What are the effects of menopause on health?

Before diving into the impacts of menopause, it is important to briefly review what menopause is .

Menopause is characterized by the permanent cessation of menstruation, resulting from the end of ovarian activity. It usually occurs between the ages of 45 and 55, accompanied by a gradual decline in the levels of estrogen and progesterone produced by the ovaries.

This hormonal transition can cause various symptoms such as hot flashes, sleep disturbances, mood swings and physical changes. This phase is often referred to as perimenopause .

It is crucial to note that menopause is not an illness, but a natural stage in a woman's life. Every woman will experience menopause differently, with varying symptoms and experiences. Some women may have more intense symptoms than others, and the duration of these symptoms may also vary.

1. Hormones at play

Estrogen and progesterone are the main hormones that fluctuate during menopause. Estrogen is primarily responsible for the development and maintenance of feminine characteristics, while progesterone plays a key role in regulating the menstrual cycle and preparing the uterus for pregnancy.

The drop in these hormones can have a major impact on the body and mind, hence the many symptoms of menopause.

2. Perimenopause

Perimenopause is a period preceding menopause. It begins when the ovaries start producing less estrogen and can last up to 10 years. During this time, a woman may begin to experience some of the symptoms associated with menopause.

For more details on the definition and symptoms of menopause, do not hesitate to consult our previous article.

What are the changes in the body at this stage?

Menopause brings with it a series of physical changes. Decreased levels of estrogen and progesterone affect various body systems, causing symptoms such as hot flashes, night sweats, and weight gain. The skin may become drier and less elastic, while the hair may become thinner and fall out more easily.

One of the most pronounced effects of menopause is the loss of bone density due to decreased estrogen levels. 

Estrogen plays an essential role in maintaining bone mass. Their decline leads to an acceleration of bone loss, thus increasing the risk of osteoporosis. 

Osteoporosis makes bones more fragile and more likely to fracture, especially in the hips, wrists and vertebrae.

Estrogens have a protective effect on the heart and blood vessels. They help maintain healthy cholesterol levels by increasing HDL cholesterol (the "good" cholesterol) and decreasing LDL cholesterol (the "bad" cholesterol). 

After menopause, this protection decreases, increasing the risk of cardiovascular diseases such as heart disease, hypertension and stroke.

Estrogen is also important for skin and hair health. 

With menopause, collagen production decreases, which can lead to drier, thinner and less elastic skin, as well as an increase in wrinkles. 

Hair may also become thinner and more fragile, with an increased tendency to fall out.

To mitigate the impacts of menopause on health, several strategies can be implemented:

1. Healthy lifestyle

Adopting a healthy lifestyle is crucial for managing the physiological and emotional changes associated with menopause. Here are some specific recommendations:

• Balanced diet: A diet rich in essential nutrients, such as calcium, vitamin D, omega-3 and antioxidants, is fundamental. Adequate consumption of fruits, vegetables, whole grains and lean proteins can help maintain bone and cardiovascular health. Phytoestrogens, found in flaxseed, soy, and some vegetables, can also help balance hormone levels.

• Hydration: Consuming sufficient water is essential to maintain hydrated skin and prevent vaginal dryness. Proper hydration also helps regulate body temperature, helping to reduce hot flashes.

• Physical activity: Regular exercise promotes cardiovascular health, strengthens muscles and bones, and helps manage stress. Weight-bearing exercises like walking, dancing, and yoga are particularly beneficial for bone density and flexibility.

• Quality sleep: Good sleep hygiene is essential for managing sleep disorders common during menopause. Establishing a regular bedtime routine, avoiding screens before bed, and creating an environment conducive to sleep can improve the quality of rest.

2. Hormonal and alternative therapies

Hormone replacement therapy (HRT) can be an effective option for relieving many menopausal symptoms, but should be discussed in detail with a healthcare professional due to the potential risks. In addition to HRT, other natural and complementary approaches can be considered:

• Herbal medicine: Using medicinal plants, such as red clover, chasteberry and black cohosh, can help alleviate the symptoms of menopause. These plants contain estrogen-like compounds that can balance hormonal fluctuations.

• Aromatherapy: Applying essential oils, such as lavender, clary sage and peppermint, can provide relief for hot flashes, anxiety and trouble sleeping.

• Acupuncture: This traditional Chinese practice can help balance the body's energy and reduce the symptoms of menopause, including hot flashes and mood disorders.

3. Specific food supplements

Dedicated dietary supplements can offer valuable support during menopause. D-LAB Nutricosmetics products, for example, offer formulations enriched with essential nutrients and natural phytoestrogens to help balance the effects of hormonal fluctuations. Here are some categories of supplements to consider:

• Calcium and Vitamin D: Essential for bone health, they are essential for preventing osteoporosis. Calcium helps maintain bone density, while vitamin D facilitates its absorption.

• Omega-3: These essential fatty acids, found in oily fish and flaxseed, support cardiovascular health and may help reduce inflammation.

• Magnesium: Magnesium is important for muscle and nerve functioning. It can also help improve sleep quality and reduce muscle cramps.

• Probiotics: Probiotics help maintain balanced intestinal flora, which is crucial for digestion and the immune system. They may also play a role in vaginal health.

4. Stress management techniques

Stress can exacerbate menopausal symptoms. Learning to manage stress is therefore essential to improve quality of life. Here are some effective techniques:

• Meditation: Mindfulness meditation can help reduce anxiety and improve concentration. Practicing a few minutes of meditation each day can have beneficial effects on emotional balance.

• Yoga: Yoga combines physical postures, breathing and meditation to improve flexibility, strength and relaxation. It is particularly beneficial for reducing hot flashes and improving sleep quality.

• Breathing techniques: Techniques such as diaphragmatic breathing or cardiac coherence can help calm the nervous system and reduce symptoms of stress.

• Massages: Therapeutic massages can help relax tense muscles and improve blood circulation. They can also promote a feeling of general well-being.

5. Emotional and social support

Emotional and social support is crucial to getting through menopause. Feeling supported and understood can help you better manage emotional challenges:

• Support groups: Joining a support group for women going through menopause can provide a space for sharing and mutual understanding. These groups allow for the exchange of experiences and advice.

• Therapy: Seeing a therapist or counselor can help manage feelings of depression, anxiety or loss of self-confidence. Cognitive behavioral therapy (CBT) is particularly effective in addressing these issues.

• Communication: Talking with loved ones about what you are going through can strengthen relationships and offer emotional support. Open and honest communication is essential to maintaining healthy relationships during this time.

Menopause is a natural stage in every woman's life, marking the end of menstrual cycles and fertility. Due to decreasing estrogen levels, women may experience problems such as osteoporosis, cardiovascular disease, mood and sleep disorders, vaginal dryness, urinary incontinence, and changes to the skin and hair.

To mitigate these impacts, it is crucial to adopt a healthy lifestyle, consider hormonal therapies and take specific menopause food supplements > . D-LAB formulas offer tailored solutions to support the well-being of women during this transition.

Menopauseis a natural stage in every woman's life, marking the end of menstrual cycles and fertility. 

Due to decreasing estrogen levels, women may experience problems such as osteoporosis, cardiovascular disease, mood and sleep disorders, vaginal dryness, urinary incontinence, and changes to the skin and hair. 

To mitigate these effects, it is crucial to adopt a healthy lifestyle, consider hormonal therapies and take specific menopause food supplements >. 

D-LAB formulas offer tailored solutions to support the well-being of women during this transition.