Most women experience a gradual decline in fertility as our hormones change as we age. Prior to perimenopause, our ovaries may be releasing eggs regularly. During this time, our bodies are likely producing “normal” amounts of estrogen and progesterone throughout our cycle. Throughout each monthly cycle, there is a rise and fall of both hormones during the ovulatory and menstrual (bleeding) components of our cycle.
Estrogen, one of the hormones produced by our ovaries, affects our reproductive system, urinary tract, digestive tract, bone development, hair, skin, nails, muscles, and brain. One single hormone has the ability to affect the musculoskeletal, cardiovascular, and neurological systems in our body. A change in estrogen levels can produce the following:
Believe it or not, estrogen also plays a crucial role in brain function. Estrogen helps with the production of serotonin, and the synthesis of dopamine – a lack of serotonin can contribute to mood swings and/or depression.
To support this process, you need to look at the whole body to tackle the symptoms of mood fluctuation, irritability, brain fog, joint aches and dryness, and of course, hot flashes and night sweats.
Some of the lifestyle tips that people experiencing menopause can consider to support themselves are:
Diet: Eating a balanced diet with plenty of whole foods, fruits and vegetables, adequate protein, and healthy fats. Consider incorporating calcium-rich foods or supplements to support bone health.
Exercise: Regular physical activity can help with weight management, cardiovascular health, and overall well-being. Aim for at least 30 minutes of moderate exercise most days of the week.
Supplements: Some supplements like black cohosh, evening primrose oil, and soy isoflavones have been found to reduce menopause symptoms in some women. However, speaking with a healthcare provider before taking any new supplements is important.
Self-care: Menopause can be a stressful and emotional time for many women. Self-care activities like meditation, deep breathing exercises, or other relaxation techniques can help reduce stress and promote overall well-being.
Sleep: Getting enough sleep is important for overall health and well-being. Establish a consistent sleep routine and practice good sleep hygiene habits like avoiding caffeine and electronic screens before bedtime.
Remember, menopause is a natural part of aging, and while some symptoms can be uncomfortable, many lifestyle strategies and treatments are available to help manage them. Harmony® Menopause is a multi-herbal formulation made of 100% natural ingredients and naturally derived excipients. It combines 6 active eastern herbs to treat more than 21 symptoms associated with menopause, including hot flashes and night sweats. In addition, it calms the mind and body for better sleep and mental clarity while providing liver support.
It’s always a good idea to speak with a healthcare provider to discuss any specific concerns or questions about menopause.