W O M E N ’ S H E A LT H AT A L L A G E S

E M B R A C I N G M AT U R I T Y: M E N O PA U S E A N D B E Y O N D

Dr. Christi Hartman

WHO IS THIS TALKING?

Naturopathic Doctor• Four years post-graduate studies at Canadian

College of Naturopathic Medicine • Bachelor of Science from UBC Okanagan

Additional training• Acupuncture• Prescribing authority

TODAY’S DISCUSSION

What is menopause

Common concerns during this time of life

Natural support for the menopausal transition

Questions & discussion

WHAT IS MENOPAUSE?

Cessation of the menstrual cycle

Officially menopausal when no menstrual cycle for

12 consecutive months

Average age is 50-52 years (ranges 40-58 years)

Due to decreased activity of the ovaries and the

cessation of ovulation

PERIMENOPAUSE

The time leading up to menopause including the 12

months after the last menstrual cycle

Lasts an average of 4 years

Typically characterized by shortening of the

menstrual cycle, then by skipped cycles

A NATURAL TRANSITION

Menopause:• is a normal, natural stage of life• is often a time of increased opportunities and

options• may comprise as much as half of a woman’s lifetime,

the time when she has the greatest knowledge and opportunity for creativity, spirituality, and personal growth

In Traditional Chinese Medicine, menopause is

seen as a time when women shift from a

predominantly “yin” (passive, cool, moist, still,

substance, dark, still) to predominantly “yang”

(dominant, hot, dry, active, upward seeking, restless,

productive) nature.

Often a time when women become more assertive,

set boundaries, and pursue personal, academic and

career goals

CELEBRATE!

Menses & PMS free

Sex without pregnancy concerns

Fibroids shrink

COMMON CONCERNS

75 – 90% of women have symptoms during the

menopausal transition

For most women, the symptomatic period lasts

from 4-7 years and symptoms resolve without

treatment

10 – 25% of women have concerns that persist

beyond this time

COMMON CONCERNS

Reduced fertility

Irregular bleeding

Hot flashes/night sweats

Disturbed sleep

Bladder difficulties

COMMON CONCERNS

Vaginal discomfort (dryness, irritation, painful

intercourse, infection)

Headaches

Mood swings, depression, anxiety

Memory changes

Altered sex drive & function

Heart health, bone health

PREVENTION

Bone density drops significantly in the 7 years after

menopause

Particularly important time to maintain physical activity,

ensure adequate dietary calcium, vitamin K, and sunlight (or

Vitamin D supplementation)

Also entering a time of increased cardiovascular risk.

Smoking cessation, blood pressure and cholesterol, and

body weight must be addressed

UNDERLYING FACTORS

Women who are depleted when they enter menopause

tend to experience more symptoms

This can be the body’s last call for change – if you have

been neglecting your health up to this point, menopausal

symptoms can be seen as a prompt to make changes

A time of life when “I’ll be healthy later” is no longer

an option – it’s time to be healthy now!

UNDERLYING FACTORS

What does “depleted” mean anyway?

Let’s talk about hormones for a minute

HORMONES

Many people think menopausal symptoms are due to estrogen

deficiency

In fact, it more often due to lower levels of progesterone and an

imbalance in the amount of estrogen relative to progesterone

Both of these hormones are produced by the ovaries and adrenal

glands during the reproductive years

During and after menopause, production of these hormones is

largely from the adrenal glands

ADRENAL HORMONES

CORTISOL

Cortisol is the adrenal hormone released in response to

stress

If you are constantly producing cortisol, it is at the

expense of the other hormones, and they become deficient

This contributes to many of the symptoms experienced

during the menopausal transition

Identifying and reducing stressors is the first (and most

important!) step in restoring hormone balance

EMOTIONAL STRESSORS

Worry

Guilt

Anger

Anxiety

Fear

Depression

Lack of fun activities

and experiences

ENVIRONMENTAL STRESS

Pollution

Chemicals (pesticides, food additives, fragrances,

preservatives)

Allergies

Little sunlight

Temperature extremes

Light-cycle disruption (eg., shift work)

PHYSICAL STRESSORS

Excessive exercise

Poor diet, nutrient deficiencies

Refined carbohydrates & sugars

Overwork (mental and physical)

Surgery, trauma, injury, chronic illness or pain

Irregular/inadequate sleep

STRATEGIES

A holistic approach to wellness is the most

effective and beneficial way to transition through

menopause

We will also discuss some specific strategies for

some of the more common concerns

EMOTIONAL HEALTH

Change how you perceive the world

Many of us can’t make stressors go away, but we

CAN change what we focus on and how those

stressors affect us

Heart focus exercise• Increases DHEA by 100%• Decreases anxiety and burnout• Increases ability to care and sense of vigor• Helps heal patterns of emotional stressors

EMOTIONAL HEALTH

Ensure you have hobbies that your enjoy

Develop and maintain close personal relationships

Learn something new – lifelong learning builds

confidence, opens new opportunities, and improves

cognitive function

RELAXATION

Hot bath with lavender essential oil and epsom

salts

Bedtime ritual – favorite book, herbal tea, music

Deep breathing exercises – reduce hot flashes,

irritability, anxiety

Meditation

Laughter!

NUTRITION

Highs and lows in blood sugar can aggravate and/or

trigger many of the symptoms associated with menopause

Following a low-glycemic diet helps regulate blood sugar

and can provide significant relief from hot flashes,

irritability, depression, low energy, insomnia, and much

more

A varied, whole-foods diet with adequate protein and

healthy fat is essential to good health as we age

EXERCISE

Exercise:• Reduces depression, anxiety, and irritability• Improves blood sugar control and body weight• Reduces hot flashes• Maintains bone density and strength, and reduces

fracture risk• Strengthens your heart and blood vessels• Improves energy, vitality, sense of well-being, and

immune function• Reduces stress hormones

EXERCISE

Walking

Swimming

Cycling

Paddling

Hiking

Dancing

Yoga

Pilates

Qi Gong

Weight training

Snow shoeing

Cross country skiing

SPECIFIC CONCERNS

The Mature Years

HOT FLASHES

Loose breathable clothing, layers

Avoid caffeine, sugar, alcohol, hot and spicy foods, white

flour

Sage tea, red clover tea, flaxseed, soy

Deep breathing & meditation

Vitamin C with flavonoids, B-Vitamins, Vitamin E

Herbal support: Black cohosh, Dong quai, Kudzu,

Motherwort

VAGINAL IRRITATION

Use it or lose it

Vitamin E suppositories

Lubricants

Wild yam cream

Kudzu, Black Cohosh

Hormone replacement creams

INSOMNIA

Consistent bedtime and waking time

Avoid caffeine and alcohol

Relaxing bedtime routine

Calcium, Magnesium, Theanine, 5-HTP, Melatonin

Calming herbs: Passionflower, Hops, Chamomile,

Valerian, Lemonbalm, Motherwort

MOOD

Address unresolved emotional stressors

Eat regularly

Focus on low glycemic foods and ensure you have

enough healthy fats in your diet (low carb low fat

diets will make mood worse)

Herbal support: Black cohosh, Kava kava, St. Johns

Wort, Motherwort, Relora, Ashwagandha

ADRENAL SUPPORT

Blood sugar stability

Vitamin C

B Vitamins

Magnesium

Adaptogens: Eleutherococcus (Siberian Ginseng),

Rhodiola, Schisandra, Licorice, Ashwagandha

SUMMARY

Menopause can be a time of great change in

emotional, physical, social, and spiritual identity

An opportunity to improve health on all levels

Many menopausal concerns can be addressed

naturally

QUESTIONS?

Thank you for your time!