Menopause is a natural transitionary period in a woman's life that typically begins between the ages of 45 and 55, sometimes sooner. It is triggered by the natural decline of reproductive hormone (oestrogen) production. Full Menopause is determined once a woman has her last menstrual cycle and period, and can be confirmed by a doctor through a simple blood test to measure hormone levels. 

“Periods will usually start to become less frequent over a few months or years before they stop altogether. They might be more irregular and become heavier or lighter. For some women, they can stop suddenly.” - NHS Inform

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Full Menopause is determined once a woman has her last menstrual cycle and period, but prior to this is a stage known as the Perimenopause, which often starts in the early 40’s. Women may experience symptoms similar to PMS during this time, but they are not to be confused. A medical professional will be able to decipher the two and will be able to offer support and guidance. 

The experience and severity of symptoms differ between women, some will go through it with very little trouble, while others may experience a variety of different symptoms. 

Common symptoms of perimenopause include; insomnia, fluctuating moods, brain fog, low energy, hot flushes and night sweats. 

It can be a daunting and stressful time, but is not something to be feared. Nutritional and medical intervention, as well as lifestyle changes during menopause can be incredibly beneficial, and it is recommended that women seek medical advice as soon as they begin to notice changes in their cycle.

Changes can mean periods becoming less frequent or more irregular. They may also become heavier or lighter. In some cases a woman’s period may stop suddenly. 

A medical professional will often order a round of hormone testing at this stage to further provide support and resources, as well as offer medication such as HRT (hormone replacement therapy) to ease symptoms. 

A note on HRT

HRT, or Hormone Replacement Therapy is a treatment that may be offered to relieve menopausal symptoms by replacing hormones that are naturally declining as you approach the menopause. It is also known to help prevent weakening of the bones (osteoporosis), which is more common post menopause. 

As with any medication, there are different types of HRT, each with associated risks, such as an increased risk of developing breast cancer. That being said, the benefits of taking HRT are generally believed to outweigh the risks. Your prescribing medical professional will be able to talk you through any concerns to determine the best approach for you. 

To get started on HRT you can book an appointment with your GP, who can explain the different types of HRT available. You’ll usually start with a low dose, which may be increased as you progress through menopause. 

A change in lifestyle

Whilst it is recommended to consult a medical professional once a change in cycle is noted, some symptoms can and may be better managed naturally if addressed early on. Many of the symptoms associated with perimenopause can be soothed by supporting the adrenal glands and energy systems. Stress, sleep quality and carrying excess weight can also have a significant impact on your experience.

Ensuring that you are eating a well balanced diet and including regular, gentle exercise is a great place to start. A focus on protein in every meal and/or snack is incredibly important, as protein is an essential factor in the production of hormones and neurotransmitters, which will also address neurological symptoms such as brain fog. 

A healthy balance of complex carbohydrates and fats will provide steady energy throughout the day, as well as supporting the body’s essential functions such as digestion. 

Supplements may also be a good option for those looking to manage symptoms naturally. 

B Vitamins and Magnesium - to support hormone balance, aid sleep and optimise energy production.

Turmeric and Ashwagandha - to reduce inflammation and address mental health symptoms such as depression and anxiety.

Omega 3 Fatty Acids - to support hormone balance, brain health and symptoms, such as acne and breakouts affecting the skin. 

Fibre - to aid digestion and balance blood sugar levels to support weight management and reduce sugar cravings which directly impact energy levels.