Deep dive into menopause
Photo by Priscilla Du Preez
Before the 19th century, life expectancy rarely exceeded 40-50 years, making it difficult to even understand menopause as a phase of life. Today, menopause remains an awkward topic, often avoided in discussions, leaving many to experience symptoms in silence. Recently, however, those in the perimenopause, menopause, and postmenopausal stages are feeling more comfortable discussing their experiences. This growing openness is driving increased interest, conversation, and research in the area. While there is still much to learn about menopause and its treatment, we aim to normalize the conversation and provide support to those experiencing it.
So… what exactly is menopause?
Menopause is when an individual's menstrual cycle has stopped for at least one year. This typically occurs between the ages of 45 to 55, however, it can occur as early as age 40 and some may experience perimenopause symptoms in their late 30s. During menopause, changes occur in the reproductive hormones. Estrogen production significantly declines, while progesterone production completely stops. A reduction in estrogen is the main cause of menopausal symptoms. A decline in estrogen increases risk of obesity, type 2 diabetes, and metabolic syndrome, in addition to causing a wide range of menopausal symptoms (Mauvais-Jarvis et al., 2013).
Menopause symptoms
Overall, menopausal symptoms vary. It is important to note that someone may experience one singular symptom, an array of symptoms, or multiple symptoms resulting from other manifestations. For example, hot flashes may cause mood changes, and vice versa. We understand that these symptoms can put a toll on someone's life and affect their daily work and activities. Here is a list of some symptoms that occur during menopause.
Hot flashes
Night sweats
Difficulty sleeping
Dry skin
Changes in hair and nails
Weight gain
Joint pain
Anxiety, depression, and mood changes
Brain fog
Risk factors associated with menopause
Symptoms are not the only worry during the menopausal years. As mentioned above, a decline in estrogen increases the risk of chronic diseases such as cardiovascular disease, type 2 diabetes, obesity, and metabolic syndrome. Additional health implications such as high cholesterol, high blood pressure, high glucose levels, and insulin resistance may occur. Most menopausal individuals begin to complain that they are experience body composition changes including weight gain and muscle loss. This is due to a decrease in muscle mass and bone loss as a result of decreased estrogen, which may lead to osteopenia or osteoporosis (Erdélyi et. al, 2024). In fact, one in three people with menopause have been shown to have osteoporosis (Rizolli et al., 2014). Weight gain also be due to a decreased metabolism, mood swings, sleep disturbances and lack of exercise. Lifestyle changes such as improving nutrition, increasing joyful movement, and using targeted supplementation help to decrease the impact of these symptoms and risk factors.
Could seeing a registered dietitian improve symptoms and risk factors for menopause?
Because there are many hormonal changes during menopause, adding a registered dietitian to your healthcare team can be an important tool in improving symptoms and risk factors for menopause. At Katie Chapmon Nutrition, we aim to support menopause through improved nutrition habits, engaging in lifestyle activities, and using supplements for support if and when necessary. Stay tuned for a deeper discussion on how we use these factors to improve those going through menopause!
Interested in learning more about how to improve menopause?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: August 12th, 2024
This blog post was written by dietetic intern Lucy Cholakian and edited by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
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Mauvais-Jarvis, F., Clegg, D.J., Hevener, A.L., The Role of Estrogens in Control of Energy Balance and Glucose Homeostasis. Endocrine Reviews 2013; 34(3): 309–338; doi: 10.1210/er.2012-1055
Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., Várbíró, S., The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients 2024; 16(1): 27; doi: 10.3390/nu16010027
Jeong, H.G., Park, H. Metabolic Disorders in Menopause. Metabolites. 2022; 12(10) 954; https://doi.org/10.3390/metabo12100954
Rizzoli, R., Bischoff-Ferrari, H., Dawson-Hughes, B., Weaver, C., Nutrition and Bone Health in Women after the Menopause. Sage journals 2014; https://doi.org/10.2217/WHE.14.40
