maintain muscle and overall health.

How to Stand Strong Through Menopause

While menopause brings significant changes, there are several ways to help manage symptoms and promote long-term health:

Diet: An anti-inflammatory diet is key to managing symptoms and promoting overall health during menopause. [Link to Anti-Inflammatory Diet Blog]

Exercise: Strength training is crucial during menopause. As women experience a loss of muscle mass (sarcopenia), increasing muscle mass through strength exercises can combat this decline. It’s essential to replace some cardio with strength training to preserve muscle and protect bone health. Weight-bearing exercises, like walking, jumping, and strength training, stimulate bone density and promote bone health.

Protein Intake: Increasing protein intake is important for preserving muscle mass. Aim for 120 grams of protein daily to support muscle repair and maintenance.

Sleep: Getting quality sleep is essential for hormonal balance, mental clarity, and overall well-being. Consider incorporating sleep-promoting practices like a bedtime routine, limiting caffeine, and reducing screen time before bed.

Stress Reduction: Managing stress through yoga, meditation, and other relaxation techniques can help balance hormones, reduce anxiety, and improve mood.

Supplements: Consider supplements like NAC (N-Acetylcysteine) for anti-inflammation, creatine for strength, collagen for skin health, vitamin D for immune function, ashwagandha, and magnesium for improving sleep, omega-3 for cell health. These can help reduce inflammation, support muscle mass, enhance skin health, improve sleep, and regulate stress.

Final Thoughts on Menopause Management

Menopause is a natural phase of life, but it brings significant hormonal changes that affect nearly every aspect of health. By understanding these changes and taking proactive steps through diet, exercise, and supplementation, women can navigate menopause with greater strength and resilience. By focusing on strength training, a balanced diet, quality sleep, and reducing stress, you can set yourself up for optimal health and well-being during this transformative phase.

Perimenopause and Menopause Adjustments

As hormone levels fluctuate, adjustments in training and nutrition become crucial.

Training:

Focus on strength training and HIIT to maintain muscle mass and prevent insulin resistance.
Weight-bearing exercises to support bone density.

Nutrition:

Increase protein intake (2.0 g/kg per day) to support muscle mass.
Prioritise healthy fats and anti-inflammatory foods (Read the anti-inflammatory article here) to manage hormonal changes.

Supplements: