Supporting Yourself Through Menopause

The menopause marks the natural end of the menstrual cycle and the body’s reproductive hormones. Most women experience it between the ages of 45 and 55 as oestrogen levels decline. Common symptoms can include hot flushes, night sweats, difficulty sleeping, vaginal dryness, reduced libido, low mood, anxiety, and “brain fog.”

Thankfully, menopause is being discussed more openly, among friends, family, workplaces, and even men. Awareness is growing, helping women feel supported during this transition.

How Isoflavones Can Support Menopause

Isoflavones are plant compounds found in foods like soybeans and are classified as phytoestrogens. They can gently mimic oestrogen in the body by binding to oestrogen receptors, helping reduce the intensity of hormonal fluctuations.

Research shows isoflavones may:

• Reduce hot flushes and night sweats

• Support bone health

• Lower the risk of cardiovascular disease

• Potentially protect against hormone-related cancers

Studies have found that women consuming higher amounts of soy, such as in many Asian countries, report fewer hot flushes (10–25%) compared to Western countries (60–90%). For example, a study of 51 postmenopausal women found a 57% reduction in hot flush frequency and severity after taking 60mg of isoflavones daily for 12 weeks.

Tip: Splitting your daily dose into two smaller doses can help maintain consistent levels of phytoestrogens for better results. High-quality supplements, such as those from Cytoplan, are a reliable option, use their search tools to find one suited to your needs.

The Role of Your Adrenal Glands

Your adrenal glands, located atop your kidneys, produce hormones that regulate metabolism, immune function, blood pressure, and stress responses. During menopause, the adrenals also produce small amounts of oestrogen, helping to offset the reduction from the ovaries. Well-functioning adrenals are key to easing menopausal symptoms.

However, stress can tip the balance: when under pressure, the adrenals may prioritise stress hormones like cortisol over oestrogen and progesterone.

Supporting your adrenal health is therefore crucial. Useful strategies include:

• Mindfulness, meditation, and deep breathing exercises

• Nutrients like Vitamin B5, B6, C, and magnesium

Menopause and Bone Health

Oestrogen helps maintain bone density, so its decline during menopause can increase the risk of osteoporosis. To support strong bones, focus on:

• Nutrients: Vitamin D3, Vitamin K2, magnesium, and calcium

• Low-impact, weight-bearing exercises such as moderate aerobic activity, balance training, and resistance exercises with bands or bodyweight

Lifestyle Adjustments to Manage Symptoms

Alcohol: Many women notice a reduction in hot flushes when they reduce or eliminate alcohol. Some find only specific drinks trigger symptoms. Experiment mindfully to discover what works for you.

Sugar: High sugar intake can worsen hot flushes and brain fog. Planning meals and snacks in advance can help avoid sudden sugar spikes.

Keeping Cool: Wearing lighter clothing, using a cool bedroom at night, or taking cold showers can ease hot flushes and night sweats.

Rest, Relaxation, and Exercise: Managing stress through rest, mindfulness, gentle exercise, or Pilates can improve mood, mental clarity, and overall wellbeing. Invite a friend to join a home relaxation session or attend a class for extra support.

When to Seek Help

If you experience concerning symptoms, or menopause begins before age 45, speak to your GP. You are not alone, around 8 in 10 women experience symptoms before and after their periods stop, which can impact daily life.

Reach out for support through friends, family, or organisations such as Menopause Support or The Menopause Charity.