What it is:
Menopause occurs ~50 years of age when a female’s process of menstruation has ceased for 12 months. The end of periods means freedom from bleeding every three weeks, no risk of pregnancy, and therefore the ceasing of hormonal birth control and hormonal stability. For some, this can lead to a higher libido and more frequent, enjoyable sexual occurrences.
Perimenopause occurs at ~40 years of age and is the transitional phase from the menstrual cycle phase of life to the menopause phase. As this is a hormonal shift, you might experience a plethora of symptoms. Some more commonly spoken of involve hot flashes, mood changes, insomnia, difficulty concentrating, night sweats, and vaginal dryness. Yet the scientific community is sorely lacking in research for understanding and mitigating these effects, even though 50% of the human population will go through this medical stage of life.
One option depending on symptom severity, is hormone replacement therapy (HRT). This process looks to restore natural circulating hormone levels lost during menopause. There is a lot of mixed information regarding HRT due to a lack of research and a downplaying of women's suffering during this transitional period. If you'd like to learn more, we go deeper into this subject in our Menopause and Rejuvenation post but also speak with your doctor to see if it's right for you and your circumstances.
Purported claims:
Hormonal changes may influence:
Bone density
Cardiovascular risk
Cognitive health
Metabolism and body composition
A list of supplements have been touted to alleviate symptoms. Including:
Collagen
Creatine
DHEA
Glutathione
Magnesium
Rhubarb root extract
Taurine
What the science says:
Building a foundation of healthy eating habits and patterns is vital to the quality and comfort of your life, especially in transitional periods such as perimenopause. Foods to focus on include:
Good fats: Oily fish (salmon, mackerel), Olive oil, and seeds.
Fibrous foods: Non-starchy vegetables, complex carbs (sweet potatoes, oats, whole grains), and legumes (beans, lentils, peas).
Lean Proteins: Fish, tofu, chicken, yogurt, and seafood
Muscle Mass
Maintaining lean body mass is a vital part of health for women, especially as we age. A high-protein diet can help us reduce the severity of conditions such as Sarcopenia (loss of skeletal muscle mass) and fat mass gain in harmful areas such as the midsection.
Currently, the Recommended Daily Allowance for protein is 0.8g of protein per kg of body weight (g/kg/bw). However, numerous studies have shown this to be too low to maintain muscle in older adults, and adults should consider higher levels. The International Society of Sports Nutrition recommends levels as high as 2.3–3.1 g/kg/bw for athletes and points out the lack of research specific to women's and older adults' protein needs.
Bone Health
Bone health is a significant area to focus on as soon as possible, as the effects don’t necessarily show until later. Calcium is one of the essential minerals needed throughout a woman's life, but it especially requires a little bit of focus during this transition period. Focus on foods such as dark leafy greens (kale, spinach), canned fish with bones (sardines), and dairy (non-fat greek yogurt).
Alongside calcium, Vitamin D is crucial for absorption. Foods to focus on include eggs, liver, and fish (salmon, tuna, sardines).
Some interesting papers regarding the research on menopausal health include:
Prunes (Souza, 2022) - A nutritionally dense food that is great for most people at any age or stage of life, has shown promise in preserving bone mineral density in women ~62 years of age.
Organic Soy products (tofu, tempeh, miso, edamame) - Phytoestrogens (Franco, 2016) have similarities to estrogen and may possibly help mitigate symptoms of menopause, such as hot flashes. This is due to their chemical likeness to estrogen, which perimenopausal women begin to lack. Source organic items to avoid pesticides which are xenoestrogens and have a counterproductive effect on supporting estrogen balance.
Omega-3 (Oily fish, flaxseed, chia seeds, walnuts, and egg) - An important part of health in general, it may also assist with vaginal dryness and lower the frequency of hot flashes. There is preliminary research regarding Omega-3 (Lucas, 2009) on menopausal symptoms, but studies are limited.
Supplements
A range of supplements has been utilized to negate or downregulate menopausal symptoms. If you’d like to try any of these items, speak with your Apeiron Life Client Advocate regarding our Supplement program.
Here are some items that have shown the most promise in the mitigation of symptoms and correlation with stage-of-life needs.
Collagen - The main structural protein within the body, vital for skin, bones, connective tissue and more. It is, therefore, potentially beneficial to supplement when combined with Vitamin D, Magnesium, and Calcium. Additional considerations should be taken regarding vaginal wall thinning, joint pain, bone density concerns, and frequent/recurrent injury.
Creatine - Supplementation may help support bone mineral density, lean muscle mass, mood balance, and reduce overall inflammation. The limited studies that exist show a combination of resistance training and creatine supplementation (Smith-Ryan, 2021) may be important together to have any significant preservation effects.
DHEA (Dehydroepiandrosterone) - Supplementing with DHEA is seen as an alternative to HRT, due to its natural occurrence in the body and the reduced production with age. Increasing DHEA levels may assist in vaginal dryness, and bone density. However, it is a hormone and, therefore, can have significant side effects on other areas of health and interactions with medication. Magnesium repletion will help raise DHEA levels naturally.
Glutathione - Glutathione is an antioxidant that protects your cells from damage and is essential for many bodily processes, such as mitochondrial function and the maintenance of body proteins. During the peri/menopause period, potential oxidative stress increases therefore it's important to keep antioxidants in mind to help support cardiovascular disease and risk reduction.
Adequate Magnesium helps to increase glutathione recycling.
Magnesium - A range of roles is played by Magnesium in the body, so making sure to have optimal levels is important. You can source either Magnesium glycinate or Magnesium bicarbonate for a more absorbable form.
Rhubarb root extract - Research has shown the estrogen-regulating properties of rhubarb root extract to be an effective supplement for many areas of menopausal symptoms. Eg. Estrovera by Metagenics
Taurine - This is a naturally occurring amino acid, similar in structure to GABA and glycine; it is a calming neurotransmitter. As it is only found in animal foods (meat, fish, dairy), it is important to note intake and possibly supplement.
The below items may be less impactful, but here is the information if you’re curious.
Black cohosh - A widely used supplement to relieve menopausal symptoms. It has been shown to be especially effective at mitigating hot flashes. However, be cautious of how you obtain this supplement, as there have been detrimental outcomes from high doses and unregulated supplements.
Maca - A naturally occurring root that has shown promise for menopausal symptoms like mood, hot flashes, and interrupted sleep. As a food item, it is safe, but the supplement industry has provided studies mostly focused on their extracted product.
Red clover extract - Some studies showed improved mood, sleep, and bodily dryness when taken for an extended period. But there were mixed results from the studies that have been conducted, requiring further research.
St. John's wort - Another widely used supplement to mitigate low mode and hot flushes. However, it is a non-potent supplement that can interfere with medications and increase sensitivity to light, so make sure to speak with your doctor before adding this to any routine.
Our take:
The symptoms that occur during perimenopause and menopause should be addressed through medical and lifestyle support. You should not suffer just because this stage of life has been underresearched and overlooked.
Menopause should not be a time of life to find frustrating but should be seen as a transition of freedom from the shackles of a monthly cycle that has dominated your life for 30+ years.
However, this can only be done if you’re feeling comfortable and in control of the symptoms that can present. A personalized nutrition, exercise, and sleep plan, alongside targeted supplementation and lifestyle recommendations, can make the transition less burdensome.
For nutrition, focus on protein, fiber, calcium, and good fats to give yourself a solid basis for a healthy transition into menopause and beyond.
Will this benefit you?
Yes. A great nutrition foundation can mean the difference between being a healthy older woman or an elderly dependent person. The noticeable difference in the quality of life when you care for your health is remarkable.
Still curious to try it? If you do, here’s what to keep an eye on:
Speak with your Apeiron Life Client Advocate about our new program built specifically to support your change of life needs. Healthy eating patterns such as the Mediterranean diet, anti-inflammatory foods, and supplements may help support this stage of life.
Hormone replacement therapy (HRT) has mixed results but may benefit those suffering extreme symptoms. As with many medical treatments, side effects can occur, so working closely with your medical team is vital.
Alcohol is another factor that may significantly impact menopausal symptoms due to its competing factor with liver processing and its toxic effects on all cellular processes. Limiting intake and implementing protective methods may help reduce its impact on the body and the exacerbatory results of menopausal symptoms.
References and additional reading:
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