Symptoms, causes, and solutions!
Menopause occurs when you have a full year without a period—despite what other symptoms you are (or are not) having. It is a natural biological process, but the physical symptoms can affect your sleep, energy level, and emotional health. There are many effective lifestyle adjustments to help ease the symptoms.
SYMPTOM: Brain Fog, Anxiety, and Depression
CAUSE: A decrease in progesterone, estrogen, and testosterone, as well as GI issues; when gut health isn’t optimal, hormones become imbalanced.
SOLUTION: Increase the intake of protein and cruciferous vegetables and get a minimum of eight hours of sleep every night. Also, consider working with a functional medicine practitioner to look into your gut health and explore Hormone Replacement Therapy.
SYMPTOM: Weight Gain
CAUSE: A drop in estrogen and progesterone causing a rise in cortisol levels can cause weight gain around your midsection.
SOLUTION: Strength training (i.e., weights, push-ups, squats) three times a week to balance blood sugar and burn fat, and morning walks a few times a week to manage weight and regulate your circadian rhythm for better sleep. Be sure to get a sweat in a few times a week to help your body cycle out excess estrogen. Pro tip: Infrared saunas are a great option!
SYMPTOM: Hot Flashes
CAUSE: Research suggests that hot flashes occur when estrogen levels plummet and cause your body’s hypothalamus (internal thermostat) to become more sensitive to slight changes in body temperature. When the hypothalamus thinks your body is too warm, it tries to cool you down.
SOLUTION: Some actionable items that may assist include; minimizing your consumption of sugar, caffeine, and alcohol, keeping your home cool and using a cooling mattress pad, and ingesting Ginseng.
SYMPTOM: Vaginal Dryness
CAUSE: A decrease in estrogen production, which makes your vaginal tissues thinner, drier, less elastic, and more fragile.
SOLUTION: Eating plenty of healthy omega-3 fats during menopause will help with lubrication. Also, we highly recommend using a great lube (i.e., Stripes’ Oh My Glide ), or some sort of estrogen therapy will also make a significant difference.
SYMPTOM: Sleep Issues
CAUSE: The lack of estrogen and progesterone can cause insomnia.
SOLUTION: Limit screen time, reduce caffeine and alcohol intake, and lower your cortisol levels with 4-7-8 breathing before bedtime.
RESOURCES + TOOLS
- S.O.S. – Elissa Goodman: Menopause Playbook – scroll to the bottom of our page to view our October 19, 2022 Salveo Online Symposium!