It is important to know what your body is going through and then implement all the strategies to fully experience menopause in all its facets.
Menopause is an absolutely natural phase in a woman’s life, but we are used to waiting for it with anxiety, considering it as a “disease” or a phase of decline in our femininity.
In reality, menopause is a natural biological process that marks the end of the menstrual cycle and therefore the end of a woman’s fertile age.
A phase that, on the other hand, can be the beginning of a wonderful season of life, if only we allow ourselves the opportunity to focus on the other side of the coin.
What happens to the body and where it leads you if you leave it to resignation?
It is important to know what your body is going through and then implement all the strategies to fully experience menopause in all its facets.
In fact, the body prepares to live this phase very slowly, with gradual changes that last even a decade, one does not enter menopause overnight. Conventionally, three phases or three stages are usually identified:
- Perimenopause
- Menopause
- Post-menopause
The first symptoms that one may experience are:
- Hormonal changes
- Cycle irregularity •
Night sweats
- Hot flashes
- Mood changes
- Tendency to gain weight
- Sleep disturbances
- Vaginal dryness
Other symptoms refer to a decrease in breast volume, hair thinning, dry skin, palpitations, and migraines.
The best diet in perimenopause
During perimenopause, there is a general increase in heat, a greater physiological propensity for inflammation, and consequently, dehydration and dryness.
Make sure you arrive at this appointment with the body prepared: the sooner you train it, the better.
Eliminating inflammation and getting out of the “emergency” is essential to rebalance hormones.
Reducing carbohydrates and especially wheat (which is immediately noticeable in the belly) and giving the green light to proteins, vegetables, and fats is also the best strategy to overcome inflammation and keep hormones under control.
The role of fat in Perimenopause
Fats are essential to absorb certain vitamins and minerals in bones, counteract dryness, and deeply hydrate at the cellular level.
Don’t be afraid to bring coconut oil and ghee to the table, as well as an excellent extra virgin olive oil to use especially raw.
Prepare some keto bombs, i.e., fat bombs to consume during the day: containing seeds, fat such as coconut oil or ghee, raw cocoa. We continue with energetic drinks and smoothies, small chocolates using raw cocoa, teaspoons of saturated fats with meals.
Fats will provide great relief to the skin and mucous membranes, countering their dryness.
Rebalance hormones with Ayurvedic remedies
Many plants contain natural hormones (such as phytoestrogens) with rebalancing properties of female hormones and can be of great help in this transition period.
In Ayurveda, it is known that many plants act on female well-being even during premenopause: they help maintain libido, counteract depression, and, thanks to their adaptogenic properties, help the body adapt to this new phase. The main ones are:
- Maca
- Shatavari
- Tulsi
- Evening primrose oil
- Ginseng
Other natural remedies used in the treatment of menopausal symptoms are:
- Licorice root
- Red raspberry leaves
- St. John’s Wort
- Chaste tree
- Sarsaparilla
- Red clover
- Wheatgrass
A good herbalist or Ayurvedic doctor can indicate the best remedy based on the predominant symptom.
Supplements and perimenopause
In the first years after menopause, there is a fairly abrupt drop in minerals that exposes you to important deficiencies such as greater bone fragility, thinning hair, weakening of nails and teeth.
You can counteract this phenomenon by not leaving yourself unprepared or already deficient.
You can resort to supplementation, but above all, eliminate foods that are notorious “thieves” of minerals, such as cow’s milk and its derivatives.
Vitamins and Minerals
There are two vitamins that should not be missing, especially in winter and if you spend most of your time in the office or at home, away from capturing the known benefits of sunlight.
Vitamin D3 should be taken together with K2 to ensure that calcium is actually used to improve bone density and not deposited in soft tissues and arteries.
Vitamin K2 has a natural anticoagulant effect, so if you are taking medications with the same properties, consult your doctor.
We often tend to underestimate the fact that bones not only need calcium but also other minerals, of which, for example, seaweed is naturally rich.
Seaweed should be added to the diet only if you do not have thyroid disorders.
Other minerals that could be useful to integrate at this stage are selenium and zinc.
Conclusions
Make sure, during this time of change, that you are giving your body everything it needs. A healthy lifestyle, constant exercise, and proper nutrition aimed at hormonal balance as I propose can become your secret weapon.
Daniela Pittiglio
Aging. Body Health. Food and Nutrition. Lifestyle. Menopause. Perimenopause.
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