WelleCo Scientific Advisory member Sara Gottfried MD reveals the secret to navigating perimenopause + menopause. Naturally.
Perimenopause and menopause can be a tricky time to navigate for many women. From our forties, our sense of composure can feel under attack.
As our ovaries start to run out of ripe eggs, progesterone drops, and cravings increase. Many women feel less stress resilient. Then there’s the issue of thyropause, the decline in thyroid function that commonly hits in early mid-life, which starts sometime in the forties. Symptoms include weight gain, fatigue, cranky mood, dry hair and skin, maybe hair loss.
In addition to the body’s internal factors like declining egg supply, there are external factors that make perimenopause and menopause difficult to navigate -
- Our fast-paced, digital culture drives us to live more ON more than OFF.
- Toxins are overloading and assaulting our delicate endocrine system.
- The latest pharmaceuticals are often prescribed rather than assessing root cause.
Commonly I see a patient prescribed an antidepressant and maybe a sleeping pill for high cortisol instead of having her hormones checked. With this approach, it’s no surprise that hormone imbalances are on the rise and so many of us are suffering from hormonal chaos. When you understand the factors, you’ll see how natural solutions can rebalance your hormones—and your sanity.
In my experience, that’s particularly evident in the ten years before your final menstrual period, perimenopause, and for years after, in menopause.
WHAT’S HAPPENING WITH HORMONES AT PERIMENOPAUSE + MENOPAUSE
When you don’t have enough progesterone, life feels difficult. For most women, this begins around age 35 to 40, or as late as 45. Here are common symptoms.
- Irregular menstrual cycles, or cycles becoming more frequent as you age
- Agitation or premenstrual syndrome (PMS)
- Painful and/or swollen breasts (mastalgia)
- Cyclical headaches (particularly menstrual or hormonal migraines)
- Your blood seems to pool easily, or your skin bruises easily
- Hemorrhoids or varicose veins
- Heavy or painful periods (heavy: going through a super pad or tampon every two hours or less; painful: you can’t function without ibuprofen)
- Bloating, particularly in the ankles and belly, and/or fluid retention (in other words, you gain 3 to 5 pounds or more before your period)
- Ovarian cysts, breast cysts, or endometrial cysts (polyps)
- Easily disrupted sleep, perhaps with night sweats
- Itchy or restless legs, especially at night
- Increased clumsiness or poor coordination
- More cravings for food, alcohol, anything to calm you down
- Miscarriage, usually in the first trimester
- Infertility or subfertility
When your progesterone is lower than it was five or ten years ago, you feel more stressed. It’s tough to relax. In short, you may feel hyperaroused, which is not a good thing.
Hyperarousal results from the disruption of specific hormones—including progesterone, cortisol, and even insulin—leading to poor food choices, sleep debt, and mood problems. As you know, cortisol is the main stress hormone. It also governs digestion, cravings, sleep/wake patterns, blood pressure, and physical activity. When cortisol is too high for you, certain bad habits can set in: you overeat, you drink coffee, you can’t sleep, weight rises. Over time, cortisol keeps going up, blood sugar spikes, and then you desperately need a glass of wine to unwind at night—it’s a vicious cycle that begets higher cortisol, lower progesterone, higher insulin.
As a woman gets older and enters the second phase of perimenopause, both progesterone and estrogen (specifically, estradiol) are lower. Testosterone drops too, leading to less muscle mass (dropping five pounds of muscle per decade) and rising fat mass, a dreaded combination that accelerates aging, as covered in my new book, Younger. Low estrogen may cause mood and libido to tank and makes the vagina less moist, joints less flexible, and mental state less focused and alive. Low testosterone may cause fatigue, disrupted sleep, decreased libido, and weight gain. This hormonal roller coaster has major metabolic consequences and costs to your healthspan.
We are also exposed to more toxins than ever before. Endocrine disruptors are synthetic chemicals that are now rampant in plastic materials, cosmetics, cleaning supplies, and other products we use on a day-to-day basis. Endocrine disruptors interfere with the production, transportation, and metabolism of most hormones. And since these environmental toxins are almost impossible to avoid, they may be wreaking havoc on your body without your awareness. The problem is these chemicals, aptly called obesogens, have the potential to make us sick and fat.
Get this: as our exposure to endocrine disruptors has increased, so has the incidence of thyroid disease in the United States, particularly for thyroid cancer and thyroid autoimmune disease. People who showed the highest 20 percent of exposure to environmental toxins also experienced up to 10 percent more thyroid function impairment than those with the lowest 20 percent exposure. The most common exposure to thyroid disruptors is via flame retardants. Sound strange? Guess where the worst offenders are—your home and office furniture.
A HOW-TO GUIDE, BASED ON THE BEST SCIENCE
With age, women face a slew of challenges that become more pressing in perimenopause and menopause. Eighty-five percent of Western women experience hot flashes, night sweats, and mood swings.
It probably sounds pointless to try to do anything about it, besides a prescription med to keep your emotional state somewhat stable. Although conventional healthcare simply tells women, “This is just part of ageing,” it’s not true. Your hormones are not doomed to perpetual imbalance. Natural solutions can put your hormones back in check, along with your energy, emotional stability, and willpower.
SOLUTIONS FOR MENOPAUSE
Now, about those symptoms of menopause - here are some of my favorite medically-proven natural remedies.
- Paced breathing cuts flashes by 44 percent. Not too shabby. Breathe deeply twenty minutes twice per day with a five-second inhale, a ten-second hold, and a five-second exhale.
- Maca This powerful herb is an active ingredient in WelleCo Women’s Libido + Hormone Support Super Booster. It helps with a variety of issues associated with hormonal imbalance, like menstrual irregularities, fertility, menopause symptoms, and impotence. It increases estradiol in menopausal women and helps with insomnia, depression, memory, concentration, energy, hot flashes, and vaginal dryness, as well as improved body mass index and bone density.
- I’m a fan of outsourcing your neuroendocrine repair, at least in part. Acupuncture has been shown to reduce hot flashes and night sweats.
As always, speak with an integrative practitioner or functional medicine clinician before adding any supplements to your routine. Check that the supplement won’t interfere with any medications you’re currently taking.
When facing hormonal imbalances, you aren’t destined to suffer. Certainly, you don’t have to resort to taking synthetic drugs that you don’t need. Knowledge is power. The best way to proceed is to take care of your progesterone, cortisol, and insulin so they take care of you. It’s entirely possible to tame the chaotic hormones of perimenopause naturally and to ease into menopause with a sense of balance and grace.