Menopause is nature’s way of signaling the end of child bearing years. There is a gradual decrease in the level of estrogen and progesterone, usually around the age of 50, and this leads to your periods becoming erratic and finally ceasing. Menopause can occur before the age of 50 and it can also be surgically induced by removal of ovaries and uterus, which will result in immediate full blown menopause.
Menopause is the period in a women’s life when she experiences hot flushes, night sweats, mood swings and memory changes with often weight gain. Measuring your FSH blood level is an accurate indicator – the higher the level, the more likely you are in menopause. Peri-menopause is the few years before your periods cease completely, and once you have not had a period for a year, you are considered post-menopausal.
Menopause is a another stage of life and not a disease. Natural and preventative approaches to this period of ones life are:
- 7 to 8 hours of sleep per night. If necessary take 3 mg melatonin each evening after dinner to improve sleeping patterns
- Daily exercise – minimum 30 minutes a day – preferably 45 to 60 minutes – 8 days a week! Weight bearing exercise is vital for bone deposition and to prevent osteoporosis
- Maintain gut health by maintaining gastrointestinal impermeability and integrity – 80 % of your Immune surveillance lies here!
- three balanced, healthy meals per day, consuming much more plant material than animal material with each meal
- Limit refined carbs, sugar, caffeine and alcohol
- Supplement daily with omega – 3 (600 mg DHA and 800 mg EPA)
- Supplement with daily vitamin D, if your blood levels are low
- Identify your daily stressors – think of how to reduce them by thinking out of the box!
- Watch waist circumference carefully – aim for under 80 cms!
- Make time for yourself each day – time out!
- Have an annual checkup with your gynecologist, including sona of ovaries
- Annual or biennial bone densities
- Make precious time to spend with girlfriends
- Rejoice – freedom from monthly periods
- LISTEN to your body – it is a fantastic barometer!
- Live and love life!
