Menopause is not just a biological shift; it’s a significant life stage that impacts a woman’s metabolism, brain function, mood, and overall vitality. While this transition is inevitable, many women report feeling unprepared for the physical and emotional challenges that come with it. A 2022 study in The Lancet found that over 70% of women felt unready for menopause, with many experiencing their symptoms dismissed by healthcare providers. This highlights the pressing need for better education, access to care, and alternative strategies to help women manage their symptoms effectively.
Why Is It So Hard to Get Hormones Tested?
Hormone testing is a crucial part of understanding menopause, yet many women face barriers when trying to receive accurate testing and diagnosis. Here’s why:
Hormone Testing is Not Standardised: Different labs and doctors use varying testing methods, leading to inconsistent results.
Hormones Fluctuate Daily: Hormone levels vary throughout the day and across different phases of the menstrual cycle, making a single test insufficient for an accurate diagnosis.
Insurance Barriers: Many insurance policies do not cover comprehensive hormone panels, forcing women to seek private testing, which can be costly.
Without standardised testing and accurate interpretation, many women are left feeling lost when trying to find the right care and diagnosis.
The Symptoms: More Than Just Hot Flashes
Menopause brings a wide range of symptoms, many of which extend beyond the commonly known hot flashes. According to Harvard Medical School, hormonal fluctuations during menopause can lead to:
Cognitive Changes: Estrogen plays a crucial role in brain function, and its decline can result in brain fog, memory lapses, and mental fatigue, making everyday tasks feel more challenging.
Weight Gain & Insulin Resistance: A slowing metabolism due to reduced estrogen levels can lead to weight gain, particularly around the abdomen, which can increase the risk of insulin resistance—a precursor to diabetes.
Sleep Disruptions: A decline in progesterone and melatonin, two key hormones that regulate sleep, often leads to difficulty falling and staying asleep, causing further mood disturbances.
Anxiety & Depression: As estrogen decreases, many women experience mood swings, anxiety, and depression due to its impact on serotonin and dopamine levels in the brain.
Joint Pain & Inflammation: Estrogen helps maintain collagen and joint health. When levels drop, women may experience increased joint pain, stiffness, and inflammation.
Biohacking Menopause: Managing Hormones Naturally
While Hormone Replacement Therapy (HRT) is an option for some, many women are turning to biohacking strategies to manage menopause symptoms naturally. Biohacking offers holistic approaches designed to optimise hormone balance and improve overall well-being without relying solely on medication.
1. Intermittent Fasting & Metabolic Flexibility
Dr. Mindy Pelz, fasting expert and author of Fast Like a Girl, advocates for adjusting fasting patterns based on a woman’s cycle. During high estrogen phases, fasting can support metabolic function, while in low estrogen phases, fasting should be reduced to avoid stressing the body.
Best Fasting Approaches:
Pre-Menopause: Cycle fasting, with longer fasts when estrogen is high and shorter fasts during low estrogen phases.
Post-Menopause: Adopt intermittent fasting (14-16 hours) to regulate insulin levels, reduce inflammation, and promote metabolic health. Research suggests intermittent fasting can improve insulin sensitivity and support fat burning, both crucial during menopause.
2. Blood Sugar Balance
A 2023 study in The Journal of Endocrinology found that high blood sugar levels were linked with worsened hot flashes and mood swings. Balancing blood sugar is essential to minimize these symptoms.
Tips for Stable Blood Sugar:
Protein-Rich Breakfasts: Start the day with a high-protein meal to stabilise insulin levels and prevent blood sugar spikes.
Healthy Fats: Incorporate avocados, nuts, and olive oil to maintain balanced blood sugar levels.
Avoid Refined Carbs: Reduce white flour, sugary foods, and processed carbs in favour of whole grains, vegetables, and legumes to help manage blood sugar levels.
3. Heat & Cold Therapy
Dr. Stacy Sims, menopause expert, recommends utilising both heat and cold therapies to improve circulation and reduce inflammation during menopause.
Sauna Sessions: Regular sauna use enhances circulation, supports skin health, and reduces stress by promoting the release of endorphins. It also has anti-inflammatory properties that can help manage joint pain and stiffness.
Cold Showers & Ice Baths: Cold exposure can lower inflammation, enhance mood, and improve sleep quality by triggering the body's natural stress response, which in turn regulates hormonal balance.
Both therapies have been shown to have powerful effects on overall well-being, helping manage the physical discomforts of menopause while supporting mental clarity.
4. Adaptogens & Supplements
Adaptogens are natural substances that help the body adapt to stress, regulate hormones, and restore balance. These herbs and supplements have been gaining popularity among women looking to manage menopause symptoms naturally.
Maca Root: Known for its ability to improve energy, mood, and hormonal balance, maca root has been shown to support sexual function and reduce hot flashes. A 2022 review highlighted maca's positive impact on menopause.
Ashwagandha: This adaptogenic herb helps lower cortisol levels, improves sleep quality, and enhances mood. A 2021 NIH study found ashwagandha to have significant benefits in regulating hormones during menopause.
Magnesium Glycinate: Magnesium plays a critical role in muscle relaxation, reducing anxiety, and improving sleep quality. Many women report that magnesium helps alleviate mood swings and promotes deeper, more restorative sleep.
Vitamin D: Adequate vitamin D is crucial for bone health, which is especially important during menopause as the risk of osteoporosis increases. Supplementing with vitamin D can also help improve mood and support immune function.
5. Neuroplasticity & Cognitive Health
Hormonal changes during menopause can impact cognitive function, leading to symptoms like brain fog, memory lapses, and decreased mental clarity. Biohacking strategies to support brain health include:
Nootropics (Smart Drugs): Supplements like Rhodiola Rosea, Bacopa Monnieri, and Lion’s Mane Mushroom support cognitive function, improve memory, and reduce mental fatigue. These herbs work by boosting neuroplasticity and supporting brain cell regeneration.
Mindfulness & Meditation: Practices such as mindfulness-based stress reduction (MBSR) and transcendental meditation can enhance focus, reduce anxiety, and improve emotional regulation. These practices also support hormonal balance by reducing cortisol levels.
Cognitive Training: Engaging in mentally stimulating activities, like puzzles, games, or learning new skills, can help enhance brain function and protect against cognitive decline during menopause.
6. Bioidentical Hormones: A Natural Alternative to Synthetic HRT
Hormone Replacement Therapy (HRT) remains a popular choice for managing menopause symptoms, but some women prefer bioidentical hormones, which are chemically identical to those naturally produced by the body. Bioidentical hormones tend to have fewer side effects and are often better tolerated, especially in women who may be sensitive to synthetic hormones.
Pros of Bioidentical HRT:
Effective for managing hot flashes, night sweats, and mood swings.
Supports bone health and reduces the risk of osteoporosis.
Restores hormonal balance, improving mood and energy levels.
Cons:
Can still carry risks, particularly for women with a history of hormone-sensitive cancers or cardiovascular disease.
Requires careful monitoring and personalised care to ensure proper dosing and balance.
Final Thoughts
Menopause is not an illness; it’s a natural, inevitable transition in a woman’s life. Unfortunately, a lack of education, care, and resources has left many women feeling unsupported. However, with better access to testing, education, and holistic strategies like biohacking, women can navigate this phase with confidence and vitality.
Whether you choose HRT, bioidentical hormones, or a combination of both, the key to thriving through menopause is finding the approach that works best for your unique body and lifestyle. Biohacking offers a holistic, natural way to optimise health and maintain balance during this important life stage, and with scientific advancements continually providing more options, there’s never been a better time to take charge of your menopause journey.
References:
Pelz, M. (2022). Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Your Hormones. HarperOne.
Sims, S. (2021). Next Level: Your Guide to Kicking Ass with the Menopause Solution. Peloton Publishing.
"Menopause and Cognitive Function," Harvard Medical School. Retrieved from https://www.health.harvard.edu/.
"Menopause and Weight Gain: Causes and Solutions," The Journal of Endocrinology, 2023.
"Ashwagandha for Hormonal Balance During Menopause," National Institutes of Health, 2021. Retrieved from https://www.nih.gov/.
"Maca Root and Its Benefits for Menopause Symptoms," Journal of Endocrinology, 2022.
“Vitamin D and Bone Health,” Mayo Clinic. Retrieved from https://www.mayoclinic.org/.
“Intermittent Fasting and Hormonal Balance,” The Journal of Endocrinology, 2023.
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