Menopause, similar to infancy, puberty, and sexual maturity, is a distinct phase in person's life. During menopause, the amount of follicles in the ovaries decreases.
Accordingly, estrogen production decreases, and the ovaries become smaller. After that, the menstrual cycle ends, and the ability to reproduce is lost. Menopause, according to the World Health Organization, is characterized as the irreversible halt of the menstrual cycle caused by the diminished functioning of the ovaries.
When Does Menopause Start For Most Women?
The age of menopause is in the range of 45-55 worldwide. This situation may vary according to environmental factors such as geography and ethnicity.
According to the World Health Organization,the menopause period is classified into three stages:
- Pre-menopause: It covers the period from the first symptoms to menopause. Follicle activity in the ovaries slows down. Periods become irregular. This process can take several months or years.
- Menopause: It is the last menstrual bleeding.
- Post-menopause: It covers 6-8 years from menopause to old age. For a woman to be postmenopausal, she must not have had a period for 12 months.
What Accelerates The Onset Of Menopause?
- Genetic factors: It is observed that women in a family usually enter menopause at similar ages.
- Genital factors: It has been observed that women with irregular menstruation enter menopause earlier than those with regular menstruation. Apart from this, conditions such as fertility status, first menstrual period, using birth control pills, and breastfeeding for more than two years may affect the age of menopause.
- Psychological factors: Psychological traumas accelerate the development of menopause. It has been observed that war, migration, earthquakes, and long prison life trigger early menopause.
- Physical and environmental factors: Menopause age is earlier in women living in cold climates and extremely severe conditions.
- Smoking: Heavy smokers enter menopause 1-2 years earlier than non-smokers.
- General health status: Severe metabolic diseases, genetic disorders, infectious diseases, chemotherapy, and radiotherapy may affect the age of menopause.
- Social factors: Menopause age may be early in rural and traditional societies.
How Can I Control Menopause Symptoms Naturally?
Menopause symptoms represent biological, psychological, and social factors. Menopause is classically associated with the onset of vasomotor symptoms, including hot flashes and night sweats.
Other physical symptoms include headache, palpitations, fatigue, asthenia (loss of strength), bone and joint pain, and breast tenderness. In addition, psychological symptoms are often observed during menopause. Symptoms include irritability, loss of confidence, depression, poor concentration, and memory loss.
Eat foods rich in calcium and vitamin D
Calcium and vitamin D are linked to good bone health, so it's important to get enough of these nutrients in your diet. Postmenopausal women are more likely to develop musculoskeletal diseases with vitamin D deficiency. Calcium intake is also important at this point to support the absorption of vitamin D.
Eat fruit and vegetables
A diet rich in fruits and vegetables may help prevent some menopausal symptoms. A healthy diet model containing high amounts of fruits and vegetables can prevent osteoporosis. In a related study, it is emphasized that a healthy diet is necessary for strong bones and that a nutrient-poor diet is a risk factor for osteoporosis.
Eat foods that are high in phytoestrogens
Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body. Therefore, they can help balance hormones. High phytoestrogen intake in Asian countries such as Japan is thought to be the reason why menopausal people in these places rarely experience hot flashes.
Foods rich in phytoestrogens: soy products, tofu, flaxseed, sesame, and bean. But the debate over whether soy products are good or bad for health continues. Studies show that real food sources of phytoestrogens are better than supplements or processed foods with added soy protein.
Maintain a moderate weight and drink enough water
Women tend to gain weight during menopause. A study of 17,473 postmenopausal women found that those who lost 10% of their body weight in a year had fewer hot flashes and night sweats.
In addition, water consumption is also important during this period. Water can help prevent weight gain and lose weight by creating a feeling of fullness and accelerating metabolism.
Reduce refined sugar and processed foods
A diet high in refined carbohydrates and sugar can cause spikes and drops in blood sugar, making you feel tired and irritable. This can worsen the physical and mental symptoms of menopause.
A study of postmenopausal women found that diets high in refined carbohydrates may increase the risk of depression.
What Is The Best Natural Hormone Replacement For Menopause?
Hormone replacement therapy (HRT) is considered the gold standard for alleviating the bothersome vasomotor symptoms of menopause. Most studies have concluded that HRT improves vasomotor symptoms.
Women who do not want to take medication often consume natural ingredients that mimic hormones. Among them:
- black cohosh
- magnolia bark
- red clover
- wild yam extract
- Chaste tree berry
Red clover is highly preferred, but more clinical studies are needed on these nutrients and their effects on menopause.
Is Magnesium Good For Menopause?
Magnesium is one of the most important micronutrients for the human body, it is involved in more than 600 biochemical reactions. From brain function and mood stability to bone physiology, it plays a key role in health and homeostasis and is essential for maintaining normal cell and organ function.
Magnesium alleviates anxiety and sleep disturbances related to hormonal imbalances in perimenopause and menopause. Magnesium also helps improve heart health, lower blood pressure, and fight osteoporosis.
Is It Possible To Delay Menopause Naturally?
It is not possible to delay menopause because there are multiple factors affecting menopause, but it is possible to reduce its effects. The age of menopause may differ for each woman due to genetic factors, living environment, nutrition, and other factors.
In particular, it is not possible to affect the menopausal state caused by genetic factors. However, it has been observed that women who grow up in places with a high level of education and have a regular diet enter menopause at later ages.
