Entering the menopause or perimenopause can feel like someone’s hit ‘fast-forward’ on the aging process. And while every woman’s experience is different, depleting hormone levels in the body often brings with it a whole host of side effects - from hot flushes, headaches and joint pain, to problems with sleep and digestion.
Menopause may be a natural process, but it can be a challenging life stage to navigate. It’s really no wonder, then, that many women claim menopause has impacted their overall health and wellbeing.
October is World Menopause Month, with World Menopause day taking place on Saturday the 18th. Meaning, there’s really no better time to shine a spotlight on menopause and share some tips to help you take back control of your body.
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Menopause And Biological Ageing
If you suddenly feel like you’ve aged years in a matter of months, this is because menopause accelerates biological ageing - which is how old our bodies feel, versus how old they actually are (aka, our chronological age).
The decline of oestrogen in the body does things like increase inflammation, slow metabolism and reduce antioxidants within our cells - all of which speed up physiological ageing.
In her What’s My Age Again? podcast, Katherine Ryan speaks to healthy ageing expert Dr Nichola Conlan about the menopause. She cites a study among women transitioning from perimenopause to menopause, which found that women experienced an average biological increase of nine years in just six months.
How To Better Manage Menopause Symptoms
Here’s the good news (finally!): menopause needn’t rule your life! By implementing a few healthy habits, you’ll gain greater control over any side effects menopause throws your way, leaving you feeling stronger, more energetic and more confident. And the added benefit? These healthy habits will likely turn back the years on that all-important biological clock. Here are our top tips:
1. Get Your Hormones In Check
Because hormone levels drop during the menopause, it makes sense that replacing lost hormones restores balance in the body. In fact, in the study we mentioned above, women on some form of hormone replacement completely reversed the gain in biological age brought about by the menopause. Better still, they ended up with younger biological ages versus their true age.
Hormone replacement therapy (HRT) is perhaps the most common form of treatment for the menopause, and your GP will be best placed to advise you on whether it’s right for you.
Aside from medication, food can offer a natural way to replenish your body, which brings us nicely onto our next tip…
2. Naturally Replace Lost Hormones
Phytoestrogens are naturally occurring compounds that exist in many different types of food. They’re important because they mimic the effects of oestrogen, so could help to alleviate many menopause symptoms. Below are some phytoestrogen-containing foods you should consider incorporating into your diet:
Soy products: tofu, tempeh, endamame beans
Fruits: grapes, berries, pomegranates
Cruciferous vegetables: cabbage, broccoli, collard greens
Nuts and seeds: flaxseed, sunflower seeds, peanuts
Whole grains: quinoa, wheat, rye
3. Treat Your Body Like A Temple
Keeping our gut microbiome healthy is essential to our overall wellbeing. Unfortunately, waning oestrogen levels can upset the gut, making it even more important to ensure we’re eating food that supports it to function at its very best. This means:
Eating a fibre-rich diet - including the fruits, vegetables, nuts and grains we mention above
Including a rainbow of vegetables in your daily meal plan (vegetables = antioxidants = anti-ageing!)
Incorporating fermented foods into at least one meal each day to balance your gut bacteria - for instance kimchi, kefir and sauerkraut
Drinking plenty of water throughout the day to aid digestion and keep you regular (it also regulates body temperature, helping to stave off hot flashes)
Plugging any nutritional gaps with a natural multivitamin like our award-winning Multee, which contains all the vitamins and minerals your body needs and in the optimum quantities
4. Explore Strength Training
Do you catch yourself groaning more when you get up from the sofa? The menopause accelerates muscle and bone loss, which increases inflammation and therefore body aches and pains. One way to counter this is through strength training, which not only improves bone density and muscle mass but also boosts metabolism where menopause is slowing it down (which can be helpful for overall weight management).
If you’re a newbie to strength training, here are some pointers:
- You can build strength through bodyweight alone - squats, planks and lunges are great exercises that target core strength
If you did want to invest in some at-home equipment, dumbbells and resistance bands will help elevate your exercises
Not keen on the gym? There’s a wealth of easily accessible workout videos and guides online that you can easily follow at home - including plenty of menopause-specific ones
Joining a class (such as pilates) is a great way to improve strength, while at the same time meet new people and have some fun!
Keep your joints strong and happy with our revolutionary joint pain supplement, Flexee.
5. Look After Your Skin
Our skin reflects what’s going on inside, and unfortunately menopause can make it drier, thinner and more sensitive. Quality skincare is a must; it pays to do your research into products that best suit your menopausal skin - for instance, moisturisers containing ceramides that provide an extra boost of hydration.
Another essential is a collagen supplement such as Reeplay, which is a vegetarian alternative to traditional collagen powdered drinks. Reeplay contains eggshell membrane together with other natural ingredients to support your skin’s elasticity, hydration and glow.
6. Manage Stress, Anxiety & Brain Fog
Hot flushes, night sweats and brain fog aren’t just frustrating - they can also increase stress and anxiety, raising cortisol (the body’s main stress hormone). High cortisol makes it even harder to sleep, think clearly and feel calm… creating a vicious cycle.
Building a calming routine can really help. Prioritising good sleep with Sleepee, reducing stress responses with Calmee and replenishing vital minerals with our Magnesium Complex is a powerful combination we call the Dream Team Bundle. Together, they support relaxation, deeper sleep and a calmer mind, helping you feel more balanced and resilient through menopause.
Move Over, Menopause…
Menopause doesn’t signal the end of feeling good - it’s just the beginning of a new phase where your health matters more than ever. By introducing a few healthy habits, you’ll be able to better manage side effects, put a brake on the ageing process, and feel all the more better for it.
Want more tips like this? Follow us on Instagram @extracted.co.uk and for fun and frolics, find us on TikTok @extractedwellness
The Author: Toni Waterfall-Chapman
Toni is the co-founder of Extracted, where her journey into supplements began with a personal battle with insomnia. A copywriter by trade with a degree in English Language, she’s passionate about health, nutrition and helping people feel like the best version of themselves - naturally.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
