Understanding the Transition to Menopause

Naomi Rogan Naturopath

Jan 22, 2023

2 min read

Hot flushes? Irregular periods? Sleep problems? Anxiety? Weight gain?

If you’re 40+ and experiencing these symptoms, you may be starting to wonder whether menopause is on its way.

What Is Menopause?

Menopause is defined as the cessation of a woman’s ovarian function, with menstruation and ovulation coming to an end. During this process, the body’s natural secretion of hormones is reduced, with ovarian production of oestrogen dropping by up to 90%.

Perimenopause

The hormonal changes leading up to menopause are known as perimenopause, and this transition can sneak up on you. Perimenopause is the phase in which a woman’s menstrual cycle transitions towards cessation. It ends at menopause, which is confirmed after 12 consecutive months without a period, along with consistently elevated serum follicle-stimulating hormone (which stimulates follicle development in the ovaries) and low serum oestradiol (the main oestrogen produced by the ovaries in response to follicle-stimulating hormone).

Perimenopause can last from a couple of months to 12 years, and the exact age and length of this transition is different for everyone. During this time, a number of symptoms may arise due to hormonal fluctuations, such as:

Irregular periods
Skin changes
Mood changes
Depression
Memory loss
Insomnia
Fatigue
Vaginal dryness
Libido changes
Night sweats or hot flushes

Throughout this transition, ovarian sex steroid synthesis decreases and ovulation fluctuates. As a result, women experience irregular periods (shorter, longer or with an altered flow). Low progesterone and fluctuating oestrogen mark the approach of menopause.

Menopause

Menopause is defined by just one day: the day that marks 12 months since a woman’s last period. After this day, a woman is considered post-menopausal. Her body learns to function on lower levels of hormones (oestrogen and progesterone), and some of the symptoms listed above may still occur.

Diet and Lifestyle Support Through the Transition

Practise self-care: Meditation, yin yoga, breathwork and slow movement help to nourish the nervous system, calm the body and reduce stress-hormone output. This is important for supporting the endocrine system during this time, and relaxation techniques can help ease menopausal symptoms.
Eat dark leafy green vegetables: Dark leafy greens help to support hormonal balance and provide the nutrients and phytochemicals needed for all processes in the body. The fibre from an adequate vegetable intake also supports healthy blood sugar levels and bowel function.
Support your liver: The liver is constantly working to eliminate toxins and excess hormones from the body. A whole foods diet with an abundance of vegetables, plus adequate hydration, will help support optimal liver function.
Exercise: Regular weight-bearing and aerobic exercise helps to support fat burning, muscle strength, lean muscle mass and bone mineral density.

The Holistic Approach

This transition marks an important time to work closely with a holistic health practitioner. We work closely with women to manage symptoms and support hormonal changes during this time.

Treatment is 100% personalised. Through thorough investigation, case taking, pathology analysis and ongoing testing, we will create an individualised diet and lifestyle plan to support you as best we can.