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Treating The Whole You

SARA JANE HEALTH & NUTRITION BLOG

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Menopause: Setting the Foundation Early


How Your 20's Impact Menopause:


One crucial insight I discovered along the way is how much our lifestyle choices in our 20's can influence our menopause experience. The habits we form regarding diet, exercise, stress management, and overall health can significantly affect how our bodies handle the transition.


The Hidden Impact: How Oral Contraceptive Pills May Influence the Onset of Menopause:


Menopause is a natural phase in a woman's life, signalling the end of her reproductive years. Typically occurring between the ages of 45 and 55, menopause brings a host of physical and emotional changes. However, recent research shows that the use of oral contraceptive pills (OCPs) are influencing the timing of menopause, potentially causing women to enter this phase earlier than expected. As a naturopathic nutritionist, it’s important to understand these potential impacts and explore holistic strategies to support women through their reproductive and menopausal years.


Understanding Oral Contraceptive Pills (OCPs)

Oral contraceptive pills are a widely used method of birth control that contain synthetic hormones, either a combination of oestrogen and progestin or progestin alone. Use of OCPs has been associated with several potential side effects, one of which may be an earlier onset of menopause.


How OCPs Might Influence Menopause Timing:


  1. Hormonal Disruption: OCPs work by suppressing the natural hormonal cycle and preventing ovulation. This disrupts the body's natural hormone production and regulation. This disruption may influence the timing of menopause by affecting the overall health and function of the ovaries.

  2. Impact on Ovarian Reserve: The ovarian reserve refers to the number of viable eggs a woman has in her ovaries. Some studies suggest that long-term use of OCPs might impact the ovarian reserve, potentially leading to an earlier depletion of eggs and, consequently, an earlier onset of menopause.

  3. Altered Menstrual Cycle Patterns: Hiding the bodies natural changes in perimenopause making it harder for the body to take its natural course and for us to be able to notice the changes.


Natural Alternatives to OCPs for Menstrual Health


For those seeking natural alternatives to oral contraceptive pills (OCPs), several options can help regulate cycles and alleviate symptoms holistically.


Dietary Adjustments:


  • Balanced Diet: Focus on vegetables, fruits, lean proteins, whole grains, and healthy fats.

  • Anti-Inflammatory Foods: Include fatty fish, nuts, seeds, olive oil, and leafy greens.

  • Avoid Processed Foods: Reduce intake of processed foods and refined sugars.


Herbal Remedies:

  • Balances hormones and alleviates PMS.

  • Relieves menstrual cramps and menopausal symptoms.

  • Supports uterine health and reduces cramps.

  • Regulates cycles and alleviates cramps.


Supplements:

  • Reduces menstrual cramps.

  • Alleviates PMS symptoms.

  • Reduces inflammation.

  • Supports bone health.


Lifestyle Changes:

  • Regular Exercise: Reduces stress and balances hormones.

  • Stress Management: Practices like yoga and meditation help manage stress.

  • Adequate Sleep: Ensure 7-9 hours of quality sleep per night.


Natural Family Planning Methods:

  • Fertility Awareness: Track ovulation and menstrual cycles.

  • Barrier Methods: Use condoms or diaphragms.


Acupuncture and TCM:

  • Acupuncture: Regulates cycles and reduces PMS.

  • Herbal Medicine: Balances hormones and supports menstrual health.


Tips:

  • Consult a Professional: Work with a naturopathic practitioner to develop a personalised plan.

  • Track Your Cycle: Keep a record of your menstrual cycle and symptoms Apps are available


These natural alternatives offer a holistic approach to achieving hormonal balance and managing menstrual symptoms without OCPs and side effects.


Key Points to be Mindful of:


  • Nutrition: A balanced diet rich in whole foods, vitamins, and minerals lays a strong foundation for hormonal balance later in life. Avoiding processed foods and sugars can prevent long-term inflammation and metabolic issues.


  • Exercise: Regular physical activity helps maintain a healthy weight, reduces stress, and supports cardiovascular health, all of which are beneficial as we age.


  • Stress Management: Learning effective stress management techniques early on can help mitigate the emotional ups and downs associated with hormonal changes.


  • Sleep: Prioritising good sleep hygiene ensures that our bodies recover and regenerate properly, setting the stage for a smoother menopausal transition.


I would love to chat please book a Free Discovery Call if you would like to start journey and gain more insight into nutrition, sleep hygiene, stress management, remedies and much more..... we could work together towards your better health.

Sara Jane x

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