This month is October is Menopause Awareness month and as menopause accumulates more attention, especially following recent media coverage, it’s an opportune time to shine a light on how women can support themselves through this transition. The menopause journey, starting from perimenopause through to post-menopause, involves significant hormonal shifts that can deeply impact physical and emotional well-being. However, the good news is that nutrition, lifestyle, and social support can play a pivotal role in managing symptoms and enhancing quality of life. Let’s have a look at how women can support their hormones and how men can be active allies in this journey.

Understanding the Hormonal Shift Menopause occurs when the ovaries gradually stop producing oestrogen and progesterone, leading to the end of menstruation. For many women, this hormonal shift brings about symptoms such as hot flashes, night sweats, mood changes, and changes in weight distribution and a triad of random symptoms with no explanation. The experience is highly individual, ranging from mild to more intense symptoms that can last several years.

Supporting Hormones Through Nutrition

1.       Prioritising Phytoestrogen-Rich Foods: Phytoestrogens are plant compounds that mimic oestrogen in the body, helping to balance hormone levels. Foods like flaxseeds, soybeans, tofu, and tempeh can provide gentle oestrogen support, particularly useful for alleviating hot flashes and night sweats.

2.       Healthy Fats for Hormone Production: Fats are essential building blocks for hormone production. Omega-3 fatty acids, found in oily fish (salmon, mackerel, sardines, herring and anchovies),walnuts, and flaxseeds, can help reduce inflammation and stabilise mood swings.Monounsaturated fats from avocados, olive oil, and nuts also support overall hormone balance.

3.       Blood Sugar Regulation: Hormonal imbalances during menopause can make blood sugar more erratic, leading to energy crashes and weight gain. Opting for low glycaemic index foods like whole grains, legumes, and vegetables while minimising refined sugars can help stabilise blood sugar levels and support mood stability.

4.       Bone Health Through Calcium and Vitamin D: As oestrogen levels decline, women become more susceptible to osteoporosis. Ensuring adequate calcium (from cheese, salmon,  leafy greens, almonds) and vitamin D (from sunlight, and supplements if needed) is crucial for maintaining bone density during and after menopause.

5.       Magnesium and B Vitamins for Stress and Sleep: Menopause often brings sleep disturbances and increased stress. Magnesium-rich foods like dark leafy greens, nuts, seeds, and whole grains can promote relaxation and better sleep quality.B vitamins (from eggs, meat, fish, and leafy greens) are key to energy production and supporting the nervous system.

Lifestyle Habits for Hormonal Balance

1.       Regular Movement: Exercise is one of the most effective ways to manage menopausal symptoms. Strength training helps maintain muscle mass and bone density, while aerobic exercises like walking, swimming, or cycling can improve mood, reduce anxiety, and promote cardiovascular health. Even moderate activity can help with weight management and alleviate joint stiffness.

2.        Mind-BodyPractices: Stress can exacerbate menopausal symptoms, making it vital to incorporate stress-relieving practices. Mindfulness, meditation, yoga, and tai-chi can help lower cortisol levels, improve mood, and enhance sleep quality.

3.       Prioritising Sleep: Sleep disturbances are common in menopause due to night sweats and hormone fluctuations. Creating a consistent bedtime routine, limiting caffeine and alcohol, and ensuring a cool, dark sleep environment can improve sleep quality. Herbal remedies such as valerian root or chamomile tea may also provide gentle support.

4.       Hydration and Skin Care: Skin can become drier and more sensitive during menopause due to decreased oestrogen. Staying hydrated by drinking plenty of water and using moisturising skincare products that restore skin’s lipid barrier can help keep skin healthy.

How Men Can Support Women Through Menopause

The menopause transition can be emotionally and physically taxing, and having a strong support system can make all the difference. Here are ways men can support their partners or loved ones:

1.       Educate Yourself: Understanding menopause is the first step in providing meaningful support. Men can educate themselves about the stages of menopause and the common symptoms women experience, fostering empathy and patience.

2.       Be a Listener: Menopause is a deeply personal experience, and many women may feel frustrated, anxious, or self-conscious about the changes they are going through. Offering a non-judgmental, listening ear allows women to express their feelings openly, which can reduce emotional burden.

3.       Encourage Healthy Habits: Men can play an active role in promoting healthy habits by encouraging shared exercise routines, preparing nutritious meals together, and supporting relaxation practices such as yoga or meditation.

4.       Provide Emotional and Practical Support: Physical symptoms like fatigue, hot flashes, and joint pain can make daily tasks challenging. Men can offer to help with household chores, errands, or childcare, giving women time to focus on their own health and well-being.Offering emotional support when their partner experiences mood swings or irritability can also foster a more harmonious home environment.

5.       Respect Personal Space and Boundaries: Menopause can also bring about changes in intimacy and body image. Open communication about physical and emotional needs is essential, and men should be respectful of personal space or any temporary changes in their partner’s sexual drive.

6.       Moving Forward Together: Menopause is a shared journey, even though the physical experiences are unique to women. By focusing on balanced nutrition, maintaining a healthy lifestyle, and fostering strong support networks, both women and their partners can navigate this life transition more smoothly. Through awareness, empathy, and mutual care, we can reshape the conversation around menopause into one of empowerment, resilience, and partnership.

Menopause Month is the perfect time to start these conversations and prioritise well-being—both individually and collectively.

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Image by Silvia from Pixabay