What is menopause and how to prepare?

Jan 16

Menopause is the permanent cessation of menstruation within the last year or the last 12 months. Perimenopause is the period that begins with irregular periods + 12 months after the last period. The period from perimenopause to menopause is a long process and can take up to 10 years.

Studies show that 80% of women experience unpleasant perimenopausal symptoms and 73% of women do not receive treatment to relieve symptoms.

During menopause, metabolic flexibility decreases, which causes the risks of insulin resistance and increases the risk of accumulating adipose tissue. That is why it is important to come to menopause without being overweight.

Also during menopause, due to a decrease in muscle mass, metabolism decreases and therefore weight loss in postmenopause will be more difficult. This is another reason to come to this stage with the optimal weight.

It is also worth remembering that not only being overweight increases the risk of chronic diseases, but also being underweight increases the risk of early onset of menopause due to multiple nutrient deficiencies. Also, malnutrition can lead to hormonal imbalance, anemia, osteoporosis and other diseases.

Prevention of complications and more severe symptoms of menopause begins long BEFORE - let's look at what areas should be worked on preventively so that the quality of life does not decrease during menopause and in the postmenopausal period.

It is very important in what state a woman comes to the time of menopause, because it depends on how the symptoms will manifest themselves and their duration during the period of change and menopause.

Menopause prevention and how to prepare to it

Mediterranean diet where special attention should be paid to the amount of protein in the diet. The amount of protein should not be less than 1.2g per 1 kg of body weight, where 50% of the protein can be from vegetable sources.
Intermittent fasting, provided that there are no contraindications. It is better to start with 12/12 and gradually increase the intervals without food.
Control glucose and insulin levels. Build personalized nutrition by analyzing data based on an individual reaction to a particular product. This is where 24/7 glucose monitoring sensors like the Freestyle Libre come in handy.

Stress management. Choose the techniques that are right for you and will work to calm the mind and body. It can be: your favorite hobby, nature walks, music, yoga, meditation, communication with like-minded people and other ways to relax.
Prevention of depression, since depression in perimenopause is 2 times more common than before. It will be useful to maintain a work-rest balance, adherence to circadian rhythms, regular physical activity and work on the quality of sleep. A balanced diet and nutraceuticals such as omega-3s, magnesium and B vitamins will also help with symptoms of anxiety and stress.
Physical activity - both cardio and strength training. It is important to approach menopause with a good amount of muscle mass.
Reducing toxins. Toxins can be found in cosmetics and personal care products, in drinking water, they can also be dangerous for us: scented candles and air fresheners, plastic containers (BPA, Phthalates, Phenol) and so on (Hormones and Endocrine disrupting Chemicals).

Osteoporosis is an increased risk of menopause. Consider taking Vitamin D with Vitamin K2 with your healthcare provider, and monitor calcium levels and amounts in your diet. Consider taking calcium as a supplement if needed.

Other risks also include cardiovascular disease, obesity, type 2 diabetes, cognitive impairment and other diseases. By working with a specialist in a functional and preventive way, you will be able to reduce the symptoms caused by perimenopause and menopause, normalize and maintain a healthy weight, and prevent the risks and complications of menopause.

Vitamin D + K2

Vitamin D and Vitamin K2 work together synergistically – each nutrient aiding the other in its functions. Taken together, the nutrients can effectively support your overall heart health, your vascular (arteries and veins) system, and your respiratory and immune systems. They also help you maintain strong bones, among many other benefits.

Solaray, Vitamin D3 + K2, 120 VegCaps

Sports Research, Plant Based D3 + K2, 60 Veggie Softgels

Thorne Research, Vitamin D/K2, 1 fl oz (30 ml)

Dr. Mercola, Vitamins D3 & K2, 30 Capsules

What other supplements might be beneficial? Here are some other supplements that can be helpful: