Preparing for Menopause in Advance

IS MENOPAUSE REALLY SUCH A BIG TEST FOR A WOMAN'S HEALTH AND WELL-BEING?

On the one hand, it is a natural process; on the other, it is a major change that causes stress. During premenopause and menopause, due to the reduced activity of sex hormones in the body, unpleasant symptoms are experienced: hot flashes, mucosal dryness, changes in skin condition, elevated blood cholesterol, osteoporosis, etc.

DO ALL WOMEN REACT TO MENOPAUSE IN THE SAME WAY?

Psychologically, women react differently to menopause—some are glad to be rid of the menstrual cycle, which caused certain inconveniences, and no longer have to think about contraception, while others—and they make up the majority—take the changes quite sensitively due to societal pressure regarding how one should look and what makes a woman feminine. Shifts in sex hormones can also affect a woman's emotional well-being: depressive moods, anxiety, mood swings, sleep disturbances, and poor concentration can be troubling. Naturally, hot flashes also take a toll on well-being. Although the hormonal changes and the symptoms they cause are natural, this does not mean we can ignore them and simply wait for them to pass on their own.

HOW CAN MENOPAUSE SYMPTOMS BE ALLEVIATED?

Every woman's case is individual, especially when it comes to the use of dietary supplements or medications. In general, one should prepare for menopause in advance—at the latest from the age of 40. Fluctuations in sex hormones can begin 10 years before the final period. Often, women aged 38–40 do not experience classic menopausal symptoms like hot flashes, but other changes emerge: acne breakouts, increased blood cholesterol, elevated blood pressure, declining sleep quality. To enjoy better well-being and health, certain steps must be taken. For any woman approaching her forties, maintaining muscle tone and volume is essential, because as sex hormones decline, muscle mass naturally decreases. To maintain a healthy metabolism, avoid weight gain (which is typical during premenopause and menopause), stabilize blood glucose levels, and support better sex hormone activity, staying physically active is vital.

WHAT EXERCISES ARE MOST SUITABLE?

30–60 minutes of physical activity per day is recommended, combining aerobic exercises (walking, jogging, etc.) and workouts with weights—strength exercises provide axial loading on the bones. This will help maintain better energy metabolism in the muscles and slow down aging processes.

CAN A SPECIAL DIET HELP?

To maintain muscle mass during premenopause, it is advisable to consume 1.3–1.8 g of protein per kilogram of body weight per day, or 20–25 grams of protein with each meal (it is not recommended to eat the entire daily requirement in one sitting). Let's not do ourselves a disservice by eating meat three times a day; instead, let's pay attention to other protein sources, such as legumes. They are rich in isoflavones, which are necessary to support harmonious sex hormone activity. It has been observed that Japanese women experience fewer menopausal symptoms because they consume soy products throughout their lives. The Lithuanian equivalent is legumes, with lentils being particularly beneficial. Eating fatty fish is also recommended, as it is rich not only in protein, but also in Omega-3 polyunsaturated fatty acids.

WHAT OTHER VEGETABLES AND BERRIES ARE BENEFICIAL?

Eating pumpkin seeds is beneficial because they contain magnesium, which is necessary for all bodily functions. Pumpkin seeds, as well as sea buckthorn berries, are rich in Omega-7 polyunsaturated fatty acids needed to maintain cholesterol balance. The aforementioned isoflavones are found in red berries, so eating a handful of fresh seasonal berries daily is helpful. Fiber is essential (30 g per day is recommended) and is abundant in vegetables. Fiber helps maintain normal bowel function, supports blood cholesterol balance, and over time, through gut health, positively influences sex hormone function.

WHICH FOODS SHOULD BE AVOIDED?

Those that disrupt detoxification processes and burden liver function, as the liver metabolizes sex hormones. This includes industrially processed foods with many additives, added sugars, sugary drinks, and excessive consumption of white flour. Milk should also be limited, as it is industrially produced and contains various immune elements that can burden the body. I would encourage choosing food without fanaticism, focusing not on what to cut out, but on what to include. The more wholesome foods we eat (fish, legumes, vegetables, etc.), the less we will crave unhealthy food.

IS HORMONE THERAPY ALWAYS NECESSARY DURING MENOPAUSE?

Going through perimenopause, the body usually needs support. I would emphasize phytotherapy, but in certain cases, hormone replacement therapy is also required. Living without sex hormones (estrogens, progesterones, and androgens) is very difficult, and once menopause arrives, about a quarter of life still remains. Our body is remarkably wise and capable of adapting. If we lived in ideal conditions—calmly setting priorities, exercising, eating healthily, ensuring quality sleep, and experiencing no stress—we would naturally adapt to the changes, and hormone therapy would not be needed. However, we live in a world where women constantly face tension and stress. A 45-year-old woman often still has school-aged children and is continuing to build her career. The need for adaptation arises not only from within, due to hormonal shifts, but also from environmental factors, as stress triggers cortisol release, which interferes with the body's ability to adapt to changes in sex hormones.

WHAT CAN BE DONE TO HELP THE BODY ADAPT MORE EASILY?

In order to make the adaptation period easier and require as few interventions as possible, it is important to start living healthier as early as possible – exercising, getting good sleep, eating properly, and maintaining good liver function. As menopause approaches, it is also very important to set boundaries: how much and what I want to work on, what is important in life, what I will not do, etc. If a woman depletes herself too much, it will definitely affect her hormonal function: we cannot expend more than we take in.

WHAT OTHER THERAPIES WOULD YOU RECOMMEND?

You need to accumulate an entire arsenal of tools, because we are very different, and even for the same woman, yoga may help to relax and recover at one time, while at another time it will be more effective simply to get some sleep or do nothing. The task is to get to know yourself as much as possible and discover effective forms of therapy for yourself. Perhaps it is yoga, meditation, mindfulness practices, walks, osteopathy, psychotherapy, creativity, etc. The task for every woman during this period is to get to know herself as deeply as possible and discover therapy forms that are effective specifically for you. Getting to know yourself should start while you still have a regular menstrual cycle, from around age 30. It is also helpful to look into the menopause stories of your mothers and grandmothers, as the experience is often similar.

A WOMAN IS DIAGNOSED WITH MENOPAUSE. WHAT'S NEXT?

Menopause is diagnosed one year after the last menstrual period. It does not go away for the rest of one's life; rather, the symptoms simply subside because the body is able to adapt. The subsidence of symptoms can take a decade, so premenopause and the time until symptoms subside span about twenty years (keeping in mind that some conditions, like osteoporosis, may remain). Sex hormones never increase again, which is why certain symptoms and health disorders may be experienced.

A WOMAN WHO HAS REACHED MENOPAUSE IS OFTEN DESCRIBED AS SPITEFUL AND UNPREDICTABLE.

During menopause, the gonads produce fewer sex hormones, but the adrenal glands help maintain a normal level by producing the hormone DHEA (dehydroepiandrosterone). This hormone gives a woman a bit of aggression and irritability. However, hormones do not highlight anything we didn't already have. Swiss psychologist and psychiatrist C. Jung wrote that as menopause approaches, women begin to allow themselves more: 50-year-olds have often already raised their children and can dedicate more time and attention to themselves. Those around them might not like such an attitude and behavior, thinking that the woman has suddenly changed, but in reality, all the changes that emerge with menopause send us an important message – it is time to turn towards ourselves and give ourselves more attention. I see beauty in that.

WHAT HEALTH DISORDERS ARE MOST TYPICAL?

The decrease in sex hormones is associated with osteoporosis in women, increased cholesterol, and the risk of cardiovascular diseases. Dryness of mucous membranes is typical, pelvic organ prolapse may occur, urinary problems may arise, and libido may decrease – this leads to certain psychological challenges and changes in relationships. Cognitive functions may decline – it is precisely due to the decrease in estrogens that women suffer from Alzheimer's disease and dementia more often. The changes of menopause do not disappear unnoticed, which is why it is important to take care of yourself.

This article is from the second issue of the "Endobiogeny" magazine.