Menopause Matters: Raising Awareness and Exploring Natural Solutions for Women

Written By Noémie Olivero

Why Solutions for Menopause Are Not as Well-Known as They Should Be—and What You Can Do About It

Menopause is a natural stage of life that every woman experiences, yet it remains a topic that’s often overlooked, under-discussed, and under-researched. As women approach midlife, they may encounter a variety of symptoms—such as hot flashes, mood swings, sleep disturbances, and weight changes—that can disrupt their daily lives. Yet, despite the many available solutions, menopause is still not as widely understood or well-known as it should be. So, why is this the case, and what can we do to change it?

The Research Gap

Historically, women’s health has been sidelined in medical research, and menopause is no exception. The majority of clinical studies have focused on male subjects, leaving women’s health concerns—especially those related to hormonal changes—underexplored. Menopause has often been framed solely as a reproductive issue, leading to a narrow view of its broader impact on women’s health. Although there has been progress in recent years, research on menopause is still lacking, particularly in understanding how it affects diverse groups of women, such as those from different races, ethnicities, and socio-economic backgrounds.

Access to Knowledge

Another major challenge is the limited access to knowledge about menopause solutions. For many women, menopause is an unknown territory. Without proper education or guidance, women may not realize what to expect or how to manage the symptoms effectively. Much of the existing information on menopause is fragmented and difficult to find. Additionally, societal taboos and stigma surrounding aging and women’s bodies further contribute to the lack of open discussions about menopause, creating an environment of silence and misinformation.

The Importance of Perimenopause Awareness

Perimenopause, the period leading up to menopause, is often under-recognized and misunderstood. Symptoms can begin as early as the mid-30s and intensify in the 40s, yet many women are unaware that they are in this stage. Symptoms like irregular periods, sleep disturbances, and mood swings are often attributed to stress or other factors, which can delay diagnosis and treatment. Both healthcare providers and the general public need to be more aware of perimenopause so that early intervention can be offered, and women can better manage their symptoms.

Inadequate Screening

Unlike many other health conditions, menopause is not routinely screened for, and its symptoms are often dismissed or overlooked by healthcare providers. Women may go undiagnosed or untreated for menopause-related issues simply because there is no consistent protocol for screening and managing this life stage. This lack of attention means that many women suffer in silence, unsure of their options or how to find relief.

Cultural Taboos and Social Stigma

Cultural attitudes towards menopause play a significant role in its lack of visibility. In many cultures, menopause is framed as a “loss” or “end” to a woman’s vitality, which creates a negative narrative around the transition. This stigma can lead to silence and avoidance, further hindering open discussions about potential solutions. When menopause is viewed through a negative lens, it becomes difficult for women to seek help or feel empowered during this natural life transition.

The Medicalization of Menopause

The medical field has traditionally emphasized hormonal treatments, such as Hormone Replacement Therapy (HRT), as the primary solution for managing menopause. While HRT can be effective for some women, it doesn't address the full spectrum of symptoms or offer alternatives. This “one-size-fits-all” approach may not work for everyone and may leave many women dissatisfied or feeling limited in their treatment options.

Impact of Gender and Age Bias in Healthcare

Ageism and gender bias are also factors that can impact how menopause is approached in healthcare. Older women may be less likely to have their health concerns taken seriously or may face difficulty accessing the treatments they need. This systemic issue makes it even more challenging for women to get appropriate care and support during menopause.

The Role of Research Funding

Despite the rising awareness of menopause, research funding remains inadequate. Compared to other health concerns, menopause does not receive as much attention or financial backing. This funding gap prevents the development of new treatments, therapies, and educational resources that could improve the lives of millions of women.

Five Natural Tips and Solutions for Managing Menopause

Although there is still much work to be done in raising awareness and providing better solutions, there are several natural approaches that can help alleviate the symptoms of menopause. Here are five practical and effective tips:

1. Incorporate Phytoestrogens into Your Diet

Why it helps: Phytoestrogens are plant-based compounds that mimic estrogen in the body. They can help moderate hormone fluctuations and ease symptoms like hot flashes and mood swings. Foods such as soy products, flaxseeds, sesame seeds, chickpeas, and lentils are excellent sources of phytoestrogens.
Tip: Add flaxseeds to your smoothies or sprinkle them on salads. Aim to include 1-2 servings of soy or flaxseed-rich foods daily.

2. Practice Regular Exercise, Including Strength Training

Why it helps: Exercise is an effective way to manage menopause symptoms, including mood swings, weight gain, and sleep disturbances. Physical activity helps balance hormones, reduce stress, and improve overall well-being. Strength training, in particular, can help maintain bone density, which is crucial as menopause can lead to decreased bone mass.Tip: Aim for 30 minutes of moderate exercise most days of the week. Include strength training twice a week for improved bone health.

3. Use Herbal Remedies for Hot Flashes and Sleep Issues

Why it helps: Certain herbs are known for their ability to manage menopause symptoms. Black cohosh is commonly used to reduce hot flashes, while valerian root helps improve sleep. Red clover is another herb rich in phytoestrogens that can help with hot flashes. Tip: Consider consulting a healthcare provider about using herbal supplements like black cohosh or valerian root. These can be taken in capsule form or as teas, but always check for potential interactions with other medications.

4. Manage Stress with Mindfulness and Relaxation Techniques

Why it helps: Menopause can increase stress levels, which in turn can worsen symptoms such as hot flashes, irritability, and sleep issues. Mindfulness practices, yoga, and deep breathing exercises activate the body’s relaxation response, helping to reduce stress and restore balance. Tip: Start a daily meditation practice, even for just 5-10 minutes. Try deep breathing exercises like the "4-7-8" technique to promote relaxation. Yoga and tai chi are also excellent for reducing stress while improving flexibility and strength.

5. Maintain a Healthy Diet with Adequate Calcium and Vitamin D

Why it helps: Hormonal changes during menopause can lead to a decrease in bone density. Ensuring adequate intake of calcium and vitamin D is crucial for maintaining bone health. A balanced diet rich in fruits, vegetables, healthy fats, and calcium-rich foods like leafy greens, almonds, and dairy can also help manage weight and mood changes. Tip: Aim for 1,000-1,200 mg of calcium daily, and spend time in the sun for natural vitamin D. If necessary, include fortified foods or supplements to meet your vitamin D needs.

Empowering Women Through Knowledge and Support

The lack of widespread awareness and accessible solutions for menopause is a complex issue that is influenced by a combination of research gaps, societal stigma, and healthcare practices. However, the good news is that menopause solutions do exist—both medical and natural—and it is crucial to break the silence and promote open discussions about this significant life stage.

By addressing the knowledge gaps, advocating for better research funding, and encouraging women to take charge of their health through lifestyle changes, we can help ensure that menopause is no longer a "hidden" issue. With the right tools, education, and support, women can navigate this transition with confidence, vitality, and well-being.

References:

Noémie Olivero https://www.longevityhouse.com
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