Why the stigma of menopause needs to end

The stigma of menopause needs to stop so women can feel comfortable with their changing bodies, a naturopath says.

GO Healthy Naturopath, Jess Blair, says more than two million Australian this year have experienced hot flushes, night sweats, erratic mood changes and tormented sleep patterns of ‘the change’ of perimenopause.

“Your levels of estrogen - which is the main female hormone – unevenly rise and fall during perimenopause, which will influence the heaviness and duration of your cycle. Physically, the body can experience symptoms such as hot flushes, sleep disturbances, mood swings and irritability as a result of your fluctuating estrogen levels,” Jess said.

And with symptoms of perimenopause and menopause already uncomfortable enough, women are also dealing with societal stigma. This stems from Western culture’s negative views towards women ageing and the hormonal changes that come with it. In many Eastern cultures, menopause is actually celebrated as the natural transition into the next step of life, and Jess says as a society, we need to shift our perspective so women can start to feel comfortable in their bodies.

“A woman’s body is incredible. From experiencing the first symptoms of puberty, constant hormonal changes and childbirth, menopause is a natural step forward in the circle of life. Menopause is a stage of your life that is wiser and mature, detailing the experiences you have encountered through your life so far,” Jess said. “Just as women can find support through puberty and pregnancy, finding support and the silver linings through this chapter in your life can be liberating.”

To help women support their changing hormones and bodies through perimenopause and menopause naturally, Jess shares her top four tips:

1. Boost your bone health. The drop in estrogen levels that occur during menopause significantly increases bone loss, in turn increasing women’s risk of osteoporosis. To reduce your risk of osteoporosis and boost your overall bone health, Jess recommends upping your intake of calcium and vitamin D. “Aiming to have 1,300mg of dietary calcium per day (the equivalent of three to four serves of dairy) is a great place to start. Ensuring you’re consuming enough vitamin D is also important during this time, as it helps your body to better absorb the calcium.”

2. Fight the fatigue. To assist with the general symptoms of fatigue, low mood and energy levels that can come along with perimenopause and menopause, Jess advises to get specific with natural herbs. “Black Cohosh is a species of flowering plant that is excellent for reducing pain, fatigue and can lift your mood. Ginseng is also one of my favourite herbs because research has shown that it can help with sleep disturbances and energy levels.”

3. Help your hormones. During perimenopause and menopause, it is no secret that your hormones are all over the place. Zinc is an essential mineral that is vital for hormone production and your overall immune system. Jess recommends aiming for 50mg of Zinc a day, which can also be topped up in your diet through whole grains, cashew nuts, almonds, spinach, and kale.

4. Stay healthy.  “It may seem like stating the obvious, but it is imperative that you maintain a healthy lifestyle and diet during perimenopause and menopause to reduce those uncomfortable physical symptoms,” Jess said. With hormones fluctuating, the body can feel dramatically out of whack, so it is important to eat a diet full of whole foods, including a range of dairy, healthy fats, whole grains and fruits and vegetables. Cardio such as brisk walking, jogging, or swimming and any sort of strength training will also improve your overall mood, and strengthen your body.

Photo: Fabian Centeno/Unsplash