Menopause is a significant hormonal transition, but it is not a disease or something that needs to be 'fixed'. As the ovaries produce less oestrogen, the body adapts to a new hormonal environment. For some women this transition is straightforward; for others, changes in sleep, mood, temperature, concentration, vaginal comfort and energy can have a real impact on everyday life.
What are oestrogens and why do they fall?
Oestrogens are a family of hormones – oestradiol, oestrone and oestriol. During the reproductive years, oestradiol is the main form and is produced mostly by the ovaries. Oestrogen receptors are found throughout the body, including the brain, bones, muscles and genitourinary tissues, which is why falling levels can be linked to many different changes.
During perimenopause, hormone production becomes increasingly variable before declining more permanently after menopause. Not every change in midlife is caused by oestrogen, though: thyroid problems, nutritional deficiencies, some medicines, stress and lack of sleep can cause similar symptoms. NICE recommends an individualised assessment for every woman.
Other hormones that change
- Progesterone can fall sharply in early perimenopause, which may explain why some women notice changes in sleep and mood years before their periods stop.
- Testosterone, produced in smaller amounts by women, also declines gradually and is involved in libido, energy and muscle tone.
Myths and facts about 'natural hormonal balance'
Once ovarian oestrogen production has declined, no food, plant or mushroom supplement can recreate it – and no food supplement should be presented as a natural alternative to hormone replacement therapy (HRT). NICE recommends discussing the benefits and risks of HRT with your GP as part of an individualised consultation.
A more useful question is how to help your body through this transition: strength and weight-bearing exercise, a nutrient-rich diet, good sleep, moderate alcohol, not smoking and managing stress. Phytoestrogens in soya, flaxseed and pulses interact weakly with oestrogen receptors, but their effects are not comparable to HRT.
When to seek advice
Speak to your GP if you have very frequent hot flushes or night sweats, marked mood changes, new anxiety, persistent tiredness, abrupt changes in bleeding, or if symptoms are affecting your daily life.
Nutrients and hormonal activity
Among vitamins and minerals, only vitamin B6 holds an authorised health claim related to hormones: it contributes to the regulation of hormonal activity.
Hifas-Menopause
Hifas-Menopause is a hormone-free food supplement that combines organic Reishi, Lion's Mane and Cordyceps sinensis with Ashwagandha root extract, green tea extract, live cultures, vitamins B6 and D and zinc. Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function. Vitamin D contributes to the maintenance of normal bones, and zinc contributes to the normal function of the immune system. Take two capsules a day as directed on the label.
If you are taking any medication, are under medical supervision or have a hormone-sensitive condition, please speak to your doctor before taking any food supplement. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.