Following the well-received blog post for The Healthier Track community a few weeks ago here comes part 2. Thank you to everyone who commented, fed back and messaged about part 1. I was very happy to hear that so many of you found it helpful.
Part 1 was an overview about menopause, what it is, common symptoms, the three stages of it and five Top Tips regarding nutritional strategies. Whilst nutrition can have a big impact there are some other factors that can play a huge role. and this time we are going to look at some of these.
5 Top Tips for Menopause: Detoxification, Environment & Exercise
1. Look after your liver
The liver is our second largest organ and heaviest gland, with an estimated 500 functions. When talking about menopause and hormones specially I want to focus on just two of these functions: detoxification and hormone homeostasis.
It is important that our liver is functioning at optimum level when it comes to balancing hormones. The liver isn’t just our body’s “waste disposal unit” for toxins, medication and alcohol but also for hormones. If the liver’s function is compromised it means that old hormones can accumulate, and rather than be de-activated and eliminated from the body they can return to the blood stream and cause a range of issues and imbalances.
B vitamins and magnesium rich foods (amongst others) support liver function, and keeping alcohol to a minimum is key so that the liver doesn’t get overloaded with toxins. I mentioned the benefits of phytoestrogens in my first menopause blog for THT – another reason to incorporate these into your diet on a regular basis is their role in stimulating the liver to produce SHGB (sex hormone binding globulin) which controls the circulation of excess hormones.
Separate blog about liver and the different stages of detoxification coming soon as there is SO much more to say about this, including which foods help the liver to detoxify in an efficient way.
2. Be aware of xenoestrogens
Have you ever heard the term “xenoestrogens”?
“Xeno” means foreign, and that’s what they are – foreign substances that are close enough in molecular structure to oestrogen, which allows them to bind to oestrogen receptor sites. They are also often referred to as “EDCs” which stands for endocrine (hormone) disrupting chemicals, and they have been linked to hormone disruptions for both men and women.
Not all xenoestrogens are harmful, with natural xenoestrogens for example including the phytoestrogens (as explained in the last blog). Here we are referring to the synthetic xenoestrogens that are industrially manufactured chemicals and shown to have some degree of oestrogenic activity in laboratory tests
Sources of synthetic xenoestrogens include plastics, pesticides and chemicals – for example toiletries, cleaning products and make-up. It’s important to be aware of these and try and reduce your exposure.
Buying organic food whenever possible for example reduces your exposure to xenoestrogens from food crops. I did a blog about organic foods which also explains about the “Dirty Dozen” – click here if you want to read this.
3. Avoid plastic bottles & containers
Most of us are aware of BPA these days, and how toxic substances can leach into our drinking water from clear polycarbonate plastic bottles for example. A similar principle applies to other plastic that comes into contact with food we then put into our bodies, containing xenoestrogens.
Try and minimise your use of plastic containers and food wraps, including cling film that contains polycarbonate (PC) or polyvinyl chloride 
(PVC). It is said that food may absorb some of the plasticiser which is what makes these flexible, and this is most likely to happen at high temperatures, for example in the microwave. We then ingest that food, including some EDCs.
Avoid heating food in plastic containers in the microwave is one of the biggest points to take on board. Microwaving foods also changes the molecular structure of food and can generate the production of free radicals – other cooking methods are always preferred.
4. Use natural cleaning products and toiletries
Many cleaning products and toiletries are thought to cause hormone disruptions in the body due to xenoestrogens, and using natural products contributes to a reduced exposure to these.
Remember that the skin is our largest and most absorbent organ, and it’s important to be aware what we put on it. The toxic load from toiletries including creams, make-up and nail polish can be much bigger than we think – it is estimated that a women can put a few hundred different chemicals on her skin each day! These chemicals enter the blood stream, and can have an effect on many things including hormonal balance. Please take a moment to think about this, and what you use on a daily basis.
I recommend to always check the ingredient list and try to avoid the following nasties (in no particular order, and not limited to these) which range from preservatives to anti-bacterial agents and detergents:
Formaldehyde, parabens, parrafin, artificial fragrances, imidazolidinyl urea, isopropyl alcohol, names with DEA / MEA / TEA (usually found in foaming products), propylene glycol, polyethylene glycol (PEG), triclosan , sodium lauryl sulphate (SLS), sodium laureth sulphate (SLES), methylisothiazolinone, mineral oils
It’s worth pointing out that some “natural” products are not as pure as them seem – there are some products like cocomidopropyl betaine for example which is derived from a natural substance (coconuts) but is artificial once synthesised in the lab!
5. Make time for regular exercise that you enjoy
Last but not least I want to mention exercise. Many members of The Healthier Track are very active and enjoy various forms of exercise, and I know there are some PTs and fitness experts in the community too. I am not qualified to give specific advice on exercise but I didn’t want to miss this off as it it another big contributing factor to both physical and mental wellbeing.
Many women experience decreased stamina, exercise toleration and motivation during menopause. Remember to be kind to yourself and to your body, and stop comparing yourself to others or your levels of exercise many years ago.
Exercise is not a proven way to reduce menopausal symptoms such as hot flushes for example, but regular exercise during and after menopause offers many benefits – from maintaining a healthy weight to strengthening bones, relieving stress and enhancing cardiovascular health and general wellbeing.
The standard evidence-based advice for menopausal women includes weight-bearing exercises for maintenance of muscle mass and thereby the bone mass and strength, working all the major muscle groups.
Studies have shown that the exercise program for menopausal women should aim for two hours and 30 minutes of moderate aerobic activity each week, which is in line with the NHS guidelines.
Other deep breathing, yoga and stretching exercises can help to manage the stress of life and menopause-related symptoms.
The NHS physical activity guidelines for adults aged 19 to 64 are:
- to be physically active every day
- do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity a week
Moderate aerobic activity raises your heart rate and makes you breathe faster, with examples including brisk walking, dancing, riding a bike and pushing a lawn mower.
Exercise should be enjoyable so try and find something that you enjoy in order for it to become a regular healthy habit.
Menopause is a natural stage in a woman’s life, and it should not be treated like a medical condition or illness. Many factors are involved in menopause and can impact your physical and mental wellbeing. Everything in our body is interconnected, and often some small changes to diet, lifestyle or environment can have a huge impact on our wellbeing and symptoms.
The body is believed to start preparing for menopause from the age of 40 onwards, and I would highly recommend to not leave implementing some of these strategies until you start experiencing the first perimenopausal symptoms.
As always, if you have any questions or comments regarding this post then please feel free to get in touch. Members of The Healthier Track also get a 10% discount on the 1:1 consultation package if anyone wants a personalised programme or to discuss any other health concerns.
Any women interested in health and wellbeing who want to get involved in The Healthier Track community can request to join the closed Facebook group .
Thank you for reading and keep well x
