??Navigating Menopause: Your Essential Guide to Understanding and Thriving Through Every Stage

Last week we planted our very first potato garden! It was a phenomenal experience - clearing the land, getting out the rocks and weeds, digging the holes, planting the potatoes… Incredible satisfying work.?

Our goal is to have a hobby farm that provides us with basic sustenance, and having a good source of nutrient dense starchy carbohydrates, like potatoes, is an important part of the plan!

I can eat potatoes without gaining weight SO LONG AS I eat a half a plate of low starch vegetables before eating my potatoes.?

??I discovered this solution in research done on this very topic, showing that when you eat non-starchy vegetables before your starchy foods (e.g. pasta, bread, rice, potatoes, etc), your blood sugar response is MUCH better to that same meal without the veggies!?

??This means better hormone balance with less insulin production, which means less fat storage signals to the body.?

This way you can grow your potato AND eat it!?

In the Spotlight

??Navigating Menopause: Your Essential Guide to Understanding and Thriving Through Every Stage

Menopause is a significant milestone in a woman’s life, marking the end of her reproductive years. This natural transition involves various stages and biological changes that can impact both physical and mental health. Understanding these changes and knowing what to expect can empower you to navigate menopause with confidence and ease.

Types of Menopause

Natural Menopause: During natural menopause, the ovaries gradually decrease hormone production, leading to fluctuating levels of estrogen, progesterone, and testosterone. Even after menopause, a small number of eggs may remain, making contraception necessary for at least two years if menopause occurs before age 50 and one year if after 50.

Despite the decline in hormone production, the ovaries continue to produce small amounts of testosterone, and the adrenal glands make DHEA, which is converted into estrogen in tissues. Whether this provides sufficient hormonal support during menopause largely depends on your overall health.

Symptoms of menopause can indicate whether you need to prioritize your health more through improved nutrition, better sleep, regular exercise, and stress reduction. Additionally, you might benefit from treatments like hormone replacement therapy. Monitoring these symptoms will guide you in making informed decisions about your health during the menopausal transition.

Primary Ovarian Insufficiency (POI): Menopause occurring before age 40. Reasons can be genetic (e.g. Fragile X Syndrome, Turner Syndrome), environmental (e.g. lifestyle, toxins exposure) or unknown.

Surgical or Medical Menopause: Resulting from the removal of both ovaries, one ovary, the uterus (which can affect blood flow to the ovaries), or medical treatments that induce menopause. Hormone levels drop significantly in these cases, and one can transition through the different stages of menopause within days and weeks, as opposed to years with natural menopause.

Understanding the Stages of Menopause

Perimenopause: Perimenopause is the transitional period leading up to menopause. It typically starts in a woman’s 40s but can begin earlier. During this stage, menstrual cycles become irregular due to fluctuating hormone levels. Early perimenopause is marked by variable cycle lengths, while late perimenopause is characterized by two or more skipped cycles and intervals of no menstruation lasting less than 12 months.

Symptoms:

• Early Perimenopause: Worsened or new premenstrual syndrome (PMS), hot flashes, night sweats, irritability, depression, anxiety, insomnia, cognitive changes, worsening migraines, growing fibroids, breast pain, low libido, heart palpitations, joint pain, dry eyes, weight gain.
• Late Perimenopause: Similar to early perimenopause, with potential worsening of tissue effects of low estrogen such as worsened vaginal dryness.

Menopause: Menopause is diagnosed after 12 consecutive months without a menstrual period. The average age of menopause is around 52 years, but it can occur naturally between the ages of 40 and 60.

Symptoms:

• Continuation of some perimenopausal symptoms.
• Possible improvement in brain-related symptoms (e.g. improved hot flashes, night sweats, irritability, depression, anxiety, insomnia, cognitive changes) as the brain adjusts to new hormone levels.
• Usually improvement in estrogen fluctuation-related symptoms like migraines, fibroids, heart palpitations, breast pain.

Postmenopause: This phase begins after menopause and continues for the rest of a woman’s life. It can be divided into early postmenopause (up to four years after menopause) and late postmenopause (more than four years after menopause).

Symptoms:

• Early Postmenopause: Persistent estrogen deficiency effects including vaginal dryness, urinary tract infections (UTIs), low libido, skin and hair changes, joint pain.
• Late Postmenopause: Improved brain-related symptoms, but increased risk of estrogen deficiency effects including osteoporosis, dementia, Alzheimer’s, frailty, diabetes, high cholesterol, weight changes, cancer, and heart disease if foundational health is not well-managed during the transition.

Long-Term Health Considerations

If foundational health is not optimally supported during this transition, menopause can impact various aspects of health, such as:

• Osteoporosis: Decreased bone density as a result of lack of estrogen in addition to not enough building blocks from food (e.g. magnesium, vitamin D, vitamin K2, silica, calcium and protein) without the signal to build bone (e.g. strength training) increases fracture risk.
• Cardiovascular Health: Lower estrogen levels especially with suboptimal nutrition and lack of exercise can increase the risk of heart attacks and strokes.
• Chronic Conditions: Menopause may exacerbate existing conditions like diabetes and high cholesterol, particularly if lifestyle is not supporting foundational health with the changed needs of aging.

Factors Influencing Menopause

Several factors influence the onset and progression of menopause:

• Genetics: Family history can offer clues about menopause timing. However, the timing and severity of menopause are also influenced by lifestyle factors, highlighting the interplay between nature and nurture.
• Lifestyle: Diet, exercise, stress management, and toxin exposure significantly influence the onset and severity of menopause. Research shows that better nutrition, regular exercise, stress reduction, and avoiding or eliminating toxins can greatly improve menopausal symptoms and long-term health outcomes.
• Other Hormonal Imbalances: Issues with insulin hormone (primarily from a diet with too many simple carbohydrates) and cortisol hormone (from too much or chronic stress) can negatively affect menopausal symptoms by affecting remaining production of estrogen, progesterone and testosterone.

Conclusion

Menopause is a natural phase marked by the end of menstrual periods. It involves stages from perimenopause to postmenopause, with varying symptoms from the declining levels of hormones affecting the brain, like hot flashes and mood swings, or the tissues, like vaginal dryness and? joint pain. Genetic, environmental, and lifestyle factors influence its progression. Understanding and managing menopause involves recognizing its stages, symptoms, and health impacts, and addressing them through lifestyle adjustments and if needed, medical support. By dispelling myths and providing accurate information, women can approach menopause with confidence and maintain optimal health.?

Additional Resources

Embrace this natural transition with knowledge and support, and navigate your menopausal journey with confidence and grace by gaining deeper insights in my YouTube video titled "Menopause Explained: Hormonal Shifts & Symptoms from Perimenopause to Postmenopause". Click here to watch and empower yourself with Wild Wisdom!??

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Thursday, May 23, 2024

Top Herbal Supplements for Perimenopause and Menopause Relief: What Really Works

Join me in this Wild Wisdom Show to discover the top supplements and herbs that can ease perimenopause and menopause symptoms!?

You’ll gain expert insights and natural solutions for a smoother transition.?

Believe me, these work.

??Share this episode with your loved ones to empower them on their perimenopause and menopause journey.

I will be sure to answer your questions if you attend the FB LIVE!?

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[Grab it!] The BEST Magnesium for Controlling Blood Glucose

Did you know that magnesium deficiency alone could lead to problems with blood sugar health like prediabetes, gestational diabetes and type 2 diabetes? It’s that important.

While magnesium can be found in plants, its content is decreased if the plants are grown with pesticide use or if heavily processed. Only 16% of the magnesium found in whole wheat remains in refined flour, and magnesium has been removed from most drinking water supplies. This sets the stage for human magnesium deficiency, and since magnesium is the mineral needed to create energy in the body, production of all hormones, not just insulin which directly affects blood sugar levels, are negatively affected.?

Reference: de Sousa et al. Participation of Magnesium in the Secretion and Signaling Pathways of Insulin: an Updated Review. Biol Trace Elem Res. 2022. PMID: 35666386.

When magnesium powder is dissolved in water it is much better absorbed than when taken in capsule or tablet form. Also, magnesium bisglycinate is a good option for supplementation as it is absorbed better than magnesium citrate or magnesium oxide.

I have placed a great quality magnesium bisglycinate powder supplement in an easy-to-access Fullscript plan, which you can access right here for Canadians: Canadian LINK TO DR. PATRICIA APPROVED magnesium bisglycinate SUPPLEMENT and here for U.S. residents: American LINK TO DR. PATRICIA APPROVED magnesium bisglycinate SUPPLEMENT.

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If you’re still unable to see my recommended core supplements in your account, select the ‘Catalog’ tab, then click on ‘Dr. Patricia Mills’ Fullscript Account Favourites’ and then select ‘Foundational Supplements’.

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Upcoming Episode

[TUNE IN] ?? Monday, June 3rd~ All About Hormone Replacement Therapy: Best Kinds, Benefits vs Risks in Perimenopause & Menopause

?? In this Wild Wisdom Show episode, I delve into the complexities of menopause in a special episode focusing on Hormone Replacement Therapies (HRT).

??? Discover the detailed insights into different types of HRT, their benefits for conditions like hot flashes, night sweats, low libido, weight loss, insomnia, osteoporosis, dementia and more, as well as potential risks such as cancer and heart disease.?

? Learn how to navigate the decision-making process for HRT, including factors to consider, and the role of bioidentical hormones either commercial or compounded, empowering you with knowledge to make informed decisions.?

?? Share this episode with a friend.?

???? Available on all podcasting apps. New episode drops every Mon

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