What are the effects of menopause on health?

Before diving into the impacts of menopause, it is important to briefly recall what menopause is.

Menopause is characterized by the permanent cessation of menstruation, resulting from the end of ovarian activity. It usually occurs between 45 and 55 years old, accompanied by a gradual decrease in the levels of estrogen and progesterone produced by the ovaries.

This hormonal transition can cause various symptoms such as hot flashes, sleep disturbances, mood changes, and physical modifications. This phase is often called perimenopause.

It is crucial to note that menopause is not a disease, but a natural stage in a woman's life. Each woman will experience menopause differently, with varied symptoms and experiences. Some women may have more intense symptoms than others, and the duration of these symptoms can also vary.

1. The hormones involved

Estrogens and progesterone are the main hormones that fluctuate during menopause. Estrogens are primarily responsible for the development and maintenance of female characteristics, while progesterone plays a key role in regulating the menstrual cycle and preparing the uterus for pregnancy.

The drop in these hormones can have a major impact on the body and mind, hence the many symptoms of menopause.

2. Perimenopause

Perimenopause is a period that precedes menopause. It begins when the ovaries start producing less estrogen and can last up to 10 years. During this time, a woman may begin to experience some of the symptoms associated with menopause.

For more details on the definition and symptoms of menopause, feel free to consult our previous article.

What are the changes in the body at this stage?

Menopause causes a series of physical changes. The decrease in estrogen and progesterone levels affects various body systems, causing symptoms such as hot flashes, night sweats, and weight gain. The skin may become drier and less elastic, while hair may thin and fall out more easily.

One of the most notable effects of menopause is loss of bone density due to decreased estrogen levels. 

Estrogens play an essential role in maintaining bone mass. Their decrease leads to an acceleration of bone loss, thereby increasing the risk of osteoporosis. 

Osteoporosis makes bones more fragile and more likely to fracture, especially in the hips, wrists, and vertebrae.

Estrogens have a protective effect on the heart and blood vessels. They help maintain healthy cholesterol levels by increasing HDL cholesterol (the "good" cholesterol) and decreasing LDL cholesterol (the "bad" cholesterol). 

After menopause, this protection decreases, which increases the risk of cardiovascular diseases such as heart disease, hypertension, and strokes.

Estrogens are also important for skin and hair health. 

With menopause, collagen production decreases, which can lead to drier, thinner, and less elastic skin, as well as an increase in wrinkles. 

Hair can also become thinner and more fragile, with an increased tendency to fall out.

To mitigate the impacts of menopause on health, several strategies can be implemented:

1. Healthy lifestyle

Adopting a healthy lifestyle is crucial for managing the physiological and emotional changes associated with menopause. Here are some specific recommendations:

• Balanced diet: A diet rich in essential nutrients, such as calcium, vitamin D, omega-3s, and antioxidants, is fundamental. Adequate consumption of fruits, vegetables, whole grains, and lean proteins can help maintain bone and cardiovascular health. Phytoestrogens, found in flax seeds, soy, and certain vegetables, can also help balance hormone levels.

• Hydration: Sufficient water intake is essential to maintain hydrated skin and prevent vaginal dryness. Good hydration also helps regulate body temperature, thereby helping to reduce hot flashes.

• Physical activity: Regular exercise promotes cardiovascular health, strengthens muscles and bones, and helps manage stress. Weight-bearing exercises such as walking, dancing, and yoga are particularly beneficial for bone density and flexibility.

• Quality sleep: Good sleep hygiene is essential for managing common sleep disorders during menopause. Establishing a regular bedtime routine, avoiding screens before sleeping, and creating a sleep-conducive environment can improve the quality of rest.

2. Hormonal and alternative therapies

Hormone replacement therapies (HRT) can be an effective option to relieve many symptoms of menopause, but they should be discussed in detail with a healthcare professional due to potential risks. Besides HRT, other natural and complementary approaches can be considered:

• Phytotherapy: The use of medicinal plants, such as red clover, chaste tree, and black cohosh, can help alleviate menopause symptoms. These plants contain compounds similar to estrogens that can balance hormonal fluctuations.

• Aromatherapy: The application of essential oils, such as lavender, clary sage, and peppermint, can provide relief for hot flashes, anxiety, and sleep disorders.

• Acupuncture: This traditional Chinese practice can help balance body energy and reduce menopause symptoms, including hot flashes and mood disorders.

3. Specific dietary supplements

Dedicated dietary supplements can provide valuable support during menopause. Products from D-LAB Nutricosmetics, for example, offer formulations enriched with essential nutrients and natural phytoestrogens to help balance the effects of hormonal fluctuations. Here are some categories of supplements to consider:

• Calcium and Vitamin D: Essential for bone health, they are crucial for preventing osteoporosis. Calcium helps maintain bone density, while vitamin D facilitates its absorption.

• Omega-3: These essential fatty acids, found in fatty fish and flax seeds, support cardiovascular health and may help reduce inflammation.

• Magnesium: Magnesium is important for muscle and nerve function. It can also help improve sleep quality and reduce muscle cramps.

• Probiotics: Probiotics help maintain a balanced intestinal flora, which is crucial for digestion and the immune system. They can also play a role in vaginal health.

4. Stress management techniques

Stress can exacerbate menopause symptoms. Learning to manage stress is therefore essential to improve quality of life. Here are some effective techniques:

• Meditation: Mindfulness meditation can help reduce anxiety and improve concentration. Practicing a few minutes of meditation each day can have beneficial effects on emotional balance.

• Yoga: Yoga combines physical postures, breathing, and meditation to improve flexibility, strength, and relaxation. It is particularly beneficial for reducing hot flashes and improving sleep quality.

• Breathing techniques: Techniques such as diaphragmatic breathing or heart coherence can help calm the nervous system and reduce stress symptoms.

• Massages: Therapeutic massages can help relax tense muscles and improve blood circulation. They can also promote an overall sense of well-being.

5. Emotional and social support

Emotional and social support is crucial for getting through the menopause period. Feeling surrounded and understood can help better manage emotional challenges:

• Support groups: Joining a support group for women in menopause can provide a space for sharing and mutual understanding. These groups allow for the exchange of experiences and advice.

• Therapy: Consulting a therapist or counselor can help manage feelings of depression, anxiety, or loss of self-confidence. Cognitive Behavioral Therapy (CBT) is particularly effective in addressing these issues.

• Communication: Talking with loved ones about what one is going through can strengthen relationships and provide emotional support. Open and honest communication is essential to maintain healthy relationships during this time.

Menopause is a natural stage in every woman's life, marking the end of menstrual cycles and fertility. Due to the decrease in estrogen levels, women may face issues such as osteoporosis, cardiovascular diseases, mood and sleep disorders, vaginal dryness, urinary incontinence, and changes in skin and hair.

To mitigate these impacts, it is crucial to adopt a healthy lifestyle, consider hormone therapies, and take specific menopause dietary supplements. D-LAB formulas offer tailored solutions to support women's well-being during this transition.

Menopause is a natural stage in every woman's life, marking the end of menstrual cycles and fertility. 

Due to the decrease in estrogen levels, women may face issues such as osteoporosis, cardiovascular diseases, mood and sleep disorders, vaginal dryness, urinary incontinence, and changes in skin and hair. 

To mitigate these effects, it is crucial to adopt a healthy lifestyle, consider hormone therapies, and take specific menopause dietary supplements. 

D-LAB formulas offer tailored solutions to support women's well-being during this transition.