Imagine slipping into your favourite dress. For years it fitted you perfectly and felt like a second skin. Then suddenly you notice that it pinches and pulls. The fabric feels uncomfortably tight and the seams scratch your skin. At first, you assume that the new little pockets of fat are simply an unavoidable part of getting older. But as you soon discover, they are not the only changes you are facing. Your hair seems happier in the brush than on your head. Unexplained dizziness alternates with sudden sweating. Your body feels different, your mood fluctuates and you begin to wonder anxiously: “What is happening to me?”
Menopause – a natural phase of life full of challenges
For most women, menopause is a period in which physical, emotional and mental changes become noticeable. Hot flashes and sweating, low mood, sleep problems, fatigue and exhaustion, together with a general feeling of restlessness, are among the classic symptoms that may occur. The signs of menopause vary greatly from woman to woman and can present significant challenges. Menopause usually begins between the ages of 45 and 55 and is considered complete one year after the final menstrual period. However, signs can also occur in younger women. An earlier transition may be possible, especially if you have never used hormonal contraception. But why do symptoms such as hot flashes occur so often during menopause?
How do hormones affect your body and mind?
Fluctuating hormones during menopause are responsible for many of the changes you notice inside and out. During the fertile years, the two female sex hormones oestrogen and progesterone are in balance. While oestrogen supports growth and cell division, progesterone acts as its natural counterpart, exerting a balancing and calming effect. These hormones are crucial to your well-being. During menopause, the ovaries gradually reduce their activity and produce less oestrogen and progesterone. This does not happen at the same time, however, which can give rise to a wide range of symptoms.
Menopause and hormones: declining progesterone
Progesterone production drops rapidly during the early phase of menopause. Progesterone influences the production of melatonin, the so-called “sleep hormone”, and thereby promotes deep, restorative sleep. When progesterone is lacking, sleep problems can become more frequent. You may wake more often, be unable to sleep through the night or lie awake for hours. Nervousness, anxiety and increased irritability are also common during this phase.
Hormones during menopause: declining oestrogen
Although the beginning of menopause is often characterised by a relative excess of oestrogen, the later decline in oestrogen levels can lead to additional and sometimes more pronounced symptoms such as hot flashes and sweating. Falling oestrogen affects the temperature-control centre in the brain. Your body may suddenly react to even small temperature fluctuations with intense hot flashes and excessive perspiration. This can become especially distressing at night when you wake soaked in sweat and cannot get back to sleep. Oestrogen also plays a key role in mood. It acts directly on neurotransmitters in the brain and influences the release of serotonin, often called the “happiness hormone”. As oestrogen declines, mood swings and low mood can occur. You may feel irritable, sad or lacking in motivation without always knowing why.
What can you do about hormonal change during menopause?
Many women choose hormone therapy during menopause to support their well-being. This often involves synthetically produced oestrogens and progestogens – substances that can mimic the effects of the body’s own hormones. However, this type of treatment is not suitable for every woman and, like any medical treatment, may have side effects. Studies suggest that long-term use may increase the risk of certain conditions, including cardiovascular problems, thrombosis, stroke or breast cancer. Individual medical advice is therefore particularly important. Fortunately, there are also natural alternatives that can gently support your body during hormonal change.
Nutrition during menopause
A healthy lifestyle and a willingness to adapt certain habits are essential. This includes your diet, because your body now needs different nutrients that should be incorporated deliberately. Nutrients from certain foods may help support the body as oestrogen levels decline:
- soy
- flaxseed
- and pulses
contain plant-based phytoestrogens that can have a mild hormone-like effect. Make sure you also consume sufficient omega-3 fatty acids from fish or nuts.
Movement and relaxation for greater well-being
Sport and physical activity are powerful companions during this phase of life. They can help stimulate the release of feel-good neurotransmitters such as serotonin and dopamine and noticeably lift your mood. A walk in the fresh air, yoga or gentle strength training can make a considerable difference. At the same time, it is important to promote mental balance and relaxation. Stress can intensify many menopausal symptoms, making regular relaxation more important than ever.
- Meditation
- breathing exercises
- or simply taking conscious breaks in everyday life
can help calm your nervous system.
menofemme: your plant-based companion through menopause
Even with mindful habits, your body may sometimes benefit from additional, purposeful support such as menofemme. Our specially developed plant-based food supplement combines phytohormones from soy, red clover extract and chasteberry with the calming and balancing effects of other plant compounds. This unique combination gently accompanies you through hormonal change. Feel comfortable in your body and confident in your new phase of life.