World Menopause Day: what is menopause?

The VITL Nutrition Team

Our in-house nutritionist, Christina Mamada, MSc discusses menopause, specifically the common symptoms and how best to manage them.


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At some point in their lifetime, almost all women will go through menopause and yet it remains largely unspoken about, despite a staggering 80% of women in the UK suffering from menopausal symptoms.

What do I need to know about menopause?

During menopause, a woman's body goes through significant changes. It occurs when ovulation stops and oestrogen (the female sex hormone) production decreases, causing menstruation to stop. The gradual change, known as perimenopause, is the time before the last period where oestrogen levels drop and periods become infrequent. This can cause many different symptoms, which might range from mild to severe, sometimes even severe enough to disrupt the flow of everyday life. In the UK, the average age for a woman to reach menopause is 51. There is a small proportion of women, however, who reach menopause by the age of 40 (premature menopause).

What are some of the symptoms and how can they be managed?

The common symptoms of menopause include hot flushes, night sweats, vaginal dryness, difficulty sleeping and low mood or anxiety. There are also several symptoms associated with a decrease of oestrogen, including weight gain and increased bone loss.

Many women may experience weight gain during menopause, due to lean body mass and metabolic rate decreasing. In particular, the weight gain may be around the stomach/abdominal area, which increases the risk of insulin resistance and metabolic syndrome. Our nutritionist, Christina, comments:

“Hormonal changes alone don't necessarily cause menopause weight gain. Weight gain is often also related to the lifestyle and genetic factors that change as we age. Regular exercise and a balanced diet may help to reduce weight gain.”

Another important health issue that people should be aware of during menopause is bone health, as Christina explains:

“During menopause women experience oestrogen deficiency, which can lead to accelerated bone loss. It is recommended that women experiencing menopause follow a calcium and vitamin D rich diet to support their bone health.”

What advice do you have for women going through menopause?

It’s normal to experience mental and physical changes as a result of menopause but many of these can disrupt the flow of everyday life, leaving you feeling in need of a helping hand.

"Diet and lifestyle can play an important role in helping to manage menopause symptoms, as well as taking time to look after your mental wellbeing. Maintaining a balanced diet, rich in proteins, vitamin D and calcium is important as well as incorporating exercise, even if just a gentle walk."

We created a “Menopause Pack”, combining four supplements that have been carefully selected to help maintain bone health, support hormonal balance and contribute to collagen production, to help you feel more comfortable during this period of adjustment.

Check out our Menopause Pack today!






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