This is a long overdue post. If you didn’t catch my story back in January, I talked about expanding my knowledge and learning about menopause. I was listening to a menopause summit and I was intrigued after listening to the first couple interviews that I ended up listening to over 30 interviews (37 to be exact). What made them so interesting was that I agreed with everything they were saying. It wasn’t the first time I had heard these key points; I talk about them in my classes and sessions in relation to pregnancy, postpartum and the impact with the pelvic floor. But what made them stand out to me was the focus on these key themes specifically during menopause.
Now while some of you may chuckle thinking menopause is years away, we don’t often think about the future impact. Having a refresher and sometimes hearing it over and over is helpful. Appreciate how much the body is interconnected. With health concerns we must identify the root cause of a symptom and not just apply a bandage. This involves creating new habits in order to optimize and improve our overall health. Change also doesn’t happen overnight; it can take months. Have patience, be consistent but also please have flexible goals. It’s the small steps that make a big difference.
No matter where you are in life, these eight areas apply in your 20’s (even teens), pregnancy, postpartum, and peri-menopause. To me the shift also begins with how we are teaching the next generation about their health. This is where health prevention and promotion comes in. Research has shown that if many of these lifestyle changes are addressed earlier, women will have decreased menopause symptoms.
Don’t wait. Start today, as the future is now.
Here are 8 key areas to focus on in menopause & postpartum (& even earlier)
1. Use of the Word Normal
Have you ever heard someone say, “that is a normal part of ‘periods’, ‘pregnancy’, ‘postpartum’, ‘menopause’, ‘aging’.”
We use the word normal in a sense that many are going through it and it’s what happens. Society has normalized symptoms and overtime the use of the word normal has often minimized what people are going through. Just because something has been done that way or happens to many, that doesn’t make it right. Often something that is brushed off as normal is actually common, however is it optimal? For example, referring to symptoms such as constipation, painful periods, pregnancy aches and pains, postpartum leaking and prolapse, menopause hot flashes and night sweats or pain with aging, these symptoms are not normal, they are common but you don’t have to live with these symptoms. Let’s rethink and rephrase- normal, common or optimal? We must start to shift our language.
2. Don’t Dismiss Your Hormones
This is a big one that is underestimated. Women are constantly going through cycles of hormone shifts- during puberty, pregnancy, postpartum, peri-menopause, and menopause. Finding balance can be difficult. Symptoms are often treated with the wrong medications where in reality it’s your hormones out of balance that are causing those symptoms. From the summit, many stories were shared about women’s symptoms being dismissed and placed into the ‘normal’ category or that they were put on an anti-depressant which didn’t end up addressing the root cause. I am not saying that an anti-depressant doesn’t have a time and place but I do want women to be informed, to really examine what is going on and understand what the drug will do in the body.
Should you get your hormones tested if you are having symptoms?
Results from hormones testing are not always a great indicator that you don’t need hormone replacement therapy. A result may be on the low end but still within range, however the result may be too low for you. Hormones can also vary day-to-day. If you are still menstruating, what part of the menstrual cycle you are in would need to be taken into consideration. Comparing levels and symptoms would be the best choice to make a decision for hormone replacement therapy. There are many hormones that can be tested. Three main hormones that you’d want checked would be estrogen, progesterone and testosterone.
3. Identity Shift
In puberty and your 20’s, you are discovering independence. In postpartum, the loss of self may occur as you are taking on a new role and becoming a mother. I’ve talked matrescence previously- the process of becoming a mother. In menopause this identity shift is occurring again. The kids are leaving the house, you have more spare time, and you may be trying to decide what to do with it. Through any shift- focus on your mindset. Identify the shift as a loss if you need but look at what you have to gain. As you enter into a new time- celebrate, give time for yourself, tune into yourself and discover what do you need and want.
4. Stress Management
Is there a time period in life that doesn’t involve stressors? I don’t believe so. We all know we have to limit and manage our stress. Stress can have an effect on the whole body. When we are stressed, the stress hormone cortisol goes up. When we are in a state of threat, we want this to happen so we have the energy to fight or flight. With chronic stress, over time our body can stay in that state of threat, no matter if it’s a good stress or bad stress. When a large amount of cortisol is released so is glucose. This can lead to poor blood sugar regulation and insulin resistance which puts you at risk for diabetes. With this stress cycle, it also makes the body hold onto extra fat and inflammation to occur.
We want to be able to calm the nervous system and build resilience to stress. If we are in a stressed state, we want to be able to get back sooner to our rest and digest state. We can do this by increasing our parasympathetic (rest and digest) tone to enhance our tolerance. Our mind needs to tell the brain we are ok. One way to reset the body is through the breath. This resets the vagus nerve to activate a state of relaxation.
5. Sleep
After not getting a restful night, you may be able to pull yourself together and get through the next day but repeated restless nights are wearing and physical and mental symptoms can develop. Not all sleep problems are the same. Eg. Difficulty falling asleep versus waking up throughout the night. Rest is treated like something we work for but it is a necessity.
6. Exercise
Recommendations for exercise include having a mix of cardio and strength training. In pregnancy, some may stop exercise all together and in postpartum exercise needs to be introduced safely. The body tends to make compensations and muscles in certain areas (or all over) turn off. Over time, if the muscles aren’t being use, you lose them. As women age, their bodies breakdown muscle and store more fat. So, find something you enjoy, connect the mind and body but also continue to strengthen and build muscle.
7. Diets & Food Choices
At any stage in life, diets are never a good idea. When cutting calories and eliminating food groups, deficiencies can occur. Diets may work temporarily for people but most gain weight back after. If you eat the right foods, you will boost your metabolism. Move from dieting to a sustainable lifestyle. In the postpartum period, especially if breastfeeding, some extra calories are required. In order to heal, help with inflammation, and build muscle, healthy fats and protein are going to be important. And you’ve guessed it, also in menopause. Many of women don’t get enough protein in their diet. Start by incorporating protein regularly with every meal, 30-40 grams per meal is recommended.
Other considerations: Fibre intake, anti-inflammatory and antioxidant foods, water intake, stabilizing your blood sugar and avoiding foods that are hard on your hormones such as coffee, chocolate, and alcohol.
8. Mental Health & Trauma
Hormones, stress, sleep, exercise and diet are all factors that can affect mental health. Another concern to highlight and that needs to be addressed is trauma. Trauma gets stored in the body and if unprocessed it can get reactivated. What is traumatic for one person, may not be for another. You carry with you the feelings, memories and thoughts from childhood, and people usually can’t fully process these until the prefrontal cortex is developed at 26-27 years old. Birth trauma is another one that many don’t think about. If trauma wasn’t addressed previously, it will become evident that it will need to be addressed during menopause. So when you are ready, try to address it sooner than later. You want to provide safety for your brain. It will be better for your relationships, career and most importantly the little people in your life.
Pelvic Hygge 