Mammograms are a critical tool for detecting breast cancer, and their importance doesn’t diminish after menopause.   Many women assume that once they reach menopause, their risk of breast cancer decreases or that mammograms become less necessary. However, mammogram menopause screenings remain crucial since postmenopausal women are still at significant risk. Regular screenings play a vital role in early detection and treatment success.   Understanding how menopause affects breast health can help women make informed decisions about their screening routine.

How Menopause Affects Breast Health and Cancer Risk

Menopause brings significant hormonal changes that affect breast tissue and overall cancer risk. As estrogen and progesterone levels decline, breast tissue tends to become less dense and more fatty. Even though breast density decreases, the likelihood of developing breast cancer increases, making regular screenings crucial for early detection and successful treatment.   In fact, the majority of breast cancer cases occur in women over 50, with risk increasing as they age. Factors like family history, obesity, and hormone replacement therapy (HRT) can also influence risk levels post-menopause.

Why Mammograms Are Still Essential After Menopause

Some women believe that once they go through menopause, their need for mammograms declines, but this is a dangerous misconception. Detecting cancer early remains just as important, if not more so, in postmenopausal women.   Studies show that women who undergo regular mammograms have a significantly lower risk of dying from breast cancer due to early detection. Skipping screenings could allow cancer to progress undetected, leading to more invasive treatments and poorer outcomes.   Regular mammograms help catch small tumors before they spread, improving survival rates and treatment success. Staying on top of screening recommendations is one of the most proactive steps postmenopausal women can take for their health.

Updated Mammogram Guidelines for Postmenopausal Women

Health organizations provide varying recommendations for mammogram frequency after menopause, but most agree that regular screening remains essential. Here’s what leading experts suggest:  

• American Cancer Society (ACS): Women aged 55 and older can switch to mammograms every two years or continue yearly screenings based on personal preference and risk factors.
• U.S. Preventive Services Task Force (USPSTF): Recommends mammograms every two years for women aged 50 to 74.
• American College of Radiology (ACR): Suggests annual mammograms for women over 40, especially those with risk factors like family history or prior abnormal screenings.

Some women may need more frequent screenings, particularly if they have a strong family history of breast cancer, a history of dense breast tissue, or have used hormone replacement therapy (HRT). It’s important to discuss personal risk factors with a healthcare provider to determine the best screening schedule.   Following these guidelines ensures that breast cancer is detected early when treatment is most effective.

Tips to Make Mammograms More Comfortable After Menopause

Mammograms can be uncomfortable, especially for postmenopausal women who may experience increased breast sensitivity due to hormonal changes. Fortunately, there are several ways to make the experience more comfortable and effective:

Schedule Smart

Book your appointment when your breasts are least tender. For many postmenopausal women, any time of the month is fine, but avoiding caffeine for a few days before the test may help reduce tenderness.

Take a Pain Reliever

If you have sensitive breasts, taking an over-the-counter pain reliever like ibuprofen about an hour before your appointment can help minimize discomfort.

Wear a Two-Piece Outfit

You’ll need to undress from the waist up, so wearing a skirt or pants instead of a dress makes the process easier.

Communicate with the Technician

Let the technician know if you’re feeling discomfort. They can adjust the positioning or take breaks if needed.

Stay Consistent

Regular screenings help radiologists compare past images to detect small changes early. Missing appointments can make detection harder.   By following these simple steps, mammograms can be a smoother and more effective experience.

Addressing Common Fears & Misconceptions

Many postmenopausal women have concerns about mammograms, often due to misunderstandings about their necessity or effectiveness. Let’s clear up some of the most common myths:

• "My breast cancer risk drops after menopause, so I don’t need mammograms.": While breast cancer risk due to hormonal fluctuations may decline, overall risk increases with age. Most breast cancer cases occur in women over 50.
• "Mammograms are less effective in older women.": Actually, mammograms work better post-menopause because breast tissue becomes less dense, making abnormalities easier to detect.
• "If I live a healthy lifestyle, I don’t need regular screenings.": While a healthy lifestyle lowers your risk, it doesn’t eliminate it. Many women diagnosed with breast cancer have no significant risk factors.

Staying informed and following screening recommendations ensures that breast cancer is detected early when it’s most treatable.

Conclusion

Menopause brings many changes, but the need for regular mammograms isn’t one of them. As breast cancer risk increases with age, mammograms remain a crucial tool for early detection and improved treatment outcomes. Key takeaways from this article:

• Menopause affects breast tissue, but it doesn’t eliminate the risk of breast cancer.
• Health experts recommend regular mammograms after menopause, typically every one to two years.
• Simple steps—like scheduling wisely and communicating with technicians—can make mammograms more comfortable.

If you’re unsure about your screening schedule, talk to your doctor to develop a plan that fits your personal risk factors. Staying proactive with mammogram menopause screenings is one of the best ways to prioritize your health in the postmenopausal years. Looking for more ways to maintain your well-being after menopause? Check out our guide on hormone health and cancer prevention.

Menopause brings many changes, and, unfortunately, digestive issues—especially constipation—are among the most common but least talked about. Hormonal shifts can slow digestion, alter gut bacteria, and make bowel movements more difficult, leaving many women struggling with discomfort. The good news? With the right dietary choices, lifestyle adjustments, and natural remedies, you can keep your digestive system running smoothly through menopause. Let’s start with understanding why menopause affects digestion in the first place.

Why Menopause Affects Digestion and Causes Constipation

Menopause brings a major hormonal shift that directly impacts digestion. The two key hormones at play—estrogen and progesterone—both influence gut motility and bowel regularity. This explains why menopause and constipation often go hand in hand.

• Estrogen and gut function: Estrogen helps regulate the nervous system that controls digestion. As estrogen declines, the gut slows down, leading to sluggish bowel movements.
• Progesterone and constipation: Progesterone has a natural muscle-relaxing effect, which can slow digestion too much, making stools harder and more difficult to pass.

Beyond hormones, other menopause-related factors contribute to constipation:

Dehydration

Many women experience increased dryness in menopause, which extends to the digestive system, making stools harder.

Lower physical activity

Reduced movement means less stimulation for the intestines, slowing down bowel transit.

Stress and the gut-brain connection

Stress can disrupt gut bacteria and slow digestion, increasing bloating and discomfort. Now that you know why menopause and constipation are linked, let’s look at dietary strategies to improve digestion.

Dietary Strategies to Improve Digestion

What you eat plays a major role in keeping your digestion smooth during menopause. Making a few strategic dietary changes can help prevent constipation and support overall gut health.

1. Increase Fiber Intake

Fiber adds bulk to stool and helps it move through the digestive tract more easily. Aim for 25–30 grams of fiber per day from sources like:

• Fruits – Berries, apples (with skin), pears, prunes
• Vegetables – Leafy greens, carrots, Brussels sprouts#
• Whole Grains – Oats, quinoa, brown rice
• Seeds – Flaxseeds, chia seeds

Tip: Start slow! Adding too much fiber too quickly can cause bloating. Increase intake gradually and pair it with plenty of water.

2. Prioritize Hydration

Dehydration is a common cause of menopause-related constipation. Drink at least 8 cups (64 oz) of water daily, and more if you consume high-fiber foods. Herbal teas and broths can also help keep you hydrated. Tip: Warm lemon water in the morning can stimulate digestion and support regularity.

3. Add Fermented Foods for Gut Health

Menopause can alter the gut microbiome, which affects digestion. Probiotic-rich foods help restore balance and improve stool consistency. Try:

1. Yogurt with live cultures
2. Kefir
3. Sauerkraut
4. Kimchi
5. Miso

By making these dietary changes, you’ll create a strong foundation for better digestion.  Next, let’s explore lifestyle habits that can keep your gut moving.

Lifestyle Changes for Better Gut Motility

Diet is just one part of the equation—your daily habits also play a crucial role in managing menopause and constipation. Incorporating movement, stress management, and a consistent routine can significantly improve gut motility.

Move Your Body Daily

Regular physical activity stimulates intestinal contractions, making it easier for waste to move through the digestive tract. The best exercises for digestion include:

• Walking – Even a 20-minute walk after meals can aid digestion.
• Yoga – Poses like twists and forward bends help stimulate the intestines.
• Strength training – Building muscle improves metabolism and supports overall gut function.

Tip: Aim for at least 30 minutes of movement most days of the week to keep your digestion on track.

Manage Stress for a Healthier Gut

The gut and brain are deeply connected, and stress can slow digestion, disrupt gut bacteria, and trigger bloating or constipation. Simple stress-reducing practices include:

• Deep breathing exercises (like box breathing)
• Meditation or mindfulness
• Journaling or relaxation techniques

Tip: Even just 5-10 minutes of stress relief daily can make a noticeable difference in gut health.

Stick to a Regular Eating Schedule

Irregular meal timing can confuse your digestive system. Eating at consistent times each day helps regulate bowel movements. Try to eat meals around the same time daily. Avoid skipping meals, as this can slow digestion. Finish eating at least two hours before bed to allow proper digestion overnight. By combining these habits with a gut-friendly diet, you’ll create an environment for smoother digestion.  Next, let’s look at supplements and natural remedies that can further support gut health.

Supplements and Natural Remedies for Constipation

Sometimes, even with a fiber-rich diet and healthy lifestyle, menopause-related constipation can persist. In these cases, certain supplements and natural remedies can provide extra support.

Probiotics & Prebiotics for a Healthier Gut

Menopause alters gut bacteria, which can slow digestion. Probiotics (healthy bacteria) and prebiotics (fiber that feeds good bacteria) help restore balance.

• Best probiotic sources: Yogurt, kefir, sauerkraut, kimchi, probiotic supplements
• Best prebiotic sources: Garlic, onions, asparagus, bananas, oats

Tip: Look for a probiotic supplement with at least 10 billion CFUs and a mix of Lactobacillus and Bifidobacterium strains.

Magnesium for Natural Relief

Magnesium helps relax the intestines, drawing water into the bowels to soften stools. It’s an effective, gentle remedy for constipation.

• Magnesium citrate – Best for relieving occasional constipation
• Magnesium glycinate – Helps digestion and supports relaxation

Tip: Start with 200-300 mg before bed to see how your body responds.

Herbal Remedies for Gentle Support

Natural herbs can help stimulate digestion without harsh laxatives.

• Aloe vera juice – Soothes the digestive tract and promotes regularity
• Slippery elm – Forms a soothing gel that eases bowel movements
• Psyllium husk – A natural fiber supplement that adds bulk to stool

Tip: Always introduce herbal remedies gradually and drink plenty of water with fiber supplements. These natural solutions can provide relief when needed. However, if constipation becomes chronic or severe, it may be time to seek medical advice—let’s discuss when to consult a doctor next.

When to Seek Medical Help

While occasional constipation during menopause is normal, persistent or severe issues may signal a deeper problem. It’s important to recognize when to seek professional help.

Signs That Constipation Needs Medical Attention

If you experience any of the following, consult a doctor:

1. Constipation lasting more than three weeks despite dietary and lifestyle changes.
2. Severe abdominal pain, bloating, or cramping that doesn’t improve.
3. Blood in the stool or unexplained weight loss.
4. Sudden changes in bowel habits that feel unusual for you.

How Hormone Therapy May Affect Digestion

Some women find that hormone replacement therapy (HRT) improves gut motility by balancing estrogen levels. However, others may experience bloating or digestive discomfort. A doctor can help determine if HRT is right for you.

When to See a Nutritionist or Gastroenterologist

If constipation persists despite lifestyle changes, a specialist can identify food sensitivities that may be slowing digestion, assess gut health through microbiome testing, and recommend personalized treatment options, such as targeted probiotics or prescription medications. It’s always better to address digestive issues early rather than wait for them to worsen. Now, let’s wrap up with key takeaways and next steps.

Conclusion

Menopause can bring unexpected digestive changes, but with the right strategies, you can maintain regularity and gut health. By understanding how hormonal shifts affect digestion, making dietary and lifestyle adjustments, and using natural remedies, you can reduce constipation and feel more comfortable. If constipation persists despite these changes, don’t hesitate to consult a healthcare professional to explore personalized solutions. Looking to optimize your gut health even further? Consider exploring gut microbiome testing or working with a nutritionist to develop a tailored digestive wellness plan.

Menopause is a natural phase of life that every woman experiences, but the journey isn’t the same for everyone.   Understanding the stages of menopause—from perimenopause to postmenopause—can help you anticipate changes, manage symptoms, and take control of your health. Whether you’re just starting to notice shifts in your body or have already entered menopause, knowing what to expect can make the transition smoother.

Understanding the Three Stages of Menopause

Menopause isn’t a sudden event—it’s a gradual transition that happens in three distinct stages: perimenopause, menopause, and postmenopause. Each stage is driven by hormonal shifts, particularly declining estrogen and progesterone levels, which can lead to a variety of symptoms.

1. Perimenopause: This is the lead-up to menopause when hormone levels fluctuate and symptoms begin.
2. Menopause: Officially begins when a woman has gone 12 months without a menstrual period.
3. Postmenopause: The years following menopause when symptoms may ease, but long-term health risks increase.

While every woman’s experience is different, knowing the general timeline and what to expect can help you navigate these changes with confidence. Next, let’s dive into the first stage: perimenopause.

Perimenopause: The Early Transition

Perimenopause is the first stage of menopause and can start anywhere from the mid-30s to the late 40s, though most women begin noticing changes in their early to mid-40s. This stage can last anywhere from a few months to over 10 years, with an average duration of 4 to 8 years.

What Happens During Perimenopause?

During this time, estrogen and progesterone levels fluctuate, leading to irregular menstrual cycles and a variety of symptoms. While ovulation still occurs, it becomes more unpredictable, making pregnancy still possible but less likely.

Common Symptoms of Perimenopause

• Irregular periods (shorter, longer, heavier, or lighter than usual)
• Hot flashes and night sweats
• Mood swings, anxiety, or irritability
• Sleep disturbances and fatigue
• Decreased libido and vaginal dryness
• Weight gain, especially around the abdomen

Managing Perimenopause Symptoms

• Tracking menstrual cycles to recognize irregularities
• Maintaining a balanced diet rich in whole foods, calcium, and healthy fats
• Regular exercise to support mood, bone health, and metabolism
• Stress management techniques, such as yoga, meditation, or therapy
• Consulting a doctor about hormone therapy or other treatments if symptoms are severe

Perimenopause is a time of change, but small adjustments to your lifestyle can make the transition smoother. Next, we’ll explore what happens when menopause officially begins.

Menopause: The Official Transition

Menopause is officially diagnosed when a woman has gone 12 consecutive months without a menstrual period. This typically happens between the ages of 45 and 55, with the average age being 51 in the U.S. Unlike perimenopause, where hormones fluctuate, menopause marks the point where estrogen and progesterone levels remain consistently low.

What Happens During Menopause?

Since ovulation has stopped, pregnancy is no longer possible naturally. Many symptoms from perimenopause continue, but some may intensify as the body adjusts to lower hormone levels.

Common Symptoms of Menopause

• Hot flashes and night sweats (often more frequent and intense)
• Insomnia and sleep disturbances
• Vaginal dryness and discomfort during intercourse
• Mood changes, anxiety, or depression
• Brain fog and difficulty concentrating
• Loss of skin elasticity and hair thinning

Health Considerations During Menopause

With estrogen at its lowest, women become more vulnerable to long-term health risks, including:

• Bone loss (osteoporosis): Increased risk of fractures due to lower bone density.
• Heart disease: Estrogen helps protect heart health, so the risk of cardiovascular issues rises.
• Metabolic changes: Weight gain, especially around the abdomen, becomes more common.

Managing Menopause Symptoms

• Hormone replacement therapy (HRT) can help with severe symptoms but isn’t for everyone.
• Non-hormonal options like lifestyle changes, herbal supplements, and prescription medications may provide relief.
• Regular exercise and a healthy diet can support heart and bone health.
• Pelvic floor exercises and vaginal moisturizers can ease discomfort.

Menopause is a significant transition, but with the right approach, it can be a manageable and even empowering phase of life. Next, we’ll look at postmenopause and what to expect in the years ahead.

Postmenopause: The Long-Term Phase

Postmenopause begins one year after your last period and lasts for the rest of your life. By this stage, the body has fully adjusted to lower hormone levels, and many menopause symptoms gradually fade. However, the long-term effects of estrogen loss become more noticeable, making it essential to focus on preventive health care.

What Happens During Postmenopause?

While hot flashes and mood swings may decrease, other concerns such as bone loss, heart health, and cognitive changes become more significant. Women in postmenopause are at a higher risk for osteoporosis, heart disease, and dementia.

Common Symptoms and Health Risks

• Persistent vaginal dryness and discomfort
• Increased risk of urinary tract infections (UTIs)
• Continued weight gain and slowed metabolism
• Higher risk of osteoporosis and fractures
• Increased risk of heart disease and high cholesterol
• Possible cognitive changes, like memory lapses

Staying Healthy in Postmenopause

• Bone health: Prioritize calcium, vitamin D, and weight-bearing exercises.
• Heart health: Eat a heart-healthy diet and monitor cholesterol levels.
• Hormone health: Some women continue HRT for symptom management, while others use non-hormonal treatments.
• Regular check-ups: Screenings for osteoporosis, heart disease, and breast health are crucial.

Postmenopause is not just about managing symptoms—it’s about thriving in this new phase of life by focusing on long-term well-being. Next, let’s explore some practical strategies for managing symptoms and staying healthy through all stages of menopause.

Managing Symptoms & Staying Healthy Through Menopause

While menopause is a natural transition, its symptoms and long-term effects can be challenging. The good news? There are many ways to manage discomfort and protect your health at every stage.

1. Lifestyle Adjustments for Symptom Relief

• Balanced diet: Prioritize whole foods, lean proteins, healthy fats, and fiber.
• Regular exercise: Strength training, walking, and yoga can reduce stress and support bone health.
• Stress management: Meditation, deep breathing, and mindfulness can help with mood swings.
• Quality sleep: Create a sleep-friendly routine, avoid caffeine at night, and keep your bedroom cool.

2. Medical Treatments for Menopause Symptoms

• Hormone Replacement Therapy (HRT): Can help with severe hot flashes, mood swings, and bone loss. However, it’s not recommended for everyone.
• Non-hormonal medications: Certain antidepressants and other prescription drugs can relieve hot flashes and mood changes.
• Vaginal health treatments: Moisturizers, lubricants, and estrogen creams can ease vaginal dryness and discomfort.

3. Preventative Health Care in Menopause & Beyond

• Bone density scans: Regular screenings help detect osteoporosis early.
• Heart health monitoring: Check cholesterol and blood pressure regularly.
• Breast cancer screenings: Routine mammograms remain essential.
• Cognitive health: Staying mentally active, exercising, and maintaining social connections can help prevent memory loss.

Menopause is a significant transition, but with the right strategies, you can feel strong and vibrant at every stage. In the final section, we’ll recap the key takeaways and discuss the next steps for a healthy postmenopausal life.

Conclusion

Menopause is a natural but significant life transition, and understanding its three stages—perimenopause, menopause, and postmenopause—can help you manage symptoms and maintain your health. Key Takeaways:

• Perimenopause is the lead-up to menopause, marked by fluctuating hormones and irregular cycles.
• Menopause is confirmed after 12 months without a period, often bringing more intense symptoms.
• Postmenopause is the long-term phase where risks of osteoporosis, heart disease, and cognitive decline increase.

By focusing on lifestyle adjustments, medical treatments, and preventative care, you can confidently navigate menopause and feel your best at every stage.

For some of us, it can be a challenge to think of what joint doesn’t hurt- especially during perimenopause. From problematic hips and knees to elbows and wrists. Perimenopause can make us feel 80 in a 40-year-old body. Whether you’re struggling to open that jar or bend down to pick things off the ground. Let's face it, menopain can be a right pain. It’s time to find out why joint pain happens during perimenopause. Discover what you can do to say goodbye to your old lady mobility and hello to the agile, able you.

What is Perimenopause?

“Peri” means “around” in Greek. So in simple terms, perimenopause means around menopause. It is sometimes referred to as the transition phase. It is the stage prior to menopause. For some women, this can last just a few months, and for others, a whole ten years. The average timespan for perimenopause is approximately 4 years. The average age it occurs is around 40-44 years old but can occur much earlier or later too. It’s usually marked by the irregularity of periods. Alongside many of the classic menopausal symptoms we hear about. This is due to the hormone fluctuations the body begins to go through. And one of these common symptoms during perimenopause is menopain.

What is Menopain?

Aches and pains during peri and menopause are extremely common. Believe it or not, it’s estimated to impact up to 50% of women- that’s a whopping 1 in 2 of us. But we mostly hear about hot flashes, mood swings, and disrupted sleep. Back in the 1920s, menopausal was diagnosed as “arthritis of menopause.” Today its clinical name is menopausal arthralgia. Arthralgia means pain the in joint. It can mimic other chronic pain conditions such as arthritis, osteoporosis, and fibromyalgia.

The Symptoms of Menopausal Arthralgia:

Joint and muscle aches/pains Joint stiffness Joint swelling Reduction in stamina Pins and needles Reduction in muscle strength

What Causes Menopain?

During perimenopause, the sex hormone estrogen fluctuates wildly. These chaotic changes can cause a wide spectrum of symptoms. From hot flashes and night sweats, to the dreaded menopain. That's because estrogen doesn’t just play a significant role in reproductive health. It’s also vital for many functions in the human body. Including the health of our bones and joints.

Loss of Synovial Fluid

Low estrogen means a loss of synovial fluid. Synovial fluid is what lubricates and cushions the joints. So without enough of it, the joints become stiff, lose mobility, and are prone to injury.

Cartilage Degradation

When estrogen is low, cartilage can begin to break down. Cartilage is what acts as a protective shield around our joints. Keeping them strong, smooth, and healthy. When cartilage breaks down, our bones can rub and grind against each other. This can cause pain, dysfunction, and loss of mobility.

Inflammation

Now we know low levels of estrogen cause loss of synovial fluid and cartilage. This means the joints are not protected and we are prone to inflammation. Estrogen is also anti-inflammatory. Low levels of estrogen means we have less to protect us from inflammation. This allows it to spread throughout the body and joints which can cause widespread pain.

Weight Gain

Weight gain is another extremely common experience during both peri and menopause. Again this impacts up to 50% of women. With most women having gained around 10kg by menopause. The main culprit? Estrogen loss. As estrogen decreases, the metabolism slows down meaning we burn fewer calories. That’s why so many of us see an increase in fat around our waist, hips, and belly. And feel like we gain weight much more easily. The problem is this extra weight puts more pressure on the joints. It can trigger more pain, wear and tear, and risk of injury.

What Helps Menopain?

Inner Harmony by CellaMD

When you’re suffering from menopain, it’s important to consider your gut health. Bad bacteria in our guts can feast away on estrogen. This can make perimenopausal symptoms much more severe than they have to be. This includes worsening those horrible aches and pains. Inner Harmony can help you heal your gut with healthy bacteria and restore hormonal balance. All naturally and safely. This can help reduce estrogen-related joint pain and other perimenopausal symptoms. It also includes powerful phytoestrogens. Phytoestrogens are plant-estrogens that mimic estrogen in the human body. This too can help relieve symptoms caused by estrogen loss. Inner Harmony also helps to shift the stubborn pounds gained during perimenopause. This can help take the burden off your joints and make it easier to move around and exercise.

Other Ways To Reduce Menopain:

Hormone Replacement Therapy (HRT)

HRT replaces lost levels of estrogen in the body which in turn, can help reduce symptoms such as menopain.

Pain Medication

Pain medication can provide temporary relief from the discomfort menopain. From OTC painkillers to anti-inflammatory NSAIDs.

Diet

Sugary, highly processed foods and alcohol can trigger inflammation in the body. This can make menopain worse. It’s important to focus on eating an anti-inflammatory diet. This includes fruits, vegetables, whole grains, and lean proteins.

Exercise

Exercise is great for increasing bone density and muscle mass. This is important for keeping the bones healthy and strong. It also helps maintain a healthy body weight and boosts endorphins for a happier, stable mood.

Finally

It’s no fun experiencing aches and pains and feeling like your body is older than your years. Menopain can disrupt the quality of life and impact mental health. While it may be a very common symptom during perimenopause, it doesn’t mean you have to suffer. There are ways to reduce menopain including medical treatments and lifestyle factors. From HRT to NSAIDs, to diet and exercise. Taking a daily probiotic like Inner Harmony can help. Boosting gut health and restoring estrogen levels- safely and naturally. It also helps with weight loss. This can take extra pressure off the joints and relieve the discomfort of nasty menopain. When it comes to joint pain during peri and menopause, it’s important to know you are not alone. Remember perimenopause is temporary and here are steps you can take for pain relief.

Sources:

Arthralgia of menopause - A retrospective review - PubMed (nih.gov) Menopause Joint Pain - Causes and Treatments | OMC (onlinemenopausecentre.com) Perimenopause - Symptoms and causes - Mayo Clinic Perimenopause: Rocky road to menopause - Harvard Health 19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk) What Is Perimenopause? When Does It Begin? (zoe.com) Perimenopause diet: The foods to love during the perimenopause (womenshealthmag.com) Exercise Advice for Women in Perimenopause and Menopause (themenopausecharity.org) Antidepressants and Menopause - The Menopause Charity By the way, doctor: Is vaginal estrogen safe? - Harvard Health Very-Low-Dose Birth Control Pills in Mid-Life (Perimenopause) | AAFP balance - Hormone Replacement Therapy (HRT) – The basics Factsheet (balance-menopause.com)

If you’re in your 40s/50s but your body feels 80, it’s time to learn about menopain.

It’s easy to blame aches and pains on getting older. But did you know that creaky and stiff joints during peri and menopause are extremely common?

It’s time to find out the real reason your hips, knees, and wrists are playing up. Learn what you can do to relieve pain and feel your actual age again.

What is “Menopain?”

Menopain refers to the aches and pains women experience during peri and menopause. In fact, menopain is more common than you may have realized impacting up to 50% of women. This physical phenomenon has been well-documented in medicine since the 1920s. Here it was first known as “arthritis of menopause.” Today we know it better as menopausal arthralgia.

Symptoms of Menopausal Arthralgia:

Joint and muscle aches/pains

Joint stiffness

Joint swelling

Reduction in stamina

Pins and needles

Reduction in muscle strength

What Causes “Menopain?”

The sex hormone estrogen plays a vital role in the health of our bodies- not just our reproductive system. As we age, estrogen levels decrease. This decrease becomes more noticeable as women enter the transition phase, perimenopause. And becomes even more significant at menopause and beyond.

Low levels of estrogen are responsible for many perimenopause symptoms women experience. These include hot flashes, mood changes, and vaginal dryness. Not only that but low estrogen is the main reason why so many women experience menopain.

Loss of Synovial Fluid

Synovial fluid is a lubricant that protects and cushions your joints. But without enough estrogen, synovial fluid dries up. Now the joints are highly vulnerable. They may become stiffer, lose mobility, and the risk for 'wear and tear' increases.

Cartilage Degradation

Cartilage is vital for acting as a protective shield surrounding the joints. We need it for our joints to stay strong, smooth, and healthy. However, when estrogen is low, cartilage breaks down. This can cause the bones to rub and grind against each other. In turn, impairing joint function and mobility.

Inflammation

Low levels of estrogen cause synovial fluid loss and cartilage degradation. This leaves us susceptible to inflammation. Estrogen in itself has anti-inflammatory properties. So without enough of it, inflammation can spread like wildfire. It triggers more pain around the joints and surrounding areas.

Weight Gain

It’s estimated that by the time menopause happens, women will have gained a whopping 10kg. This is because estrogen loss makes your metabolism slow down. This means your body burns fewer calories. It’s why so many women notice more fat around their middle and easier weight gain. Despite not changing their diet or exercise routine whatsoever.

This miserable reality is also a cause of menopain. The extra pounds put more pressure on our joints and can put them under more stress and strain. Leaving us at higher risk of wear and tear, injury, and pain.

What Can Help Menopain?

Inner Harmony by CellaMD

Bad bacteria in the gut is inevitable as we age due to lifestyle, diet, and antibiotics. It’s pretty much unavoidable. And this build-up of nasty bacteria eats away at estrogen. The last thing we need during the transition phase and menopause. It only enhances the joint pain and other uncomfortable hormonal symptoms we experience.

Inner Harmony is a daily probiotic that helps restore healthy bacteria to your gut. In turn, balancing estrogen in a natural, safe way. It also includes valuable phytoestrogens. These plant-estrogens mimic estrogen in the human body. Boosting estrogen levels and providing us with relief from nasty hormonal symptoms.

It can help relieve you of the discomfort of joint aches and pain. Alongside, helping with weight loss that can take that extra pressure off your joints. With less joint pain, exercise is easier and can help further with weight loss and mood.

Other Treatments That Can Help Menopain:

Hormone Replacement Therapy (HRT)

HRT can help replace lost estrogen levels that cause symptoms such as menopain in women.

Pain Medication

Certain medications can help with pain such as NSAIDs that are anti-inflammatories.

Anti-inflammatory Diet

Avoiding sugary, highly processed foods can help reduce inflammation. Instead eating a healthy, nutritious diet can decrease inflammation.

Exercise

Strength training and low-impact exercise can help. It improves bone density and increases muscle mass. This can help with joint pain, and metabolism and reduce the risk of disease and injury. It also releases endorphins which is a bonus to help with mood.

Finally

Menopain can feel like the weight of the world is on your shoulders (literally.) It’s time to drop off the extra weight pulling you down.

Consider taking a daily probiotic like Inner Harmony. This can help improve gut health to restore hormonal balance, naturally and safely. It can help provide pain relief and aid weight loss. All of which can help you and your joints feel better.

There are other treatments that can help menopain. These include medical interventions such as HRT and NSAIDs. Also, lifestyle factors can help such as an anti-inflammatory diet and exercise.

It is estimated that 50% of women experience menopain. But just because it is a common symptom of perimenopause, doesn’t mean you have to put up with it.

Sources:

Arthralgia of menopause - A retrospective review - PubMed (nih.gov)

Menopause Joint Pain - Causes and Treatments | OMC (onlinemenopausecentre.com)

Perimenopause - Symptoms and causes - Mayo Clinic

Perimenopause: Rocky road to menopause - Harvard Health

19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk)

What Is Perimenopause? When Does It Begin? (zoe.com)

Perimenopause diet: The foods to love during the perimenopause (womenshealthmag.com)

Exercise Advice for Women in Perimenopause and Menopause (themenopausecharity.org)

Antidepressants and Menopause - The Menopause Charity

By the way, doctor: Is vaginal estrogen safe? - Harvard Health

Very-Low-Dose Birth Control Pills in Mid-Life (Perimenopause) | AAFP

balance - Hormone Replacement Therapy (HRT) – The basics Factsheet (balance-menopause.com)

And How Do You Know If You’re Suffering From It Right Now?

We all hear about menopause- the dreaded hot flashes and mood swings. But what is perimenopause? And the big question is, how do you know if you're suffering from it?

It's time to learn all about perimenopause. The signs and symptoms to look out for and what you can do to get relief from the hormonal haywire.

What is Perimenopause?

Before the cessation of periods, there is a transition phase leading up to the menopause. This transition phase is known as perimenopause. "Peri" is Greek for “around” menopause. The average age it occurs is between 40 and 44 years old, but it can happen as early as your 30s.

Believe it or not, perimenopause can occur up to 10 years or simply just months before menopause. However, the average perimenopausal phase begins four years before.

As women age, the ovaries produce fewer eggs. Throughout perimenopause, the progesterone and estrogen produced by the ovaries begin to fluctuate.

This causes more dramatic fluctuations in estrogen levels than the average menstrual cycle. It can cause irregular and unpredictable periods. This is often the first tell-tale sign that perimenopause is occurring.

The further throughout perimenopause, estrogen declines further. This leads to the complete cessation of periods. After 12 consecutively missed periods, you have been through menopause.

How Do I Know If I’m Experiencing Perimenopause?

It can be hard to know that what you are experiencing is perimenopause. There’s no definitive sign like menopause itself. But there are many signs and symptoms to look out for.

The symptoms are very similar to menopause caused by hormonal fluctuations.

There is bloodwork that can be done but not all doctors are willing to test. What's more, the results may not be able to tell you if you are experiencing perimenopause. So observing the symptoms you are experiencing may be more helpful.

The symptoms of perimenopause are practically identical to those experienced during and post-menopause. The biggest tell-tale sign a woman is experiencing perimenopause is her menstrual cycle. If you are in your 40s and your periods have changed in cycle length, heaviness, and irregularity- it is likely you are in perimenopause.

But this isn’t the only common symptom. Perimenopause can cause a wide range of symptoms. These symptoms can have a huge impact on a person's quality of life and should always be taken seriously.

The Most Common Symptoms of Perimenopause:

1. Changes in Menstrual Cycle

2. Hot Flashes/Night Sweats

3. Sleep Disturbances

4. Mood Issues

5. Vaginal Dryness

6. Weight Gain

How to Soothe Perimenopause Symptoms

While perimenopause is a natural transition, it doesn’t mean you have to suffer. If the symptoms are causing distress and disruption to daily life, it’s important to speak up and seek help. There are lots of options when it comes to getting the very best care during this time. There are ways a doctor can help and ways you can help yourself.

Medical Interventions

If you think you are perimenopausal, it’s important to see a doctor. They can help you find a treatment plan that works best for your symptoms.

Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy (HRT) can help increase estrogen levels to reduce perimenopausal symptoms.

Birth Control

Low-dose birth control can help stabilize hormone fluctuations and reduce perimenopausal symptoms. (Plus you can still get pregnant during perimenopause. So if you’re not looking to expand the family, this may be for you).

Vaginal Estrogen

Vaginal Estrogen is a local HRT that is applied by either cream, pessary, tablet, or ring into the vagina. Because it’s local, it is used to treat vaginal dryness and irritation.

Anti-Depressants

Certain anti-depressants can help with hot flashes and night sweats.

Lifestyle Changes

Diet

Certain types of foods can help during perimenopause.

Omega 3 Fatty Acids

They can help with hormone production, brain function, night sweats, and depression. And help keep you full for longer

What Foods Have Omega 3 Fatty Acids?

Oily Fish e.g. Salmon, Sardines and Mackerel

Nuts

Seeds

Avocado

Phytoestrogens

These are plant estrogens that mimic human estrogen in the body. They can help reduce symptoms such as hot flashes and night sweats.

What Foods Have Phytoestrogens?

Soy e.g. Soy Beans, Tofu, Soy Sauce

Legumes

Fiber

Fiber helps with digestive health and bloating. It also helps with brain function and mood.

What Foods Have Fiber?

Vegetables

Wholegrains

Nuts/Seeds

Legumes

Calcium

Calcium is extremely important for bone health. This is essential during perimenopause. and beyond. The decline in estrogen levels puts women at risk for bone loss and osteoporosis. For your body to absorb calcium, ensure you also eat Vitamin D too.

What Foods Have Calcium?

Dairy e.g. Milk and Cheese

Canned Fish

Beans

Lentils

Broccoli

Okra

Soy

Exercise

Exercise is good for us at every age. But especially during perimenopause. Not only does it give us physical health benefits, but is great for mental health too.

It can help with many perimenopause symptoms such as joint pain and muscle aches. Alongside boosting and stabilizing our mood with endorphins.

Exercise during perimenopause also helps:

Maintain a Healthy Weight

Improve Bone Density

Increase Muscle Mass

Reduce Risk of Disease and Injuries

Beneficial Exercises For Perimenopause Include:

Strength Training e.g. Lifting Weights 2-3x a week

Cardio e.g. Brisk Walking, Cycling, or Swimming

Low-impact Exercise e.g. Yoga or Pilates

Sleep

"Get more sleep" can feel like a slap in the face. Especially when you’re getting rubbish sleep during perimenopause. If only it was that easy.

But sleep is extremely important when it comes to recovery, brain function, and mood. So we must do what we can to prioritize it. This can include creating better sleep hygiene.

Ways to Help Improve Sleep Include:

Reducing Screen Time

Reading Before Bed

Using a Weighted Blanket

Limiting Caffeine Intake

Daily Probiotics

Taking a daily probiotic can be very beneficial for many perimenopausal women. The bad bacteria in the gut feast on estrogen. So by replenishing healthy bacteria in the gut, you can help restore hormonal balance.

Inner Harmony is a natural and safe way to promote gut health and hormonal harmony. It includes the plant-estrogens phytoestrogens that mimic estrogen in the body. It can provide relief from the worst of perimenopause symptoms. Helping you say goodbye to those stubborn pounds, night sweats, and fatigue.

Finally

There is no singular, clear-cut sign a woman is in perimenopause but there are common symptoms. If you're a woman suffering from several of these symptoms, it could be perimenopause.

While it can happen at a variety of ages, perimenopause tends to occur in a woman’s mid to late 40s. The first sign is usually the irregularity of her menstrual cycle. Alongside other common symptoms such as hot flashes, mood changes and vaginal dryness.

Perimenopause may be completely normal, but it doesn’t mean you have to suffer. There are many ways to reduce symptoms. These can be medical treatments such as HRT. But they could also be lifestyle factors such as diet, exercise, and sleep. Inner Harmony can also help soothe the worst of perimenopause symptoms. All to help you feel yourself again.

If you’re experiencing perimenopause, know that you are not alone. It may be inevitable but it is temporary. And thankfully, there are lots of ways to help you feel better in your body.

Sources

Perimenopause - Symptoms and causes - Mayo Clinic

Perimenopause: Rocky road to menopause - Harvard Health

What Is Perimenopause? When Does It Begin? (zoe.com)

Perimenopause diet: The foods to love during the perimenopause (womenshealthmag.com)

Exercise Advice for Women in Perimenopause and Menopause (themenopausecharity.org)

Antidepressants and Menopause - The Menopause Charity

By the way, doctor: Is vaginal estrogen safe? - Harvard Health

Very-Low-Dose Birth Control Pills in Mid-Life (Perimenopause) | AAFP

balance - Hormone Replacement Therapy (HRT) – The basics Factsheet (balance-menopause.com)

Whether it's a once-trim figure or a good night’s sleep, menopause can change us from the inside out. It may be life's calling but we don't have to suck it up and live in discomfort.

With these 3 tips, you can reverse the worst of menopause. Discover the natural ways to restore balance and harmony to your body… and your sanity.

Healthy Diet

Food is fuel. And what we feed our bodies during menopause matters. Especially when we want to say goodbye to nasty symptoms and hormonal haywire. Eating a balanced, nutritious, and healthy diet is great for everybody. But it’s especially important during menopause.

Alcohol, sugars, and too many processed foods should be avoided. They can cause an inflammatory response in the body and worsen menopausal symptoms. Instead opt for a wide range of fruits, vegetables, lean proteins, and whole grains. They can keep us feeling (and looking) our best.

But it’s also important to consider nutrient intake during menopause. Nutrients can have a powerful, positive impact on our health. They can help restore hormonal balance, improve bone health, and boost energy.

Nutrients to Include in Your Diet:

Calcium

Calcium is found in dairy products such as milk and cheese. It is also abundant in leafy greens such as curly kale and okra.

Magnesium

Stock up on dark chocolate, nuts, legumes, tofu, and seeds.

Vitamin D

Vitamin D is not just from the sun, but our diet too! It’s found in oily fish, red meats, egg yolks and liver.

Omega-3

You can find these essential fatty acids in certain fish and seafood. Alongside nuts, seeds, and plant oils.

Stress Management

If there’s an excuse to book that deep tissue massage you’ve been thinking about- this is it. Menopause can be a particularly stressful experience. With all the physical changes and unwanted symptoms, it can leave us wanting to pull our hair out. But the stress it causes creates a vicious cycle. Worsening symptoms and worsening our quality of life- and mental health.

High Stress Levels in Menopausal Women Can Impact:

Menopausal Symptoms

Hormonal fluctuations during menopause can interfere with the body’s stress response. Amplifying symptoms such as hot flashes, night sweats, mood swings, and irritability.

Sleep Disturbances

Stress can disrupt our sleep pattern leading to poor sleep quality or even insomnia. Due to the estrogen decline in menopause, many women experience sleep disturbances. High stress can exacerbate it.

Mental Health Concerns

Hormonal fluctuations, along with stress, can affect neurotransmitters in the brain. This can cause mood disturbances and leave us vulnerable to anxiety and depression.

Cardiovascular Health

Chronic stress can increase the risk of hypertension and heart disease. During menopause, we are already at a higher risk for cardiovascular issues. This is due to declining estrogen levels. So factor in chronic stress too, and it’s no good for the health of hearts.

Immune Function

Chronic stress can weaken the immune system. Truly the last thing we need during menopause is illness or infections.

Bone Health

Chronic stress increases cortisol levels in the body. This can cause bone loss over time. As menopausal women, we are already at increased risk of bone loss and osteoporosis. Again, no thanks to declining estrogen levels.

Women during menopause need to take the best care of themselves they can. By managing stress levels, we can keep our bones sturdy and strong. Our immune systems fighting and our hearts pumping. All while reducing the worst of menopausal symptoms.

Ways to Reduce Stress

In a world like ours, it can feel impossible to avoid stress. Especially during menopause. But here are a few things you can incorporate into your daily life that can help manage stress.

Relaxation Techniques Include:

• Deep Breathing Exercises
• Mindfulness Meditation
• Yoga/Tai Chi
• Keeping a Journal

It’s also important to prioritize sleep. Menopause can make it a challenge to feel well-rested or sleep through the night. But we can make simple and small changes that can improve our sleep hygiene. All to help improve the quality of a good night's rest.

Sleep Hygiene Practices Include:

• A Bedtime Ritual and Established Routine
• A Cosy and Comfortable Sleep Environment
• Reduce Screen Time Before Bed
• Less Caffeinated Beverages

Restore Hormonal Balance

During menopause, the word balance and hormones don’t mesh too well. But there are ways that you can naturally restore hormonal harmony. Give you and your hormones the peace you deserve. These natural ways can help combat the worst of menopause. Reversing time, back to your former self.

But remember, consult a doctor before taking herbal remedies or supplements. Despite being natural, they can have adverse effects on specific health concerns. So it’s always best to be safe.

These powerful, natural remedies prove that medication isn't always the answer. Here are some ways women are soothing menopausal discomfort naturally.

Herbal Remedies

Black Cosh

Black cohosh may help reduce hot flashes and other menopausal symptoms. It contains compounds that can mimic the effects of estrogen in the body. Because of this, it may help ease menopausal symptoms triggered by estrogen loss.

Evening Primrose Oil

Evening primrose oil (EPO) is another herbal supplement that some women swear by. It can help to manage the worst symptoms of menopause. In particular, hot flashes, mood swings, and vaginal dryness.

EPO contains gamma-linolenic acid (GLA). This is an omega-6 fatty acid. The body converts this into substances with anti-inflammatory properties. By reducing inflammation, it's believed EPO may help balance hormone levels. This can help reduce menopausal symptoms.

Phytoestrogens

Phytoestrogens are naturally occurring compounds found in certain plants. They have a chemical structure similar to estrogen. Because of this similarity, phytoestrogens can bind to estrogen receptors in the body. This can help to restore hormonal balance.

Phytoestrogens are a natural approach to managing menopausal symptoms. Soothing hot flashes, night sweats, vaginal dryness, and mood swings.

Common Food Sources For Phytoestrogens:

• Soybeans
• Tofu
• Sesame Seeds
• Flaxseeds
• Chickpeas
• Tempeh
• Lentils
• Wholegrains

Take a Daily Probiotic

Many women swear by a daily probiotic for reducing menopausal symptoms. Probiotics work by introducing healthy and beneficial bacteria back into your gut. This can help restore balance to your hormones.

When we have too many bad bacteria in the gut, it worsens the decline of estrogen. So providing our gut with what it needs to work at its best, boosts estrogen levels. Allowing us to finally have menopausal relief.

By taking a daily probiotic like Inner Harmony, you can give your body what it needs. It naturally restores hormonal harmony to ease the worst of menopause. It gives you more energy, better sleep, and even shifts unwanted weight gain. It’s an effortless and effective way to reverse menopause symptoms.

Finally

While we may not be physically able to reverse menopause, we can sure feel like we are. By soothing the symptoms of menopause, we can make it seem like it never even happened. Bringing peace to our hormones- and our minds too.

With these 3 tips, we’ve got you covered. Maintain a healthy lifestyle and eat nutrient-dense foods. Reduce stress with relaxation techniques and better sleep hygiene. And consider holistic herbal remedies and a daily probiotic.

Don’t let menopause stop you from living your best life. Feel confident and good in your own body and take back control. These tips can naturally reverse menopause symptoms- all so you can feel like your old self again.

Sources:

Menopause Diet: How What You Eat Affects Your Symptoms (healthline.com)

Menopause and stress - The Menopause Charity

Black Cohosh: Benefits, Dosage, Side Effects, and More (healthline.com)

Evening Primrose Oil and Menopause (verywellhealth.com)

Phytoestrogens: Benefits, risks, and food list (medicalnewstoday.com)

Who doesn’t love a secret? Especially one that holds the key to soothe the worst of menopause symptoms.

It’s time to discover the Japanese secret to soothing menopause symptoms. A secret that gives plant power a whole new meaning. Drum roll, please...

The Secret Revealed

And the secret is... soy sauce. Now it’s likely you’re thinking what has soy sauce got to do with menopause? But the truth is- a lot. To soothe menopausal symptoms, the source is in soy sauce. This is because it is abundant in phytoestrogens.

What Are Phytoestrogens?

phenols that plants produce for their health. They are great mimics of estrogens in the human body.

When consumed by humans, they activate and bind to estrogen receptors. Essentially, phytoestrogens act like our naturally occurring estrogens.

What Are The Benefits of Phytoestrogens?

During menopause, estrogen levels decline. This is often the primary reason we experience unwanted symptoms. So as you can imagine, boosting estrogen levels in the body can work wonders to reduce them.

Phytoestrogens are even giving Hormone Replacement Therapy (HRT) a run for its money. Working as a wonderful alternative to soothe the worst symptoms of menopause.

It's time to discover some of the main benefits of phytoestrogens during menopause.

Relief From Hot Flashes

Phytoestrogens can bind to estrogen receptors. This can help to soothe symptoms caused by low levels of estrogen. Especially those dreaded menopausal hot flashes.

Bone Health

Estrogen is vital for maintaining bone density. But during menopause, our estrogen levels decline. This leaves us vulnerable to loss of bone and a higher risk of osteoporosis. Phytoestrogens can help by boosting estrogen levels. This helps our bones stay strong, sturdy, and healthy.

Cardiovascular Health

During menopause, we are at higher risk of heart conditions. This is due to declining estrogen levels. So phytoestrogens can help maintain heart health. Keeping inflammation away, improving our lipids profile, and preventing heart disease.

Vaginal Health

Vaginal dryness, itching, and discomfort are not uncommon during menopause. Phytoestrogens may help reduce these symptoms. Improving vaginal health by promoting moisture and skin elasticity in the vaginal tissues.

Reduced Risk of Breast Cancer

Phytoestrogens aren’t just powerful for reducing symptoms during menopause. They can even prevent more serious health issues according to studies. Phytoestrogens can decrease the risk of breast cancer.

How to Soothe Menopause Symptoms With Phytoestrogens

Well now we’re all in on the secret- soy sauce. But that doesn’t mean that’s the only way. There are many ways we can consume phytoestrogens- and thankfully they are delicious. And what’s more delicious? Saying no more to those dreadful hot flashes.

Phytoestrogen Foods

Isoflavones

The most common types of isoflavones are:

1. Genistein: Genistein is one of the most studied isoflavones. It has been researched for its potential health benefits, including its antioxidant properties. It may play a role in reducing the risk of certain diseases. From cardiovascular disease to certain types of cancer.

2. Daidzein: Daidzein can potentially help bone health and menopause symptoms. It may also play a role in reducing the risk of hormone-related cancers.

Foods Rich in Isoflavones:

• Soybeans
• Tofu
• Tempeh
• Soy milk
• Edamame (young soybeans)
• Miso
• Soy flour
• Soy nuts
• Soy-based meat substitutes

Lignans

Lignans are another type of phytoestrogen found in different foods to isoflavones.

Foods Rich in Lignans:

• Flaxseeds
• Sesame seeds
• Sunflower seeds
• Pumpkin seeds
• Poppy seeds
• Whole grains (such as wheat, oats, barley, and rye)
• Berries (such as strawberries, raspberries, and cranberries)
• Cruciferous vegetables (such as broccoli and Brussels sprouts)
• Beans and lentils

Daily Supplement

As you can see, there is a wide variety of foods you can add to your diet to consume phytoestrogens. But an even easier way to ensure you’re boosting your estrogen levels is by taking a daily supplement. Inner Harmony works by restoring healthy bacteria to your gut. By doing so, it stops the bad bacteria from feasting away on our much-needed estrogen.

It’s the perfect partnership with a phytoestrogen-friendly diet. Not only can it help with digestive issues and our enemy the ‘monobelly’. But it can also shift unwanted weight gain, and ease hot flashes, night sweats, and fatigue. Finally giving you relief from the worst of menopause symptoms.

Finally

Soy sauce doesn’t sound so silly after all. Phytoestrogens can mimic estrogens in the body. This can help restore hormonal balance and give us well-deserved relief.

By eating a diet rich in phytoestrogens, we can help reduce the symptoms of menopause. A daily probiotic ensures our gut health is at its best. So fewer nasties can eat away at our estrogen levels. When we nourish the gut, estrogen can flourish- all for an easier menopause.

So now the cat’s out of the bag, what are you waiting for? It’s time to tuck into some delicious estrogen-boosting food. Give your gut what it needs to say a final farewell to the worst of menopause.

Sources:

Phytoestrogens for hormone replacement therapy? - PubMed (nih.gov)

Phytoestrogens - Breast Cancer Prevention Partners (BCPP)

The pros and cons of plant estrogens for menopause - ScienceDirect

Menopause can leave us feeling as if we're just existing. But now, it's time to start living again.

Unlock the secret to feeling 10 years younger during menopause. Dive deep into the power of nutrition, energy-boosting foods, and lifestyle tweaks. The very best tips and tricks that'll have you feeling like your vibrant self again.

Prioritize Nutrition

We all know how important food is to fuel the body. During the wrath of menopause, we need the best fuel we can get. If we are suffering from hot flashes, lethargy, or an irritable mood- food can be our friend. With the right nutrients, we can help soothe the worst of menopause.

Energy Levels

Sometimes menopause can feel like it's draining all our energy. But the right foods can give you that much-needed boost. Opt for nutrient-dense foods—like fruits, veggies, whole grains, and lean proteins. They can help keep your energy levels steady throughout the day.

Hot Flashes

Hot flashes are no joke. Thankfully, certain foods can help cool us down. If you are feeling hot and bothered, it’s time to reach for foods rich in phytoestrogens. Phytoestrogens are found in foods such as soy products and flaxseeds.

Hormonal Balance

During menopause, our hormones take us on a wild rollercoaster ride. Feeling as if our mood is on a constant up and down. But with the right nutrition, we can take back charge.

Foods rich in calcium, vitamin D, and omega-3 fatty acids all can help create hormonal harmony. Creating a more stable mood and less irritability. But it doesn’t stop there.

Bone Health

Calcium, vitamin D, and magnesium-rich foods also provide benefits to the health of our joints. As we experience menopause, estrogen decline causes bone loss. This can leave us vulnerable to osteoporosis. A varied diet including these nutrients can work wonders to keep our bones strong and sturdy.

What Foods Include These Nutrients?

Calcium-

• Dairy products such as milk and cheese
• Green leafy vegetables such as curly kale and okr

Vitamin D-

• Oily fish
• Red meat
• Liver
• Egg yolks

Omega 3 Fatty Acids-

• Fish and seafood
• Nuts
• Seeds
• Plant oils

Magnesium-

• Dark chocolate
• Nuts
• Legumes
• Tofu
• Seeds

Stay Active

Regular exercise isn’t just great for keeping our body moving like our young selves. It is also an amazing tool for our physical and mental well-being. Thankfully, this doesn’t mean running a marathon or training for the next Olympics.

Staying active during menopause with low-impact exercise can make a dramatic difference. It can help to soothe menopausal symptoms. Not only that, it can help us look, feel and move younger. Increasing our range of movement, cardiovascular health, and boosting our mood.

These types of exercises can work a charm during menopause. Keeping the body moving and the heart pumping.

Low-Impact Exercises Include:

• Walking
• Yoga
• Swimming
• Cycling
• Strength Training

Manage Stress

Stress in general is no good for us. It can drastically impact our health and impact our daily lives. Especially during menopause.

Experiencing menopause in itself is stressful enough. But daily life stressors add the unwanted cherry on top of the cake. It’s important to take time to prioritize yourself and reduce stress where you can.

Strategies For Stress Management:

• Mindfulness/Meditation
• Deep Breathing Exercises
• Journaling

Get Quality Sleep

Let’s face it, getting a good night's sleep during menopause can often feel like an impossible feat. Whether we are up at the crack of dawn, struggling to stay asleep or stuck to our bedsheets. It can feel like a good night's sleep is a lost distant memory.

But sleep is a basic human need. We need it for rest and recovery. To function at our best and stay healthy. Although it is easier said than done during menopause. So what can we do to prioritize sleep and boost our energy levels to feel younger and more ourselves again?

Tips to Improve Sleep Hygiene:

Establishing a Bedtime Routine

Whether it’s your evening skincare, brushing your teeth, or having a warm herbal brew. These things can train your brain to know it’s time to sleep. So always consider establishing a solid bedtime routine. All so you can make the most of that precious restorative sleep you need.

Creating a Comfortable Sleep Environment

What’s a better reason to splurge on a comfy mattress, luxury pillows or those high thread count bed sheets? After all, we spend a lot of our life in our beds.

Limiting Caffeine

When you’re sleep-deprived and fatigued, caffeine is a life-saver. But if we have it too close to bedtime, it can keep us wired. Consider limiting caffeine intake in the afternoon. Avoid it in the evenings to help yourself get better quality sleep.

Reducing Screen Time Before Bed

It’s easy to lie in bed and mindlessly scroll through social media. Maybe you whack on the TV and get engrossed in that next episode of an addictive series. But for better sleep hygiene, it’s important to reduce screen time before bed. Help our brains know it’s time to hit the hay as those bright lights don’t do our sleep any good.

Support Hormonal Balance

By supporting hormonal balance, we can help our bodies help us. Reducing menopausal symptoms that interfere with our daily lives. Making us feel old before our time. Fortunately, we don’t just have to suck it up. There are things we can do to take back charge of our bodies and restore hormonal harmony… and our sanity.

Hormone Replacement Therapy (HRT)

You can always discuss medical options such as HRT with your doctor. HRT supports hormonal balance by replacing lost estrogen levels during menopause. Helping to combat the worst symptoms caused by estrogen loss.

But like many medical treatments, it’s not for everyone. Discuss the pros and cons with your doctor and see if HRT may be right for you.

Healing Herbs

Mother Nature may have given us menopause but she also gave us the power of plants. These healing herbs can be a great and natural way to restore hormonal balance. For some, they provide many youth-boosting and menopause-reducing benefits. But again, it is always important to check they are safe for you to use with a health professional first.

These herbs include:

• Black Cohosh
• Evening Primrose Oil
• Soy Isoflavones

Daily Probiotics

Taking a daily probiotic can work wonders to soothe the worst of menopause symptoms. Helping revitalize our gut health and in turn, support hormonal balance. They can help our digestive system, bone health, immune system, and overall well-being.

A daily probiotic is an easy way to support our hormonal health. Taking a daily supplement such as Inner Harmony can help. Restoring balance to your hormones, and soothing menopausal turbulence.

It also can help boost our energy, sleep better, bloating, and aid weight loss. All so we can feel healthier, happier, and younger. And make it easier to incorporate healthy habits and do the activities we love. When we feel good on the inside, we look good on the outside too.

Finally

Feeling ten years younger comes from within. And that can certainly be a challenge when menopause hits us like a truck. But thankfully, there are ways to soothe the worst of symptoms. Bringing a spring back to your step and a smile back to your face.

It is important to prioritize nutrition and stay active. Reduce stress where we can and improve sleep hygiene. Supporting hormonal balance can help to combat the worst of menopause. With the help of medical treatment like HRT, or a natural probiotic like Inner Harmony.

With these tips and lifestyle changes, you will be well on your way to a healthier and happier you. Feeling better from within and feeling 10 years younger. All without the weight of menopause dragging you down. Take back control of your own body, and say no more to menopausal mayhem. You deserve to feel your very best, no matter what curveball life throws your way.

Sources:

Menopause Diet: How What You Eat Affects Your Symptoms (healthline.com)

Omega-3 Fatty Acids - Consumer (nih.gov)

Black Cohosh: Benefits, Dosage, Side Effects, and More (healthline.com)

Evening Primrose Oil and Menopause (verywellhealth.com)

Phytoestrogens: Benefits, risks, and food list (medicalnewstoday.com)

It's one of the most common menopause symptoms you've probably never heard of. Arthralgia essentially means joint pain and stiffness. And is a common discomfort experienced by many women during menopause.

In fact, it’s estimated that 50% of women experience menopausal arthralgia. But all we mainly hear about is the night sweats and hot flashes. Find out why stiff, achy joints can't just be blamed on our age.

What Are The Symptoms of Menopausal Arthralgia?

• Joint Pain
• Joint Stiffness
• Swelling or Tenderness in the Joints
• Morning Stiffness or Stiffness After Inactivity
• Difficulty Moving The Joints Freely
• Reduced Range of Motion in the Joints

Menopausal arthralgia doesn’t just cause joint pain. It can be extremely disruptive and impact our daily lives. It can stop us from participating in activities and social events or doing things that we enjoy. This can cause secondary symptoms such as depression, low mood, and fatigue.

It’s always important to see your doctor if you have chronic joint pain that is impacting your quality of life. Joint pain is a symptom of several health conditions, such as arthritis. It is always best to rule out potential health problems with a medical professional. But rest assured, joint pain during menopause is extremely common.

What Causes Menopausal Arthralgia?

Estrogen Loss

Menopause is known for causing hormonal changes. And one of those hormonal changes involves none other than estrogen.

Estrogen plays a highly important role in many functions of the human body. From the reproductive system to cognitive and cardiovascular function.

And it’s especially important for the health of our bones and joints. Estrogen helps in the production and maintenance of synovial fluid. This protects, lubricates and cushions the joints. It also has anti-inflammatory properties.

However, during menopause, estrogen levels decline. This results in less synovial fluid to cushion the joints. It means we have less protection against inflammation. All of which can contribute to joint pain.

But that’s not the only thing estrogen decline contributes to. It also plays a role in increased fat storage. This is because estrogen helps to regulate metabolism and body weight.

With less estrogen, we burn fewer calories and it also changes how our bodies store fat. While this may seem unrelated to your joints, it’s not. Let’s dive into why.

Fat Storage

During menopause, many people notice a shift in where their body stores fat. It is common for women to accumulate more fat around the abdomen. The problem with this is it's not just any type of fat- it’s visceral fat.

If you’ve heard of visceral fat before, you’ll know it’s dangerous. It can cause several serious health issues. For example, diabetes, high blood pressure, and heart disease. And even increase the risk of certain cancers.

Visceral fat is biologically active. This essentially means it releases inflammatory substances into the body. This means that the more visceral fat we have, the more of these substances get released. This can cause havoc for our bodies- especially our joints.

Increased Inflammation

Unfortunately for us, this increase in inflammation doesn’t limit itself to one area. It’s systemic, which means it impacts the entire body.

Chronic, low-level inflammation can weaken joints and degrade cartilage. The inflammation eats away at cartilage that protects, shields, and cushions your joints. Without enough healthy cartilage, joints become painful, stiff, and swollen.

Weight Gain

Weight gain is extremely common during menopause. By the time women enter menopause, it's estimated they gain approximately 10kg. That’s a whopping 22 pounds.

And it's no surprise that this extra weight isn’t always the kindest to your joints. The additional weight puts extra pressure on the joints. In particular, the weight-bearing ones like the knees and hips. This can cause them extra stress. Leading to the acceleration of wear and tear. Ultimately, causing more discomfort and joint pain.

Poor Sleep

With hot flashes and night sweats, menopausal women can experience sleep disturbances. And if never feeling well slept wasn’t enough, it can increase weight gain and inflammation.

Poor sleep can lead to higher levels of stress hormones such as cortisol. Cortisol is associated with unhealthy weight gain.

When we haven’t slept well, we don’t always make the best food choices. This is because we are low on energy and crave high-calorie foods to give us a boost. But unfortunately, this all contributes to fat gain. Which as we know, only exaggerates the burden on our joints.

How to Soothe Menopausal Arthralgia

Suffering from joint pain is no fun for anyone. It can stop you from doing what you love, and have an impact on your quality of life. It’s important to know that there are ways to help you manage it.

Always make sure to rule out other health conditions with a doctor. You can always discuss medical treatment too such as Hormone Replacement Therapy (HRT). It can help ease menopausal arthralgia by replacing lost estrogen levels. But it has its risks and is not for everyone. But thankfully there are things we can do at home to help our joint pain.

Reduce Stress

Daily life is stressful enough. But menopause can make it ten times worse. Always take a little time out to put yourself first and destress. It will help reduce cortisol levels.

Things that can help you relax:

• Meditation
• Deep Breathing Exercises
• Yoga

Move More

Low-impact exercise can be great for joint pain. It helps reduce inflammation, improve joint health, and aid fat loss. Low-impact exercises include:

• Walking
• Cycling
• Swimming
• Pilates
• Yoga

Anti-inflammatory Foods

Reduce foods high in sugar, unhealthy fats, and refined carbohydrates. These can increase inflammation which leads to joint pain. And won’t help on a weight loss journey.

Incorporate anti-inflammatory foods into your diet including:

• Fruits
• Vegetables
• Lean Proteins
• Wholegrains

Weight Loss

For most women, menopause causes weight gain. And as we now know, this can cause extra stress and strain on our joints. So weight loss can be a great tool to reduce and soothe menopausal arthralgia.

Inner Harmony is here to help. Shift unwanted pounds and take the load off your joints to regain the spring in your step again. It can help you sleep better and have more energy. All of which can help you move more and live a healthier lifestyle. Saying goodbye to menopausal weight gain, and menopausal joint pain.

Finally

Menopausal arthralgia may be common, but common doesn’t mean it has to be your normal. It’s all about helping your joints so they can help you.

Little changes can go a long way. Minimizing our stress levels, eating anti-inflammatory foods, and moving around a little more. You can always speak to a doctor about HRT too. All of this can help soothe menopausal arthralgia.

For weight loss, Inner Harmony can help you take back control. Less weight on your joints will be less weight on your shoulders.

Thankfully, there are things we can do to lessen the load of joint pain. By easing joint pain, you can finally feel free again.

Sources

Arthralgia of menopause - A retrospective review - Janice Blumer, 2023 (sagepub.com)

19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf (thebms.org.uk)

https://health.clevelandclinic.org/stress-and-weight-gain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6947726/

https://onlinemenopausecentre.com/menopause-joint-pain/

https://www.physio-pedia.com/Menopause_Associated_Arthralgia