Contributor Dr. Joy’el Ballard
MENOPAUSE
Menopause is the moment in time when a woman has had no period for the preceding 12 months. All of the time and events when symptoms begin and leading up to that moment are called perimenopause.
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WHY IS THIS IMPORTANT
Menopause is a life stage most menstruating women will experience. It can be long and drawn out and effects both your mental and physical state of being. There are 30 symptoms associated with the experience of perimenopause. No two people will have the same combination or severity of symptoms, but understanding what is happening and how to continue with the responsibilities to yourself, your families, and community will help in managing the pressures of the journey. Remember, it is a journey not simply a destination.
THINGS YOU SHOULD KNOW
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It is not the end of life
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It is a normal, natural process
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Talking to your gynecologist or primary care provider is vital to understanding for them and you. Report changes as soon as you notice them
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Having normal hormone levels does not mean you are not perimenopausal
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​You can change the intensity of symptoms with diet and how you use your body
A FLOWCHART OR STEP GUIDE
2.
Track your period
3.
Assess if foods or activities change symptoms
1.
Pay attention to your body
and journal or log changes
you experience
4.
Bring notes and logs to your doctors visits
WHAT IS
PERIMENOPAUSE?
Perimenopause usually occurs in a woman’s 40s but can sometimes begin in the 30s. During this time, the ovaries gradually produce less estrogen, leading to various hormonal fluctuations.
The symptoms experienced during perimenopause can vary from person to person but may include irregular menstrual cycles, hot flashes, night sweats, mood swings, sleep disturbances, vaginal dryness, and changes in sexual desire. These symptoms are primarily a result of hormonal changes and can be managed through lifestyle adjustments, hormone therapy, or other prescribed medications.
QUESTIONS TO ASK YOUR DOCTOR
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Do I need my hormones checked?
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Are there any other tests recommended? Why do you recommend them?
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Do I have any risk factors that impact my health as I approach menopause?
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What treatments do you recommend based on my symptoms?
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What lifestyle changes can I incorporate into my daily routine to manage symptoms and improve my health?
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Sustained low estrogen levels correlate with a significant lowering of mood
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Thinking and verbal memory
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Involved in libido (sex drive) in both women and men.
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Estrogen regulates DNA repair mechanisms in the brain and has neuroprotective effects
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Maturation and maintenance of the vagina and uterus
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Increases sensitivity to exercise, protection against muscle damage
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Promotes lung function by supporting alveoli
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Sex drive is dependent on androgen (male sex hormone) levels only in the presence of estrogen, but without estrogen, free testosterone level actually decreases sexual desire
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As estrogen decreased, cortisol (stress hormone) increases and makes symptoms worse.
ESTROGEN'S ROLE
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Progesterone supports the normal development of neurons in the brain
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Decreases inflammation following brain trauma and hemorrhage
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has a role in skin elasticity and bone strength
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Progesterone reduces gallbladder activity
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may affect gum health, increasing risk of gingivitis
PROGESTRONE'S ROLE
TO DO LIST
Start tracking your cycle
Have annual GYN visit
Eat a more plant-based diet (not necessarily vegan or vegetarian)
​Eat to improve your gut health (Sex hormones are made in the gut!!)
Exercise! This improves gut health, brain function, bone health, and stress reduction
ADDITIONAL READING & RESOURCES
 Black Cohosh |  Trigger foods |  Plant-based diet |
|---|---|---|
 Magnesium |  Hormone Therapy |