MANAGING MENOPAUSE
WITH NUTRITION AND MOVEMENT
Teresa Cutter , The Healthy Chef shares her personal experience with perimenopause and menopause , as well as the dietary and exercise strategies she has used to alleviate symptoms .
P erimenopause is a precursor to menopause , whereby the
ovaries gradually begin making less oestrogen . It ’ s a natural phase in life and causes women to experience irregular menstrual cycles and fluctuations in hormones , along with symptoms like anxiety attacks , weight gain and drops in libido . Most women will start to experience perimenopausal symptoms in their 40s , some even earlier , in their mid-30 ’ s . However , it varies from person to person based on their genetics and health issues . Menopause is officially recognised when you have not had a period for an entire year .
Growing up , I never really worried about my period . Not even in my 20 ’ s and 30 ’ s was I concerned . My periods were always irregular , but there were times when I would go one to two years without them . I attributed that to being into fitness and competing in fitness figure competitions at a low body fat percentage , which was not a healthy state , but that was my journey .
My mother and sister started perimenopause quite early , and I did too . Perimenopause and menopause have such negative connotations , but I have viewed it as a new beginning - accepting the changes in my body and embracing them as part of life . I try not to stress about menopause and deal with it the best I can .
Changes to the body
The changes happen over time . I get blood tests done twice a year to ensure I ’ m on track and to rectify any deficiencies , if needed . In the early stages of perimenopause , I noticed the falls of oestrogen , progesterone and testosterone in my blood levels . My periods had stopped entirely , and I became anxious and started to experience dry skin and low energy , followed by hot flushes , bloating and a lowered metabolism .
I was waking up at 3am most mornings for months , and therefore missing out on the quality sleep that my body needed . I was in the throes of menopause when I turned 50 . My blood test results were quite abnormal compared to what I usually get : they showed a suppressed thyroid and massively elevated cortisol and adrenal fatigue . The hormone cortisol also often plays a role in weight gain . Women in perimenopause and the throes of menopause may experience highstress levels , which can elevate cortisol levels , leading to increased fat storage .
Health-related conditions associated with perimenopause and menopause
It ’ s important to get a complete check-up with your health practitioner regularly , even if you don ’ t notice any symptoms . I do this religiously , even when I ’ m feeling well . Menopause is associated with increased risks of developing heart disease and osteoporosis due to drops in oestrogen . Metabolism also slows , as does collagen production , so if you are in this stage of life , it ’ s prudent to develop a routine for checking in with your doctor or health care professional for regular check-ups .
NETWORK SUMMER 2021 | 37