Perimenopause/menopause, what's happening to your body?

What is menopause?

Menopause marks the phase in a woman's life when she has gone 12 months without a period, and her ovaries have stopped producing eggs. While the average age for this transition is between 48 and 52 years, it varies for each individual. Some women may encounter early menopause before turning 40, while others may experience late menopause around the age of 60.

The phase before menopause is known as perimenopause. During this period, hormonal changes can lead to various symptoms, including changes to mood, anxiety, depression, and decreased gut motility (muscle movement in the digestive tract), which may result in new symptoms like constipation, bloating, IBS, and reflux. Sleep disturbances, hot flushes, brain fog, and weight gain, are also common symptoms of perimenopause/menopause as well as many more.

At present, there are no blood tests available to diagnose perimenopause because hormone levels fluctuate frequently during this period. Diagnosis of perimenopause is currently based on a combination of age, and the symptoms described above.

Postmenopause is the phase that follows menopause. During this time, as the body adapts to decreased hormone levels, symptoms might lessen, although some women continue to experience symptoms for many years afterward.

What are the main hormonal changes?

During the reproductive years oestrogen is produced and released by the ovaries. As eggs from the ovaries start to decline in perimenopause, oestrogen levels fluctuate. In menopause, eggs production is ceased, and oestrogen levels decline rapidly. Post menopause smaller amounts of oestrogen are produced in the adrenal glands. These changes to oestrogen affect how fat is stored in the body, this shifts fat more centrally to the abdominal area.

Progesterone is generated in the ovaries and the adrenal cortex. During menopause, progesterone levels decrease, impacting the menstrual cycle, fertility, and bone mineral density.

As a woman ages, her testosterone levels gradually decline. Before menopause, women produce three times more testosterone than oestrogen. Reduced levels of testosterone can result in changes to mood, energy levels, cognition, decreased muscle strength, bone loss, hot flushes and libido.

Research indicates that the transitional phase of peri and postmenopause may also increase a woman's risk of developing chronic diseases, including elevated cholesterol levels, insulin resistance, and high blood pressure.

How can nutrition help?

In this phase of life, numerous women may decrease their food consumption or eliminate entire food groups to address weight gain or manage other symptoms. Research indicates, however, that rather than cutting back on foods during this period, it's crucial to incorporate specific foods into your diet to support gut health, bone health, muscle health, and longevity. Eliminating foods won't necessarily aid in weight gain or loss.

To alleviate symptoms, help prevent nutritional deficiencies, and lower the risk of chronic diseases, modifying diet and lifestyle can improve sleep, digestion, energy levels, brain clarity, and mood, while also aiding in the prevention of bone and muscle loss and chronic diseases.

Dietitian For Women is here to help!