Get Through Menopause Without Hormone Therapy

Written by Christin Walter, Holistic Exclusive Coach – Owner of DARE2develop

Christin Walter is holistic coach who focuses on the connection between body, mind and environment to help her clients surmount crises, achieve physical, psychological and social health and become the best version of themselves.

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Menopause is a natural transition in all women's lives, but it can involve, for example, difficulty sleeping, falling bone density, fatigue, brain fog, high blood pressure and hot flashes. Many women resort to hormone therapy, which is very likely to cause side effects and which may not be necessary at all. The right diet can make menopause somewhat easier to get through for most people.

Menopause, also called menopause, usually begins between the ages of 45 and 55 and marks the end of fertility.

During menopause, the ovaries gradually stop releasing eggs. Typically, menopause is defined as cessation of menstruation for 12 months or longer. With this comes a more than 90 percent drop in the sex hormones estrogen and progesterone.

Menopause can be a scary and emotionally difficult time, as you have to deal with both the physical changes and the fact that your identity is changing.

Perimenopause

Perimenopause is the beginning of menopause. It usually starts around the age of 40 and involves altered menstrual rhythm and cycle length.

Some women may also experience minor, early symptoms of menopause, such as hot flashes and trouble sleeping. These are the result of increases and decreases in estrogen and progesterone levels that occur as the ovaries prepare to enter menopause and stop producing eggs.

Symptoms of menopause and perimenopause

The challenging symptoms of menopause and perimenopause are similar, although they are usually milder during perimenopause. Every woman is different and will have her own unique course.

Women typically experience a combination of these symptoms during menopause or perimenopause:

• Irregular or missing periods

• Night sweats

• Hot flushes

• Thinning of hair

• Sudden weight gain

• Difficulty sleeping

• Pain, heaviness and cramps in the lower abdomen

• High blood pressure

• Loss of bone density

• Vaginal dryness

• Decreased libido

• Brain fog

• Irritability

• Depression

• Anxiety

• Fatigue
  

If you experience a lot of the above, it can feel like you've suddenly lost control of your health, which can be scary.

The good news is that there is much you can do to get through menopause and perimenopause naturally. Your diet and lifestyle play a big role in hormone balance, and with a few changes you can reverse many of the symptoms of menopause and regain more of your well-being.

Hormone treatment can create a deficiency of vitamins and minerals

Many end up seeing a doctor and are prescribed hormone preparations such as Estradiol, but it is not without side effects. Estradiol can cause deficits in magnesium, vitamin B6 and zinc, which can cause circulatory problems, osteoporosis, depression etc.

Are you already on hormone therapy?

If you take hormone preparations such as Estradiol, it can be a very good idea to have a biochemical analysis done, as you may have a deficit of various vitamins and minerals.

Many medications, like Estradiol, can lead to nutritional gaps and deficiencies. That is why I have made a handbook on which vitamins and minerals you should pay extra attention to when you are undergoing medical treatment. The handbook will be published in December.

Balance the hormones with food

During menopause, estrogen and progesterone levels drop, which is the cause of some of the symptoms and discomfort women experience. The right foods can help balance your estrogen and progesterone levels and thus alleviate some of the symptoms of menopause.

In most cases, the right foods can help balance your estrogen and progesterone levels, thereby relieving some of the symptoms of menopause without medical hormone therapy.

There are several vegetables, fruits, nuts and seeds which naturally have a high content of phyto- estrogens and phyto-progesterone. These plant substances mimic estrogen and progesterone and can therefore help to boost the level of estrogen and progesterone in the body.

These foods can help reduce many of the challenging symptoms of menopause and make the period easier to get through.

Foods that contain a lot of phyto-estrogen

• Linseed

• Sesame seeds

• Soy products: edamame beans, tofu, soya milk, miso etc.

• Dried apricots

• Cashews

• Broccoli

• Brussels sprouts
  

Foods that contain a lot of phyto-progesterone

• Broccoli

• Capers

• Arugula

• Kale

• Parsley

• Onions

• Celery

• Artichoke

• Carrots

• Tomato

• Rosemary

• Thyme

• Oregano

• Apples

• Grapes

• Grapefruit

• Orange

• Cherries

• Dark chocolate

• Green tea

• Black tea
  

Menopause can be a challenging time – but if your diet includes some of these foods, you will support your natural hormone production and thus help alleviate the symptoms of menopause and perimenopause.

What exactly does your body need?

To get through the menopause in the best way, it is a great advantage to know what exactly your body needs. I would therefore recommend having a biochemical test done, which includes can show your levels of estrogen and progesterone.

Based on the results of a biochemical test, I can guide you to which foods, vitamins and minerals you will benefit from, and which you should stay away from, to get through menopause in the best way possible and become the best version of yourself.

Please feel free to contact Christin Walter to learn more:

+45 2682 8909

c@dare2develop.dk

Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

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Christin Walter, Holistic Exclusive Coach – Owner of DARE2develop

As a certified nurse, HeartMath and mBraining coach and with a master’s degree in sexology, Christin Walter helps her people when dealing with stress, anxiety, depression, sleep problems, health issues, dissatisfaction with work and relationship problems.