Can you relate to this conversation ?

"I'm just feeling off balance lately. Some days I'm exhausted and others I'm awake all night."

"That sounds like me. I can't sleep, and my mood has been all over the place too.”

”I've been trying different things, but it's hard to know what will actually help me feel more like myself.”

“I can't believe how much my body is changing, and it feels like it's out of my control."

Do any of these resonate with you? Have you thought or said them? Have you heard them talked about?

If you have, you'll recognise that this is conversation between women in 40's and 50's, navigating perimenopause which describes the years before and after menopause (which is defined as 12 months after the last period). For simplicity, this is what I'm talking about from now on when I say menopause.

Understanding Menopause Natural Treatments

When discussing natural solutions for menopause, it's important to acknowledge hormone replacement therapy (HRT). This post is not about HRT, but that's not say that HRT may be the perfect solution for you.

There's a significant evidence base for the benefits go HRT in relieving menopause symptoms. While I'm not discussing HRT in this article, please consult your doctor if you're considering it.

It might just be the option that’s ideal for you. I’ve been told by many people that they feel HRT was a lifesaver.

However, some women choose not to take HRT, while others can't take it for medical reasons.

Natural solutions can be great for those in such situations or as an adjunct to HRT.

I hope that you will find something of use here whether or not you choose to use HRT.

Healthy Aging and Menopause

Most of my work focuses on healthy aging, teaching people to reprogram their cells to reset their biological age. Menopause and the signs of aging are closely intertwined.

Menopause typically happens around the mid-40s, coinciding with accelerated aging at a cellular level.

Any of the strategies and solutions in my online program, called Vibrant Age Revolution (which is about reprogramming cells and creating habits that turn back the clock), will be helpful to women navigating menopause.

However, there are some menopause-specific solutions which I'll share here.

Personal Experience with Menopause

Let me share a personal story. Just before I turned 48, a family tragedy turned my life upside down and I was struggling to keep my head above water a lot of the time. I realize now that some of the emotional rollercoaster I was experiencing was related to menopause.

When I was 50, my body started changing in ways I didn't recognize. It felt like I just had to look at food to gain weight!

The worst part for me, though, was vaginal dryness which can lead to infections and painful sex.

I didn't have a road map at the time, but I managed to navigate my way to a much better place where those issues are now memories not my current reality. And I only used natural solutions!

I hope what I share here might act as a roadmap for someone else to make their journey through this time a bit easier. It's a challenging time but it is a transition, not a life sentence.

Perception and Menopause

The mind is powerful. A study from Yale University found that people in their 50s who had a positive perception of aging added seven and a half years to their life.

Wow! Just a change in mindset can add years to your life.

Similarly, our perceptions of menopause can affect symptoms!

Our experiences and perceptions of menopause are influenced by family stories and cultural attitudes. In cultures where older women are valued, menopause symptoms are less severe. In Western cultures, menopause is often medicalized and viewed negatively.

How we think about menopause can influence how we experience it. And how we think of menopause may have not so much to do with us as to the stories we've been told.

That's not to say that if you are suffering it's your fault. Not at all. But maybe changing your perspective could help.

And, at the very least, we can create different stories for those who follow us - daughters, nieces, granddaughters.

Let's rewrite our stories about menopause.

Instead of seeing it as a decline, view it as a transition to a new, vibrant phase of life. This mindset shift can make the experience much more positive.

Menopause and Stress

Menopause and stress are inextricably linked and create a vicious cycle.

Hormonal Fluctuations and Stress Response

The hormonal fluctuations experienced during menopause can affect the body's stress response.

Oestrogen (estrogen) plays a crucial role in regulating the production of cortisol, a stress hormone. As oestrogen levels drop, cortisol levels can become elevated, leading to increased feelings of stress and anxiety - for no other reason than your hormones.

Those heart palpitations and other feelings of anxiety may just be related to dropping oestrogen levels. You're not going crazy!

Your body needs to recalibrate for the reduced oestrogen but when the body is in the stress state, recalibration takes a back seat to the 'fight or flight' state. So, it's imperative you have stress management tools.

Physical Symptoms and Stress

The physical symptoms of menopause, such as hot flashes and sleep disturbances, can also contribute to increased stress levels.

Sleep deprivation, in particular, can exacerbate feelings of irritability and anxiety, creating a vicous feedback loop where stress aggravates menopausal symptoms, and these symptoms, in turn, heighten stress.

Emotional and Psychological Factors

Menopause can also bring about significant emotional and psychological changes. You may experience mood swings, depression, or anxiety.

These emotional challenges can be compounded by stress, making it difficult to manage day-to-day responsibilities effectively.

My top advice is to have good stress management techniques so you can move out of the 'fight or flight' response when you're not actually in real danger. Which is most of the time.

My breath work practice is a great starting place.

Natural Solutions for Symptoms of Menopause

There are many symptoms related to menopause and I've

grouped them into 3 categories:

• Genitourinary - vaginal dryness, infections, dyspareunia (painful sex)

• Somatic - hot flushes (flashes), sleep disturbance, weight gain

• Pyschological - fatigues, anxiety, irritability and mood swings

I've given 3 easy to implement strategies for each of these. There is cross-over so some solutions help more than one category.

I go into more detail in the online Vibrant Age Revolution course

Genitourinary Symptoms

Lubrication: Water-based or oil-based lubricants like coconut oil can help with dryness.

Topical Estrogens: Creams, tablets, or rings that deliver estrogen directly to the vagina can reduce dryness and atrophy (thining of the vaginal walls which makes them prone to split).

Pueraria Mirifica: A herb from Thailand that can help with vaginal dryness, night sweats, and sleep issues. It can be taken in supplement form or used topically.

Somatic Symptoms

Yoga: Studies show that yoga can reduce menopausal symptoms, improve quality of life, and stabilize cortisol levels. Even women who had never done yoga before had a reduction in symptoms after 12 weeks.

Melatonin: Early morning sunlight exposure can boost serotonin, which converts to melatonin at night, improving sleep. This is a wonderfully natural way to get better sleep.

Soy: Soy is a phytoestrogen that can reduce hot flashes by 84% and improve vaginal dryness. Adding 1/2 cup of soy beans to a meal over 12 weeks caused an 84% reduction in hot flushes in the moderate to severe range!

Psychological Symptoms

Walking: Just 10 minutes a day can improve mood and reduce hot flushes. Women who regularly walked were 49% less likely to have hot flushes

Vitamin D: Studies suggest that over 70% of post-menopausal women are low in Vitamin D. Ensuring optimal vitamin D levels is crucial for bone health, cardiovascular health, and mental health.

Mindfulness Meditation: Reduces stress, improves mood, and can reduce hot flashes and improve sleep.

Breathwork for Menopause

Breathing exercises can help with hot flashes, improve sleep, mood, and energy levels, and reduce irritability.

Not only that, breath is a very accessible and highly effective way to engage your parasympathetic nervous system - ie. come out of 'fight or flight'.

Conclusion

Menopause is a transition, not a life sentence.

You have the power to rewrite your story and fall in love with getting older.

It's fantastic on the other side of menopause, and I can't wait for you to feel the same. Have a wonderful day.