Most of us have had some iteration of “the talk”: the birds and the bees, the period talk, a break-up talk. Despite this, there’s a certain topic that is not discussed often: the Menopause Talk. Women, for centuries, have gone through this transition that marks a celebration of aging. However, most women do not know what to expect. The social stigma associated with this life stage can make for a challenging conversation.

We want to change that. We want you to know about menopause. We want you to feel empowered, by knowing what to expect, so you can embrace yourself through change. So let’s talk about it.

What is menopause?

Menopause is defined as going without a period for 12 consecutive months. It’s a moment in time when the ovaries stop producing an egg, along with a marked decrease of two key women’s hormones: estrogen and progesterone.

When does it start?

It truly varies. For some women, it can start in the early 40s while others can still have their periods in their late 50s. What’s more important to understand is the transition. Most often, the body has a transitionary period called perimenopause. And again, the symptoms truly vary. For some, it’s the onset of periods that are still regular but inconsistent in terms of length and flow. For others, it’s the subtle beginnings of menopausal symptoms like hot flashes or night sweats. Whatever your symptoms are, or whenever they begin, you can still be proactive.

What does it feel like?

The most common symptoms of menopause are:

• Hot flashes
• Night sweats
• Vaginal dryness & pain
• Low libido
• Poor sleep, which can be a side effect of night sweats
• Mood changes, like irritability
• Brain fog
• Weight gain
• Changes in metabolism

What to look forward to:

It isn’t all bad new; there’s a lot to love about being menopausal, like:

1. No more periods, and subsequently worrying about carrying menstrual hygiene products around (not to mention the $ you’ll be saving)
2. PMS comes to an end
3. Sex without worrying about pregnancies
4. End of pre-period headaches
5. Fibroids shrinking

Here are expert tips to make menopause more pleasant:

1. Focus on nutrition

A Mediterranean pattern of eating has been shown to reduce symptoms associated with menopause.^1,2A Mediterranean-style diet includes the addition of whole grains, fruits, vegetables, legumes, nuts, seeds, and healthy fats. It limits the consumption of processed foods, added sugars, and refined grains.³

Menopause also marks the beginning of losing lean tissue, like muscles. It’s extra important for women at this stage to focus on protein. Aim to achieve 1.5 grams of protein per kilogram of body weight.⁴ One easy way to achieve this is by trying to include protein in every meal and snacks.

2. Focus on exercise

One of the biggest changes many women feel when going through menopause is the change in body composition, specifically, an increase in body fat and loss of lean tissue.⁵ One way to offset these changes is with exercise. It’s essential for overall health maintenance, but when it comes to menopause, research shows those that it can help decrease hot flashes and improve overall mental health.⁶

3. Get extra nutrients through supplements!

Although you can’t change why or how you experience perimenopause and menopause,  you can support yourself with key herbs and nutrients. One well-researched herb for menopause support is sage. Outside of the kitchen, this herb has been shown to decrease the frequency and intensity of hot flashes over 4 weeks,^7,8reduce joint pain, and improve sleep.⁹Ashwagandha, another herb used for centuries, can help ease the mood changes and stress that occur during this transition.^5,10

An easy way to get these menopause-supporting herbs is with Menosmart+. It includes sage, ashwagandha, and more to help reduce the symptoms of menopause like hot flashes, night sweats, and nervous tension.

Menopause is a natural, normal, healthy process. More than 1 million women experience menopause each year. With so many women inclined to experience it, let’s talk about it!

References:

1. Sayón-Orea, C. et al. Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women. Menopause 22, 750–757 (2015).
2. Barrea, L. et al. Mediterranean diet as medical prescription in menopausal women with obesity: a practical guide for nutritionists. Crit Rev Food Sci Nutr 61, 1201–1211 (2021).
3. Healthline Media. (n.d.). Mediterranean diet 101: Meal plan, foods list, and tips. Healthline. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
4. Deutz, N. E. P. et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr 33, 929–936 (2014).
5. Peacock, K. & Ketvertis, K. M. Menopause. in StatPearls (StatPearls Publishing, 2021).
6. Bondarev, D. et al.The role of physical activity in the link between menopausal status and mental well-being. Menopause 27, 398–409 (2020).
7. Lopresti, A. L. & Smith, S. J. The Effects of a Saffron Extract (affron®) on Menopausal Symptoms in Women during Perimenopause: A Randomised, Double-Blind, Placebo-Controlled Study. J Menopausal Med 27, 66–78 (2021).
8. Olsson, E. M., von Schéele, B. & Panossian, A. G. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 75, 105–112 (2009).
9. Anghelescu, I.-G., Edwards, D., Seifritz, E. & Kasper, S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract 22, 242–252 (2018).
10. Avis, N. E. et al. Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Intern. Med. 175, 531–539 (2015)