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.
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
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.
