Need feedback about the start of menopause

[Alicia64]

I'm 46. . . 47 in July

 

For a year now my "friend" shows up about every 22 days -- which I thought was odd. Really fast.

 

This time around I went a whopping 47 days without. (Here's how dopey I am: I hoped I might be pregnant. And dh had a V. Told you I was dopey.)

 

Anyway, what I'd love feedback on: when I got my period yesterday I felt absolutely exhausted and wiped out. I took a two hour nap and was even zonked afterwards. I felt "blah" all day long and couldn't find the oomph to get off the couch.

 

Today I could get stuff done, but I still felt tired, run down and as if I'm getting sick (but I don't think I am actually sick-sick).

 

Is this what you've gone through? Anything else I can expect? Anything that helped? I'm surprised how bad yesterday and today has been.

 

Thanks,

 

Alley

[teach3blessings]

My experience was similar to what you are describing. My 'friend' was predictably unpredictable, but whenever it showed up it was exhausting. I never really had pm trouble, but when this started, I felt like my body was trying so hard to go through the process and it left me very tired. This went on for maybe a year, then just stopped. That was around 3 years ago (I'm turning 47 tomorrow). I do experience random hot flashes; I can go for days and have none, then have them frequently for a few days. They are annoying, but I'm very thankful it hasn't been as bad as some women describe.

Regular exercise and adding soy to my diet have been a help for me.

[hana]

I am currently having the EXACT same experience as you--skipped one, now one that's totally wiping me out.

[momtotkbb]

I'm 46 and will be 47 in July. Beginning 2-3 years ago I started having my friend show up sporadically anywhere from 20 - 45 days - tried, wiped out, moody, etc. Then I began having them every 10 - 14 days and I was really wiped out. I had other symptoms by that time. I did the oblation which helped. But, I began forgetting having severe migraines, hot-flashes, couldn't sleep, losing my hair, etc. When they did labs my hormones indicated I was past menopause. I started hormones and for the past year have felt much better - no migraines, not tired, etc. But, the last month I keep feeling like my friend will show and I'm exhausted - I go back in May for labs again and I'm thinking the hormone levels have leveled or dropped and I'll need to increase of change.

Besides the hormones I've found cat naps help, mega vit B-12, cutting out (or at least limiting)caffine and sugar substitutes also help. My doc rec'd magnesium, vit e and calcium too - which I did for awhile but didn't really notice a difference.

[Negin]

Is this what you've gone through? Anything else I can expect? Anything that helped? I'm surprised how bad yesterday and today has been.

Alley, I'm not there yet, but I will be in a few years, I'm sure.

 

If you or anyone needs tips/foods/supplements, here goes.

 

You are officially in menopause only after you haven't had a period for a full year.

Perimenopause can begin 10 years before menopause, as your hormones begin to fluctuate.

Lots of the symptoms overlap.

Some women find the symptoms worse in peri than they do after the "pause."

• Unusually heavy, irregular, or long-lasting periods

• Bleeding mid-cycle, when periods had been regular

• Getting your period again after not having had it for 6 months or more

• Difficulty concentrating and/or mood swings

• Unexplained insomnia, sweating, and/or joint or muscle aches at night

• Frequent urination

• Vaginal pain or dryness that does not improve with home treatment

 

HEALTHY EATING

Limit spicy foods, especially in the evenings

 

Limit refined sugars and processed foods in favor of whole grains

 

Increase your intake of fresh fruits and veggies, as well as good-quality fasts (such as olive oils)

 

Eat cold-water fish for fatty acids

 

Limit alcohol and caffeine

 

Crunch cruciferous veggies – broccoli, cabbage, cauliflower – they have compounds that help the liver flush out artificial estrogens that collect in the body from external sources like pesticides. Aim for 2 servings per day.

 

Leafy greens (including arugula and other salad greens, collards, spinach, and Swiss chard) are high in calcium, magnesium, and vitamin K, so important to bone health, as well as the phytochemicals, lutein and zeaxanthin, that protect both cardiovascular and eye health. If you’re perimenopausal or menopausal, eating your greens—rich in folic acid—can even fight hot flashes and the blues.

[Negin]

SUPPLEMENTS

Look into a liver-cleansing supplement, such as milk thistle or dandelion tea, to help rid your liver of stress-causing toxins.

 

Chaste Berry (Vitex) or Chaste Tree Berry

• Does not contain any hormones, but rather, works on the hypothalamus and pituitary glands, stimulating balanced production of estrogen and progesterone – balances and promotes progesterone

• Indicated for a number of menopausal and perimenopausal concerns - It is often used to treat excessive bleeding, fluid retention and breast tenderness.

• May inhibit the secretion of prolactin , which stimulates the growth of mammary glands. Excess prolactin may be a risk factor for breast cancer. Chasteberry's influence on prolactin and two other female hormones, luteinizing hormone and follicle-stimulating hormone, may also help reduce the menopause-like symptoms of hormonal drugs like tamoxifen

• Is a herb that is high in phytoestrogens. Phytoestrogens are forms of estrogen that are much weaker than the body’s estrogens, but that are capable of blocking the stronger, more damaging estrogens (they can fit into the same receptors in breast cells that estrogens can, thus preventing the estrogen’s ability to dock there). Phytoestrogens also expand the length of the menstrual cycle, possibly lowering the lifetime exposure to estrogen.

• Chaste tree berry (vitex) may inhibit the growth of breast cancer cells.

It's very gentle and somewhat slow to show its full effects, so give it a couple of months before deciding if it's helping.

Normalizes hormone secretion and helps balance estrogen and progesterone

40 mg daily

Pregnant and nursing women shouldn't use Chasteberry. There are few drug interactions, but dopamine receptor antagonists can diminish its effectiveness. Rashes are a rare side effect. Because Chasteberry has an effect upon progesterone synthesis, it may not be appropriate for women who have strongly progesterone receptor-positive breast cancer.

 

Some swear by supplements containing Black Cohosh, Red Clover, Evening Primrose Oil, Licorice, etc. yet others suggest avoiding them since they may increase estrogen levels and will possibly raise the risk of breast cancer.

The following are some of the herbs with estrogenic activities and should be avoided as much as possible, if that’s what you’re concerned about:

• Anise

• Hops

• Fennel

• Black Cohosh

• Red Clover

• Don Quai

• Licorice

• Ginseng

• Royal Jelly

• Peony

• Nettle

• Sage

• Fenugreek

• Evening Primrose Oil

• Chamomile

So, it’s a personal decision … personally, I would only use these as a last resort, when or if all else failed.

Nonetheless, I’m going to list the benefits, etc. here … the decision is yours.

 

Nothing has been found to be nearly as effective for menopause symptoms as Black Cohosh. Many Black Cohosh supplements are less potent than they appear. You need to get 540 mg daily. Studies have shown that in sufficient doses, this herb can help alleviate menopausal symptoms in as little as 4 weeks. Puritan’s Pride Black Cohosh 540 mg

Black cohosh can reduce hot flashes by 85%.

Black cohosh treats hot flashes, night sweats, headaches, vaginal dryness, and anxiety

Not all of these supplements contain the estrogenic ingredients above. Read the labels and do your own research. Some may be perfectly fine.

 

OVERALL RELIEF

Daily Balance Harmony

Enzymatic Therapy AM/PM Menopause Formula

Gaia Herbs Phyto-Estrogen

NOW Foods Menopause Support

Solgar Herbal Female Complex

VAGINAL DRYNESS

Culturelle Probiotic

New Chapter SC Omega 7

Home Health Vitamin E Oil

STRESS AND ANXIETY

Garden of Life Oceans 3 Healthy Hormones – also good for overall relief

Source Naturals L-Theanine

DEPRESSION

Rainbow Light Complete Menopausal Support

Barleans Omega Swirl Fish Oil

Nordic Naturals Omega 3D

HEAVY BLEEDING

The goal is to reduce estrogen levels and increase progesterone levels. Essential fatty acids, beta-carotene, and lutein help promote healthy ovulation and progesterone production in the body.

Bioflavonoids (buckwheat, citrus fruit peels and pulp) when combined with vitamin C, moderate estrogen levels and strengthen blood vessels to reduce heavy menstrual bleeding

1500-3000 mg bioflavonoids and 1000-3000 mg Vitamin C daily

HERBS – These herbs, alone or in combination – can alleviate or at least mitigate – your menopausal challenges.

WILD HOPS reduces hot flashes and night sweats, anxiety, and helps muscles relax. Wild hops can help you sleep

30-120 mg at bedtime

Has to be dried to have any medicinal effect

Often used in combination w/valerian and lemon balm.

ASHWAGANDA. Called “mood food”, this herb calms nerves and lifts spirits

SEA BUCKTHORN is also called Omega-7. It combats vaginal dryness and regenerates thinning mucus membranes

GINKGO increases circulation and eases depression and brain fog

LICORICE ROOT is mildly estrogenic, stimulates the adrenals, and may ease depression. Don’t use if you have high blood pressure.

Black Licorice Tea has adrenal-rejuvenating properties – Traditional Medicinals Organic Licorice Root Tea – only have 2 well-brewed cups every other day since licorice can cause a fatigue-inducing potassium imbalance. After 6 weeks, take a 5-day break before repeating the regimen. 1-3 cycles of this helps most women. Do not consume if you’re pregnant or have high blood pressure.

RASPBERRY LEAF eases cramping and tones the uterus

MOTHERWORT is a lovely herb to calm anxiety. It also helps promote restful sleep.

[Negin]

WILD YAM ROOT - Add ¼ cup wild yam root (purchase it cut and sifted) to one pint of cool water in a saucepan. Bring to a simmer, cover, and cook 15 minutes. Remove from heat and steep an additional 15 minutes. Strain, cool, and pour into an ice cube tray. Freeze. Then place one ice cube in a mug, pour a cup of boiling water over it, and drink the diluted mixture while it’s still warm. Take 1 cube 3 times a day as needed.

Wild yam root, well known as a hormone regulator is most often used to treat symptoms of menopause. The root is nutritious and anti-inflammatory. Don’t use this remedy if you’re pregnant or taking birth control pills.

SAFFRON promotes calmness and reduces irritability and hot flashes

1 pinch stirred into hot, cooked food daily

 

HOT FLASHES

According to Chinese medicine, hot flashes are the result of sluggish liver. During menopause, the liver has to go through significant adjustments due to hormonal changes. When the liver is sluggish, the "Chi" (energy flow) in the liver encounters too much resistance due to the adjustments and therefore produce "heat". If the liver is healthy, both the blood flow and "energy flow" are smooth and no "heat" will result. Spicy foods, especially ginger and cinnamon, are very "yang" foods. They congest the liver and produce "heat" that could aggravate hot flashes. Women who suffer from hot flashes may have to avoid these foods.

 

INCREASE ZINC TO INCREASE PROGESTERONE PRODUCTION and curb the copper from water pipes, tea, coffee, cocoa, chocolate, and soy. Excessive copper equates to estrogen dominance while low progesterone usually correlates with not enough zinc. Copper and zinc need to be in a ratio where zinc is 8 parts to copper's 1. Bring on those zinc supplements (Zinc Plus sold through Uni Key is said to be very good) as well as organic beef, eggs, and natural pumpkin seeds.

 

VITAMIN D3 plays a key role in the synthesis and metabolism of estrogen and progesterone.

If you're under 50, take at least 2,000 IU per day.

If you're 50 or over, take at least 5,000 IU per day of vitamin D3.

Always take your vitamin D with a fat-containing meal to ensure absorption.

Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency

MAGNESIUM helps the body break down excess estrogen and ease stress. Load up on almonds, spinach, black beans, and dark chocolate.

If you have symptoms of magnesium deficiency (and most of us do) – if you’re feeling edgy, for example; have muscle cramps, suffer insomnia, crave chocolate, or notice increased urination, adjust your calcium-magnesium ratio, so that you’re taking at least as much magnesium or—ideally—twice as much magnesium as calcium.

400-1200 mg daily of Magnesium is helpful but use according to bowel tolerance. Your body knows how much magnesium you can tolerate from bowel tolerance – take as much magnesium as your bowels can tolerate

If you can, add 100 mg of magnesium to your nutritional supplements, and increase it by 100 mg every few days until your stools are soft, but not uncomfortably loose.

Take in divided doses and with meals to ensure optimal absorption – preferably more at night

Calcium, magnesium, and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used.

The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good.

Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements).

Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate.

Most minerals are best taken as a team with other minerals in a multi-mineral formula.

People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.

[Negin]

REGULAR EXERCISE can improve your mood, lower stress levels, and help you sleep.

Increasing your level of activity can reduce hot flashes.

 

Many yoga poses and the regular practice of yoga help relieve menopausal symptoms

 

Practice deep breathing. Inhale deeply through nose, allowing your belly to rise. Exhale slowly and forcefully through the mouth, letting your belly fall. Repeat for 5 minutes 3 times daily, or whenever a hot flash strikes.

Once the hot flash passes, ensure the body relaxes fully by inhaling one last time, holding for 3 seconds, and releasing forcefully.

 

PROGESTERONE CREAM

Balancing out estrogen with progesterone is important at this time. Progesterone is the brake pedal for estrogen.

Not all progesterone creams are alike. Make sure to get one that is natural, organic, bio-identical and not synthetic. Emerita is a very good one. Karuna may also be good, although I’m not completely sure – worth looking into. Both are available from amazon. Ann Louise Gittleman also has one called ProgestaKey.

Please keep in mind natural does not imply organic. Many of these creams have not only the main ingredients based on phytoestrogens, but also have the toxic xenohormones, parabens and mineral oil too. They are far from organic. So be aware and ask questions about your creams!

Apply ¼ to ½ teaspoon of the progesterone cream directly to your breasts morning and evening. More progesterone is absorbed into breast tissues when it’s applied to them directly, and that’s ultimately where you want most of the progesterone to go. Do not apply it to other areas, even if the instructions tell you to do so. Progesterone receptors are only found in the breasts (and ovaries), so apply directly to the breasts to decrease vascularity. Repeated thermograms prove this is the only correct application method to reduce vascularity and risk. Or to explain this easier, if you cut your thumb and you apply Neosporin to your elbow how effective is that? Apply the cream directly to area that it is needed. It can reduce some signs of menopause when applied indirectly, but when you move it to the breasts you will see a greater decrease in menopause issues and more importantly you are reducing the vascularity in the breasts.

For those who turn up their nose at progesterone creams, do know that that Prempro is very different from progesterone. The former is a synthetic, the latter natural. The effects on the body therefore are much different. Also, many women who took Prempro also took Premarin, which aggravated everything. Beware of synthetic progesterone (progestin), which won’t work the way natural or bio-identical progesterone does. Your body has difficulty breaking down the synthetic form, used in birth control pills and hormone replacement therapy, so this altered form creates a potential for toxic effects. In fact, after progestin was added to HRT, women’s cancer risk increased!

Many do not feel comfortable taking even bio-identical progesterone indefinitely. They may use it for, a year or two, and then find that it is no longer as helpful as it was initially. Progesterone creams can be helpful for a short period of time, but over time the progesterone may build up in the fat layers of the body and is continually released over time from these cells. So, it’s possible that it loses its efficacy over time.

[Negin]

Peela once wrote this and her words are gold. :D

 

Try to look at perimenopause as a wake up call to really take care of yourself. :grouphug:

Exercise more – many suggest walking for an hour a day and some yoga

Really take care of yourself with healthy eating and sufficient rest.

Perimenopause and menopause bring out the imbalances that are already there and exacerbate them.

You have to get really comfortable in your own body, be willing to experiment with yourself, and also, become your own authority. Sure, listen to other authorities, read books and websites, but take complete responsibility for your health and wellbeing and take a proactive position. Don’t expect a doctor or medication to rescue you.

As far as supplements go, different things work for different people. Many find that chaste tree gives great relief, while others get relief from B6 or Evening Primrose Oil.

Sufficient sunshine, healthy exercise and a healthy diet no longer become optional things that you joke about not getting because you just don’t have time. They become mandatory in your 40s – otherwise, you really feel it, or you develop serious health crises.

Also, any emotional issues you have never really dealt with come up. Good to grieve, cry, journal, process however works for you (therapy if that helps).

Most of us treat our bodies really badly and expect them to just handle it, and you just can’t do that anymore once you start the hormonal rollercoaster.