Blog | Menopause Relief, Osteoporosis Relief, Anti Aging Natural Solutions

MenoPAUSE

Frantic schedules. Daily exhaustion. Commitment and caring for family, friends, coworkers, students, patients, community members. As women age and enter the cycles of perimenopause and menopause, it is not likely that the daily stresses of life will decrease. In fact, as many women are moving into their late 40s, 50s and 60s, the pressures often only increase, be those social, health-related, or financial. Many studies in the last decade have shown how increased levels of stress affect the health of the body.

Stress Effects

When the immune system is constantly over-activated, in that perpetually heightened state of flight or fight, it may lead to autoimmune disease. An elevated state of stress correlates with inflamed cytokines. Cytokines are chemicals released by the immune system that give orders to armies of cells to attack viruses, pathogenic bacteria, and cancer cells. But when the body is continually giving orders to attack because it’s reacting to stress levels, that heightened state can have many negative outcomes.

Combatting Emotional Highs and Lows

When it comes to protecting the body against one of its own worst enemies- itself—lifestyle changes are important. Studies have shown that women in the menopausal transition can have an increased risk of major depressive disorder (MDD). Estrogen therapies, like all-natural Effisoy, antidepressant medications, and other remedies can assist the body in regulation. There are also daily practices that can be utilized to maintain balance in the body and to avoid some of those heightened cycles of stress.

Intentional Breathing

Nowadays, most folks know that meditation and deep breathing are beneficial not only for the mind but also for the body. A study from Johns Hopkins University found that in 47 trials, mindful meditation helped ease psychological stresses, including pain, anxiety, and depression. The role of breathing is crucial in meditation. There are many types of meditations, from guided to individual sessions. And yet, many still wonder whether focusing on breathing is actually sufficient to alter moods. Does how we breathe really affect change and reduce stress levels?

It’s All in the Breath

Studies show that most people don’t breathe in a way that gives the body enough oxygen. When breathing shallowly, that stagnant air, its residue and pollutants can get caught in the lungs, sometimes leading to more labored breathing as well as toxic buildup. In comparison, deep breathing moves oxygen through the blood and cells. Breathing is, of course, a natural process, but by adding an extra dose of intentionality, you can make your breathing that much more powerful, potent, and healthy.

Breathing Exercise

This exercise can help release some of the tension in a heated moment. Exhaling, that deep sigh or breath, comes naturally as the body needs to release stress. That deep, intentional exhale triggers a relaxation response in the brain. This exercise can be done anywhere, in just a few minutes, and can help calm the mind and relax that overactive autoimmune response.

Take a comfortable seat, wherever you are, in your car or on a chair or the ground.
Close your eyes, embodying alertness yet comfort.
Slowly elongate your breath—deeply breathe in, and deeply let it seep out.
As your breathing slows, extend the exhale to twice the time of your inhale. If you breathe in for 3 seconds, try to breathe out for 6 seconds.
Create a pattern of this imbalanced breathing, focusing more on the breath out. Do this for 5 minutes, or for as long as you can.
Before finishing this exercise, pause. Take a few more intentional deep breaths before opening your eyes, and then come back into the present.

An Overview of Japanese Healthy Living

Routinely, Japanese men and women have been ranked as some of the healthiest people on the planet. A study by the World Health Organization found that Japanese women actually have the longest life expectancy at 87 years. Genes certainly play a role, but as more research and studies are directed at understanding health, it has become more and more clear that simple lifestyle changes can have dramatic effects. The Japanese lifestyle, down to what is eaten and when, how much to eat, and the use of food in creative ways, can be replicated in other cultures. Though it may seem difficult to adapt a Japanese method of eating while living in the United States, these small, powerful changes are not only beneficial for the body, but also for the environment and the mind.

Be Diligent in Your Meals

In Japan, soup, especially miso soup, is one of the staples. This warming concoction not only helps you to feel fuller more quickly, but it also creates energy in the digestive tract, often making it easier to metabolize and digest other food. Japanese people often eat a seafood and rice-based diet as well, relying on these staples daily to provide healthy nutrients and vitamins. Studies have shown that a seafood rich diet can correlate with a significant decline in risk for heart disease. The omega-3 fatty acids in fish have also been linked to living longer and to preventing certain types of cancer. Rice, when compared to bread or pasta or potatoes, often isn’t served with as many complementary calories, like butter or sauce, and expands in the stomach to make you feel full. All of these factors create a healthier baseline of diet.

Regarding how you eat, it’s important to monitor portion control. Many Americans eat significantly larger portions than people in other parts of the world. More than 1/3 of Americans are obese, and portion sizes has been studied as one of the leading reasons. In fact, in the last 70 years, the average portion has become 4 times larger than it was, and Americans now have the highest per capita calorie consumption in the world. Overeating is not a natural nor healthy phenomenon. Paying attention to how much you eat, when you eat, and the process of eating can help reduce overeating.

Hara Hachi Bu (Don’t Overeat)

This saying comes from Okinawa and serves as a constant reminder—only eat until you’re about 80% full. In the fast-paced lifestyle of many Americans, this practice takes time and diligence to implement. The faster one eats, the harder it is to realize whether or not you’re full. However, if you begin to pay attention to this threshold of 80% and stop when you reach that level, your brain will catch up shortly after your stomach, and you’ll find yourself with more energy after meals. After dining according to the 80% threshold, rather than dealing with possible stomach pain, gastrointestinal aches, or a lack of energy, your body will be ready to convert those calories into energy for whatever is needed next. Food is meant to restore our energy, not deplete it.

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Restricted eating lengthens your life?

Japanese health wisdom: Restricted Eating by 20%The idiom "Hara-Hachibunme" in Japan means "80% full" as a healthy eating habit. They say You don't need a doctor if you keep "Hara-Hachibunme." A similar saying in English will be, "Light suppers make long life."Since the 1980s, many countries have been scientifically investigating why "Hara-Hachibunme" is good for your health. This study compares the life expectancy of small animals such a...

Mottainai (No Waste)

Thinking creatively about food and how to use every part of the meal is another practice that the Japanese frequently implement. It is called mottainai and translates into “try not to waste it.” In Japan, people often use left-overs for future meals, saving rice, vegetables, fish, and other condiments to add more flavor to plates. Knowing that you won’t waste food, it makes it easier to eat smaller portion sizes in the moment and save the rest for later.

Learning from the Japanese and Natto

Take the benefits of Japanese healthy diet
Know how Japanese women are healthy.
Footbath will improve your bloodstream and change your life better.
Breast cancer rate is far lower in Japan. Why?

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What is Natto?

Japanese Natto Food: Our recent article explored the benefits of fermented food, particularly foods like miso, and soy sauce. A deep-dive into another fermented food, natto, shows that this particular food may have many benefits that help women going through menopause. Natto, not nearly as popular as its “cousin” tofu, has been eaten in Japan for millennia. It is made of fermented soybeans, soybeans which are fermented with the bacteria bacillus subtilus. The beans are first cooked for hours before the bacteria are introduced in a temperature-controlled fermentation room. After a day or so, the beans are cooled and stored in a refrigerator for the flavor to mature.

The beans develop into a slightly sticky texture, though they still look like gooey chickpeas. Some complain that the odor of natto is not the most appetizing, ranging from exercise socks to paint thinner, from ammonia to Camembert cheese, and yet, depending how it’s prepared, the odor does not have to be overly pungent. It is certainly an acquired taste, but with that acquisition come all of the health benefits.

Health Benefits of Natto

Fermented Supplement Effisoy — Supplement is the best way to take only the benefit
of fermented soybeans, without unfamiliar
odor and texture.

The active ingredient in Natto is nattokinase. This enzyme not only helps aid circulation, but it also works to clean out the blood vessels which reduce the risk of hypertension, stroke and heart disease. It is also strong in K2, a vitamin that helps with bone health. The ability to bolster bone strength is one of the reasons why natto should be considered by menopausal and postmenopausal women. One study of Japanese women who were postmenopausal showed that those who consumed natto regularly were less likely to develop bone density loss which helped protect them against osteoporosis. In comparison to other soy products like tofu, there was no correlation between improved bone density and consumption.

Superfood Benefits

A healthy Japanese old woman with his white dog — A healthy Japanese old woman

When looking at the chemical breakdown of natto, it’s easy to see why it’s such a superfood. Natto has no cholesterol, and also contains lots of potassium and dietary fiber, two of the elements responsible for cleaning out the arteries. Because natto is fermented, the bacteria it contains helps to clean out the gut while the enzyme nattokinase cleans out the blood vessels. Vitamins, protein, and iron are all abundant in natto as well, making it not only healthy food to consume, but a good weight loss food that is both filling and nutritious.

Natto Recipe Preparation

When making a dish with natto, there are many methods for preparation. In Japan, it is commonly served with rice and fermented vegetables. This way of serving natto is a traditional breakfast in Japan. Another way to eat natto is to whip it with a fork, making it into a sort of fluffy paste, and then use apple cider vinegar, mustard, and cultured vegetables to add more flavor. It is, as mentioned above, an acquired taste, so finding a way to prepare it that works for you and your loved ones is best.

As more evidence comes out that much of menopause is influenced by lifestyle, more so than genetics, it’s important to consider healthy diet and exercise choices that can minimize any difficult symptoms of menopause. Natto is one of the foods that can best alleviate negative symptoms while working to ensure healthy flow of systems in the body.

Fermented Soy: A History

When the word ‘fermentation’ comes to mind, one might think of alcohol, of sourdough bread, of pickles. It is a word that conjures up images of bubbliness, or strange scientific processes that can’t always be understood but tend to have healthy outcomes. Fermentation has been a hot topic in American media the last few years as many folks “rediscover” the health benefits of consuming fermented foods. There are festivals and restaurants that specifically fetishize fermentation. However, like many other trends, including that of “discovering” turmeric, the benefits of fermented foods have been around for millennia, and one of the places that best exemplifies those benefits is Japan.

For generations, the Japanese people have utilized the healthy benefits of fermented food to aid in flavor-enhancement and digestion. Two of the most popular soy products, miso and soy sauce, are staples in most meals, including breakfast. To ferment soy properly, or to ferment most foods, a careful balance of skill and practice is necessary. Fermentation can happen with many different types of bacteria. In its most simple definition, fermentation is the harnessing of microorganisms and bacteria in food.

Since Japan is surrounded by water and enjoys a warm, humid climate throughout most of the year, fermentation began naturally and has been infused into daily practice. Some of the various fermenting agents include types of mold like aspergillus, yeast fungus, lactic acid bacteria, natto bacillus, and other fungi.

Popular Fermentation

When it comes to two of the most popular condiments in Japanese culture — miso and soy sauce — the role of fermentation cannot be underplayed. Not only does the fermentation add flavor to these condiments and to the meals, but it also aids in digestive processes, amplifies certain flavors, diminishes some of the more intense smells, and regulates the stomach and intestines. Other typical fermented foods and beverages in Japan include mirin, a sweet rice wine, fish sauces, ishiru (a sauce made from entrails and heads of squid) and Shottsuru (made from the liquid of a fermenting fish). Another example is natto, made from fermented soybeans, a health food noted for nattokinase, an enzyme that can destroy blood clots, thin blood, and improve overall circulation.

Mastering Fermentation

The process of creating these perfectly balanced fermented foods is inherited through generations. Currently, there are more than 1500 local producers of soy sauce in Japan and more than 1,000 miso makers. When the tsunami and earthquake hit in 2011, many of the businesses and corporations that had their recipes for fermentations — balances and formulas of correct bacteria—were destroyed. Just like the famous sourdough bread of San Francisco that has been made with the same starter for decades, many of the recipes for fermented soy and other products are perfectly balanced formulas that have been carried for generations. As many Americans continue to learn about the benefits of fermented food, there is much we can incorporate from the Japanese culture, as well as others, that have used this method of preserving and cooking for millennia. Our digestive systems will thank us.

EFFISOY - For menopause relief and anti-aging

Healthy Living for the Bones: Exercise

When it comes to having healthy bones as you age, one of the best things you can do is exercise. Like muscles, bones are, quite simply, living tissue. Always changing, always growing, always capable of strengthening. Through food and supplemental choices, one can bolster the body’s ability to fortify bones with calcium, vitamin D and phosphorus, but another important component, especially when combating risk of osteoporosis, is exercise..

Simple, specific movements, specifically when working against gravity or using weight as resistance are two of the best ways to improve bone strength. In general, humans reach their peak bone mass in the third decade, and from that span of time, are in a slightly degenerative process that requires more attention and care to support healthy bones. Starting a daily exercise routine, 30 minutes as many days as possible, as recommended by the Surgeon General, is one of the best ways to weave healthy habits into your daily life.

Anti-Gravity Exercises

exercises - healthy living for strong bones

When working to strengthen aging bones, some of the best exercises require minimal investment. Walking, jogging, and hiking are three ways that your body is working against gravity, and three ways that your bones can strengthen over time. The force that you exert as you lift and lower, move and stretch your legs, is one of the best ways for the body to work within its own limits, to use what is naturally available, in order to become stronger. Similarly, other anti-gravity exercises could be playing tennis, dancing, or climbing stairs. All of these activities, with the exception of tennis, require no financial investment in other objects, like a racquet or a ball. There are dance classes available for all ages, and all stages of dance, in most cities, and dancing on your own, or with the assistance of online videos, is always an option. Finally, climbing stairs, whenever you get the chance, rather than taking the escalator or the elevator, is a direct way you can strengthen your bones. Think about it with each step: my bones are getting stronger.

Resistance Training

women stretching - healthy living for strong bones

Coupling anti-gravity exercises with resistance exercises is the best combination you could create. Resistance exercisesare essentially strength training and using weights to improve muscles and bones. It essentially uses force to strengthen. Higher weights with shorter repetitions are recommended for younger folks, but as we age, higher weights may not be as feasible for older folks. Newer studies have shown that light weights coupled with a lot of repetitions also work to increase bone density. Noting that osteoporosis most often affects the hips, wrists, and vertebrae in the spine. The hip bones, or pelvis, can be strengthened with leg lifts, squats, lunges (weighted or not), and other types of weighted movement with resistance bands. For wrists, strengthening the ulna and radius, the two bones that are below the elbow, as well as the humerus, can all help the bones in the wrist. Various combinations of bicep and tricep exercises, as well as lateral lifts and even light bench pressing, can help strengthen this part of the body.

Taking Care of the WholeOverall, while exercise is a vitally important component of bone strength, it should be paired with healthy food and daily supplements to help bones to become as healthy as possible. These exercises can be practiced in small moments of daily life, even at an office or at home, rather than at a gym. Walking, taking the steps, and lifting light weights above the head (even if it’s a book or an object in the office) are ways that you can bring health into everyday practices.

Healthy Living for the Bones: Food and Diet

Did you know that your bones are alive? Every day, our bones are constantly breaking down and building back up. This constant cycle is one of the many ways the body replenishes nutrients, strengthens, and evolves. However, with time, and age, bones tend to break down more than they restrengthen. This breaking down of bones- most often in the wrist, hips, knees, or spine- is known as osteoporosis. There is much to understand about the disease, but more than anything, prevention in the areas of diet and supplements is vitally important for fotralizing the bones and strengthening the body.

Food for the Bones

Many studies have been done on food that contributes to bone health, but the most important factors come down to calcium, phosphorus, and vitamin D. Vitamin D strengthens bones by helping the body absorb more calcium and phosphorous, two of the elements your body needs more than most. Calcium and phosphorus are the bone builders. Specifically, phosphorus provides structure to the nucleic acids and cell membranes, which contributes to your body’s energy production. Calcium, on the other hand, mostly resides in the bones and teeth. It helps the body communicate better through its nervous system, as well as strengthens the bones to withstand fractures, or breaking. The two together are better absorbed with extra vitamin D.

Food Choices for Healthy Bones

When creating a diet that provides key nutrients for the body, it’s important to start with calcium. Dairy products, from cheese to milk, are key sources of calcium. Most cheeses, are the best sources of calcium, with parmesan having the most. Softer cheese have slightly less calcium but still contain substantial amounts. Yogurt, ranging from plain to greek to flavored, also contains high amounts of calcium. If, however, you are dairy-free or lactose intolerance, there are many options that do not fall into the dairy realm.

Seeds, specifically poppy, sesame, celery and chia, all contain significant calcium for bone health, as do the fish bones of salmon and sardines. Believe it or not, eating canned salmon and sardines, because of their edible bones, is a great source of calcium. Certain beans, specifically winged beans, are also great sources, as well as the solid snack food– almonds. In the realm of vegetables, dark leafy greens like collard greens, spinach and kale also contain quantities of calcium which can help reinforce bone health. There are plenty of options, and the key is to incorporate these healthy eating habits into your daily life and choices.

Additional Support for Strong Bones

Complementing food choices is the option of addition supplements, like Bone Supplement. This combination of minerals and vitamins targets the body specifically, helping to strengthen the bone by providing more vitamin D to better absorb phosphorus and calcium, those two minerals your body craves the most when it comes to bone health. Remember, bones, though they are steady and strong, are not nearly as solid as we think they are. They are constantly regenerating, and the more ways you can bolster them in their regeneration process, the stronger they will be for years to come.

Am I My Mother’s Menopause?

Now that we have decoded the human genome, scientists have found that while our genes can increase risk factor for various diseases, environment and lifestyle play a huge role in our health. How we grow up in early childhood can have many down-the-line consequences. Similarly, stressful situations, which increase our cortisol levels, also can manifest markedly in the health of a person. When it comes to menstruation, genetics do play a role, and yet, they are not all-encompassing.

Early Menopause

If there are no other reasons for early menopause-related to prior diseases, then genetics can be viewed as an indicator as to when you may begin perimenopause. Early menopause can begin in the late-30s. Yet, there are many factors that can influence when a woman may start this transition. Lifestyle factors, like smoking or living at higher altitude, can play a part. Also, as estrogen is stored in the fat tissues, women who have low body mass indices (BMI) may actually begin menopause earlier because their estrogen runs out faster. Turner Syndrome and other chromosomal defects may also lead to early menopause.

Menopause and Its Story

Some women grow up watching their mothers move through menopause with apprehension. They may remember if their moms had hot flashes, intense irritability and mood swings, and then wonder if they, too, will experience those symptoms. Other women, however, see their mothers during menopause who show no signs or symptoms. Perhaps their mothers deeply enjoy the process, the relief from fear of unwanted pregnancy, and the liberation from a cycle that may have been challenging. As women age, with the knowledge that have about menstruation and menopause from their mothers, family members, friends, and teachers, influences how we approach menopause—with apprehension or with curiosity.

However, lots of studies have been done to see what the correlation is between a mother’s menopause and her daughter’s and the results are not conclusive. Though there seems to be some similarity regarding time, that onset of menopause, other factors, like lifestyle choices, are found to be more influential. Regarding symptoms, genetics do not seem to be a strong predictor. If your mother had heightened symptoms during menopause, it doesn’t necessarily mean you will as well.

Rolling with the Waves

When perimenopause and menopause begin, it’s important to do your own investigation into what your body wants and needs. Some studies have shown that thirty minutes of exercise a few times a week can drastically reduce the negative symptoms of menopause. Eliminating those sugar-packed, high-caffeine foods can also help with the symptoms of menopause. These important changes in daily living seem to have much more of an effect than any sort of genetic map of what and when to expect with your own transition into menopause.

Mood Swings: Are They Inevitable?

Mood swings are not an inevitable part of menopause. In fact, only about 1 in 4 women experience the ups and downs of psychological distress. However, the spectrum of mood swings is vast. It encompasses irritability, depressive episodes, and anxiety. Between 15-50%of women claim they experience a low mood and/or depression. Almost 3 in 4women report irritability during menopause, and between 40 and 50% of women experience anxiety and insomnia. All of these factors can contribute to the steadiness of mood. But what’s actually happening to cause these imbalances? And is there a way to mediate the shifts?

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Why Mood Swings During Menopause

For women who are going through perimenopause and menopause, their estrogen levels are shifting. The production of estrogen changes and regulates in redefining its role. No longer is estrogen focused mainly on the creation of an egg in the ovaries. Estrogen also plays an important role in the neurotransmitter serotonin, one of the mood regulators in the body. As estrogen levels rise and fall, the serotoninlevels in the brain are affected which explains why women are typically more affected by mood swings than men. Estrogen also affects the growth of brain cells, which is one reason why some women may report forgetfulness during phases of menopause.

Low Mood Vs. Depression

While these changes are notable in a woman while she is going through menopause, it’s important to differentiate between being in a low, irritable mood and being depressed. Many women are diagnosed with depression in the United States. Approximately 12 million women have been diagnosed with clinical depression, though many aren’t diagnosed. During menopause, with the changes in serotonin levels and the shifts in estrogen levels, women may find themselves in a low mood more frequently, but this is not always the same as depression. Low moods tend to be more temporary, whereas depression can last for weeks. Working with therapists can help explain what you are experiencing.

Elevating that Low Mood

Serotonin is not only affected by estrogen levels. Exercise and a healthy diet also increase the amount of serotonin produced. Therefore, if you are experiencing symptoms of mood swings and low moods, small, important shifts in a daily schedule can be beneficial. Also, consuming foods that have tryptophan, that same amino acid that makes you slightly sleepy when you eat turkey, can help jumpstart serotonin production. Foods like salmon, poultry, eggs, spinach, seeds, milk, and soy products can also help improve serotonin production in the brain, and therefore assist in regulating mood. There are many ways to respond to your body if it is showing some of the more difficult symptoms of menopause. Thinking creatively about lifestyle changes is one of the best places to begin.

Libido and Menopause, and How to increase Libido after Menopause

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Libido and Menopause

What causes sex drive? A romantic date night? Your time in your cycle? The causes for libido are limitless, and as vast as the imagination. Breaking down desire into biology and environmental factors can help isolate certain methods to remedy decreasing sexual desire. As with many changes in life, talking through the shifts is important. This can happen in intentional conversations with a partner, as well as with the assistance of therapists and counselors who may be able to help couples work through barriers. Many women tend to experience a decrease in sex drive between the ages of 35 and 64. This period of time is vast, and yet, changes in libido is not a concrete science or a guarantee. Paying attention to yourself, and your desires, is a great place to start.

Various Therapies to Increase Sex Drive

As with other symptoms of menopause, there are many hormonal and non-hormonal therapies that can be explored. Learning what works for your body, as well as noting any risk factors you may have, is a conversation worth having. Regarding sexual desire, some women explore testosterone-replacement therapy in the form of creams and other medications, though the FDA does not approve this form of hormone therapy for women during menopause. Hormone replacement therapies can lead to a renewal in sexual desire, as can changes in diet and exercise. However, it must be noted that not all women experience a decrease in sex drive during menopause. Some women actually have an increase in libido.

Menopause cycle

When looking at the biological factors of sex drive, they can often be linked to a time in a woman’s menstrual cycle. Right before and after women ovulate, many women have increased libido. However, as menstruation and therefore ovulation cease, there isn’t that extra burst of estrogen which can lead to an increase in libido. The loss of estrogen also contributes to vaginal dryness.

Women are not the only ones who may experience a decline in sex drive. Men can also experience this shift, although women are two to three times more likely to report this change. Another factor, for both women and men, is the decrease of testosterone (which yes, women have as well). Testosterone is the active hormone related to sexual response. However, even with these biological factors at play, simple over-the-counter remedies like water-based lubricants can reignite the flame and make sexual intercourse more enjoyable. Beyond that treatment, having conversations about what’s happening—and reconnecting with your partner—is important.

Emotional Factors

Anxiety and stress, along with everyday life factors—concern about work, family, friends, the community, health, education—all play a role when it comes to sexual desire. The more stressed a person is, the harder it can be to find yourself “in the mood.” Therapists recommend taking time with a partner to do romantic activities, however those might be defined for you. Planning time for yourselves, rather than just hoping it will happen, can help couples come together even in times of difficulty.

It’s Not All Bad—Good Things Around the Corner

While some women certainly experience a drop in sexual desire at some point of menopause, many women also report an increased joy when it comes to sex. No longer is there a concern for pregnancy, and the hormonal shifts of menstruation slowly disappear. The lessening of stress surrounding pregnancy can often be a huge relief for women. Redefining intimacy in these moments is important—what does it mean to you and your partner? Sex therapists recommend exploring new methods of intimacy and being open with your partner. Rather than looking at this time as something to fear, looking at it through the lens of curiosity can open up many possibilities.

Discussing Menopause with Family Members

You might notice the changes before anyone else—a shift in mood, tenderness in the breasts, irregular cycles. Perimenopause can come on slowly, and it can be difficult to explain what’s happening in your body as you adjust to the shifts. Just as it may be hard for you to understand what’s happening in your body, it can also be challenging for a partner and family to understand what this shift means. Being open with any symptoms, as well as any needs you have, is one of the best ways to move forward into this next cycle of life.

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Remove the Menopause Stigma

Menopause, like menstruation, is a powerful shift in the body of a woman or person with biologically female organs. Genetics have shown correlation between the onset of menopause in women—whenever your mother began menopause can be viewed as a rough blueprint for your own transition cycle. As you begin approaching that time frame, ranging from the late thirties through mid-fifties, pay attention to your cycles to see what is happening and if any symptoms are present. Some of the common early symptoms of perimenopause, that initial phase of menopause that can last up to five years or so, are breast tenderness, lower sex drive, irregular cycles, and worsening PMS symptoms. These shifts can affect not only your relationship with your body, but your relationship with your loved ones. Begin by talking about any symptoms as they appear.

Conversation with Family

Destigmatizing menopause happens in small, important conversations. Just like talking about the phases of menstruation—the follicular, ovulatory, luteal and menstruating parts of that monthly cycle– talking about menopause and a decrease in estrogen is important, not just for daughters or other women in the family, but for all people. Perhaps you notice more irritability at moments in your cycle. It’s ok, and encouraged, to talk about those emotional highs and lows. You might notice you have less energy to begin or finish projects during your menstruation and just before. This, too, is important to discuss. Just as a woman’s cycle can affect her daily interactions, menopause also can affect the small moments of daily life. It takes courage to talk about how a female body is transformed by the process of menstruation and menopause.

Conversation with Partners

Talking Menopause

When it comes to conversations with an intimate partner, the topic can be direct and compassionate. Some of the commonly-reported symptoms of menopause are vaginal tightness and dryness, responses to your body’s lack of estrogen production. This can also lead to vaginal atrophy, a thinning of the vaginal dry. These changes can inevitably affect intimate relations with a partner. Rather than feeling shame around this transition, embrace it, and learn to discuss it. You can note if certain foods, exercises, times of the month correlate with a heightened libido. As you’re learning about this new phase of your body, experiment with new practices, like Kegel exercises to tighten the muscles of the pelvic floor. You can also explore other types of intimacy with a partner.

Changes due to menopause are natural, and while supplements like Effisoy can assist with minimizing those symptoms, there are communication components that must happen regardless. It is a new stage, a new cycle, and with that comes beautiful opportunities as well as new challenges.

Let’s talk about menopause today without getting a further delay in discussion with your life partner because its important to discuss menopause and find the best possible and natural menopause relief solution.