Before you think “this isn’t for me”, wait. Even if you’re a man or a woman under 40, learning about it now can help you prepare and support the women around you who are navigating this transition.
Menopause is a natural stage in a woman’s life, a shared experience for half the world’s population, yet it remains stigmatized and rarely discussed.
The transition leading up to it, known as perimenopause, typically lasts around four years, but it can range from a few months to 10 years before the official end of menstruation (defined as 12 consecutive months without a period). Long-lasting, disruptive symptoms can affect women both at home and at work, yet they’re often overlooked or misdiagnosed.
Menopause typically occurs between ages 45 and 55, while perimenopause – the transitional phase leading up to it – can begin as early as the late 30s to early 40s, with symptoms gradually increasing over time.
Every person’s symptoms differ. While I encounter many in my work, I’ve also met women who experience none at all. Honour your uniqueness.
Here are six pillars for a stronger you. Some may seem small, but they’re no less important:
1. Water Intake
Why It Matters
Staying hydrated can help reduce hot flashes, support digestion, and keep your joints lubricated.
What To Do
Keep a refillable bottle handy, and flavour your water with lemon or cucumber if you need variety.
Guidance on how much to drink daily
- Divide your weight in kilograms by 30 = litres/day.
- Divide your weight in pounds by 2 = ounces/day.
- For each hour of exercise, add 0.5–1 L or 16–33 oz depending on factors like intensity, environment, and sweating level.
2. Food (Protein Focus)
Why It Matters
Protein is crucial for maintaining muscle mass and supporting stable energy levels, both of which can start to decline during peri/menopause.
What To Do
Include a quality protein source at each meal (e.g., lean meats, beans, chickpeas, lentils, eggs, or dairy). Combine protein with vegetables, healthy fats and fruit for balanced nutrition. Refer to my Food Foundation for guidance on how to balance your meals.
Protein Guidance
- Aim for 1.2 g of protein per kilogram of body weight.
- Use an online food tracker to measure and adjust accordingly (I provide this tool for all my clients)
- Check out this lunch inspiration with 40gr of protein
Sugar, alcohol & caffeine
- Limit processed sugar, alcohol and caffeine.
- Struggle with emotional eating? Address the root cause, because the pattern won’t disappear using the same coping tool that created it.
3. Exercise
Why It Matters
Regular movement boosts bone density, muscle strength, and mood. Bone density begins to decline by age 40, making exercise crucial.
What To Do
Aim for a mix of strength training (2-3 times a week), eventually working up to heavier lifts, and moderate cardio (such as brisk walking or slow jogging) for at least 150 minutes per week.
- Focus on training zones 2 and 3 (google it if you don’t know what that means)
- Consider wearing a weighted vest while walking to maximize benefits.
- Hire a personal trainer if you are new to strength training to ensure proper form and avoid injury.
4. Sleep
Why It Matters
Poor sleep disrupts hormone balance, which impacts mood and energy levels. Adequate rest is essential for both physical and emotional resilience.
What To Do
Establish a bedtime routine, and keep your room dark, cool, and comfortable.
- If you need eight hours of sleep, work backwards from your morning wake-up time. For example, if you need to get up at 6 a.m., be asleep by 10 p.m., which may mean winding down by 9:15 or 9:30.
- Set a daily reminder or alarm to help keep you on schedule.
- If you struggle to fall asleep, try a guided meditation, journaling, or writing down any to-do lists, thoughts or worries before bed.
5. Stress Management
Why It Matters
Chronic stress elevates cortisol, which can worsen menopausal symptoms like mood swings and fatigue. It can also disrupt sleep and affect overall well-being.
What To Do
Practice relaxation techniques, such as mindful breathing, meditation, yin yoga, journaling, or short walks, for at least 5-10 minutes a day.
- Choose a consistent time each day to build the habit.
- There is a lot of power in a simple 5 seconds pause.
- Labeling emotions can help move from overwhelm to calm
6. Advanced Support: Supplements & Hormonal Therapy
Why It Matters
Strategic supplementation and, when appropriate, hormonal therapy can help address nutrient gaps and manage more severe symptoms.
What To Do
Consult a healthcare professional before starting any new supplements, adaptogens, or hormone therapy. Common options to discuss include:
- Calcium and Vitamin D for bone health (though it’s best to get calcium from food when possible).
- Omega-3s for heart support.
- Vit B complex (for maintaining optimal energy levels and enhancing cognitive functions as well as managing stress and mood swings).
- Magnesium to help manage stress and improve sleep.
- Creatine for enhancing energy production in cells, which may help regulate mood, reduce fatigue, and support healthy estrogen balance.
- Evening Primrose Oil for reducing hot flashes (less researched yet experienced positive feedback).
- Ashwagandha, an adaptogen that may reduce stress and anxiety, improve sleep, and help balance cortisol levels.
- Vitex Agnus-Castus (Chasteberry) to help alleviate perimenopausal and PMS symptoms (avoid if you have a hormone-sensitive condition).
- Black Cohosh, an adaptogen utilized for its ability to diminish the frequency and severity of hot flushes and night sweats.
- Saffron, an adaptogen that can help with mood swings, depression, and anxiety.
- HRT (Hormone Replacement Therapy), when medically advised, typically involves estrogen and sometimes progestogen to replace or supplement decreasing hormone levels during menopause
Connecting with friends, family, or experts provides shared experiences, tips, and emotional support. It’s important to feel heard. Also, finding a knowledgeable medical doctor who stays current with menopausal health is key, as not all receive thorough menopause training. Ask about their experience and seek someone you trust as part of your support system.
If you have friends, colleagues, or family in perimenopause or menopause, show empathy by listening without judgment, asking curious questions, and acknowledging their experiences – this transition is new for them too, and supportive understanding can make a world of difference.
Additional Reading
The M Factor, a groundbreaking film to shred the silence on menopause or https://themfactorfilm.com/
Perimenopause, menopause and HRT
Ashwagandha as a safe and effective option to relieve mild to moderate symptoms during perimenopause