Marion Pezard, naturopath and author of the book ‘Reconnexion aux cycles féminins’ (Reconnecting with the female cycle), shares her views on the menopause and naturopathic advice on how to live serenely through this powerful passage in a woman's life.
The life cycles of a woman
You've probably already heard about women's cyclicality, their cyclical biological rhythm driven by the hormones that live inside us. We talked about this at greater length in this article on the menstrual cycle.
This notion of cyclicity is interesting because it relates not only to the menstrual cycle, but more broadly to a woman's life cycles, which can be grouped into 4 archetypes: the young girl, the mother, the enchantress and the wise woman. These different stages in a woman's life, punctuated or not by the 3 M's - menarche (first period), maternity and the menopause - are also related to the seasons, as is the menstrual cycle, which undeniably links us to the living world, both plant and animal, that surrounds us.
These representations provide a gentle, positive perspective on the menopause stage of life. All too often, this period is still lived in silence, even shame, but as you will have realised, it is the stage of the wise woman, full of power and knowledge, who envelops, cares for and accompanies, and who has given her name to the profession of ‘midwife’, a role previously occupied by the grandmothers of the village, those who had knowledge of the body and plants, and who took care of them.
The physiology of the menopause
But beyond these representations, what happens physiologically and emotionally at the menopause?
While emotions can be overwhelming, the body can also undergo significant changes. The term menopause often conceals two very distinct stages: the pre-menopause or peri-menopause, and then the menopause. Both take hold and gradually follow each other as hormone levels change.
Firstly, progesterone, which is the hormone of the 2nd part of the cycle and which leads the ovulation dance at the start of the period, will gradually decrease as the ovary responds less to the FSH and LH hormones sent by the pituitary gland. Ovulation will therefore be more difficult to achieve and the corpus luteum, which results from ovulation and produces progesterone, will not always be present. Faced with this, the pituitary gland will increase its hormone production to stimulate the ovary at all costs, and these attempts at adjustment are one of the reasons for the various problems that can arise during this period.
The onset of the pre-menopause can therefore be identified by various signals, such as shorter cycles, more frequent or irregular periods, and generally heavier periods, but also, for some women, discomforts of the same type as those of pre-menstrual syndrome: hot flushes, digestive problems, migraines, etc.
Then it's the turn of oestrogen to slowly decline, no longer allowing ovulation and leading to the complete cessation of menstruation. The menopause is considered to be present when there has been no menstruation for a year.
It is generally a more pleasant period than the one before, as the hormones gradually stabilise, but many changes occur in the body, including a slowing of the metabolism, which can encourage weight gain; a reduction in digestive enzymes, which can cause more digestive problems if the diet is not adapted; greater fragility of the bones and cardiovascular system, as oestrogen used to protect these systems; and more sensitive and fragile skin.
Naturopathic advice on diet and the menopause
Here are a few dietary tips to help you maintain your vitality and adapt to this new rhythm:
- Maintain a good intake of proteins, both animal and vegetable, which will help maintain muscle mass;
- Choose calcium from plants (cabbage, leeks, spinach, almonds, walnuts, etc.) or seafood (seaweed, oysters, fish, etc.) rather than dairy products, as the form is much more easily assimilated to support the bones.
- Opt for lighter seeds to adapt to the slower metabolism that is inevitable at this time of year;
- Eat fresh, seasonal fruit and vegetables, both raw and cooked, to replenish not only vitamins and minerals but also enzymes, which tend to diminish with age.
Living emotions to the full
At the same time, take good care of your emotions, your mind, to be aware of this transition in life and to embrace it fully, to cherish it so much it is beautiful. On this subject, I love the phrase that Odile Chabrillac wrote in her book Sortir des bois :
‘What appears to us as mourning is perhaps paradoxically the most powerful emancipation. From the moment I'm forced to give up this representation as an object, either I disappear (that's an option) or I become a subject. In my own right. The movement literally changes direction."
Close observation
As you will have realised, it is essential at this time to observe and understand your body, to identify whether you are in the pre-menopause or the menopause, because each of these two phases will require different needs, and will therefore be supported and accompanied in very different ways. That's why it's so important to individualise, to help the body with ‘progesterone-like’ plants in the pre-menopause and ‘oestrogen-like’ plants in the menopause, at the risk of aggravating the discomfort.
If necessary, don't hesitate to ask natural health professionals to help you support your body during this transitional stage. In the meantime, here are two recipes to try out, one to soothe hot flushes with peppermint hydrosol, and the other to help your skin stay supple and hydrated.
Soothe hot flushes
Lemonade with peppermint hydrosol
Ingredients
- 150mL low mineral content or filtered water
- 1 tablespoon peppermint hydrosol
- juice of half a lemon
- A few mint leaves
Preparation
- Squeeze the juice from half a lemon
- Add the water and peppermint hydrosol.
- Crumple the mint leaves between your fingers and add to the rest of the ingredients
- Mix and enjoy
