Key points
In short: Menopause is defined as 12 months without a menstrual period, and typically occurs between 45 and 55. It is preceded by perimenopause, a transitional phase that can last several years as oestrogen and progesterone decline and cycles become irregular. Symptoms vary widely between individuals and affect both physical and mental health. Lifestyle changes, HRT and other medical options are all legitimate routes, and the right combination is an individual decision to make with a GP.
- The definition: menopause is confirmed after 12 consecutive months without a period. Anything before that is perimenopause.
- When it happens: typically between 45 and 55, though it can begin in the 40s. Menopause occurring before 45 is described as early, and before 40 as premature.
- Irregular periods: periods may become lighter, heavier or less predictable during perimenopause as ovarian function declines.
- Hot flushes and night sweats: sudden episodes of intense heat, often with sweating and a flushed face. Hormonal change affects the body's temperature regulation.
- Mood and anxiety: fluctuating oestrogen affects brain chemistry, and mood swings, irritability and anxiety are common.
- Sleep: difficulty falling or staying asleep is frequent, often driven by night sweats.
- Vaginal dryness: lower oestrogen reduces moisture production and thins the vaginal lining, which can cause discomfort.
- Bone density: oestrogen helps maintain bone density, so bone loss accelerates after menopause.
- Cognitive changes: difficulty concentrating and short-term memory lapses are commonly reported.
- Hair and skin: hormonal change affects collagen production and hair growth cycles.
- Practical steps that help: a balanced diet including calcium-rich foods and omega-3, at least 30 minutes of moderate activity most days with weight-bearing exercise for bone density, daily stress management, and consistent sleep routines in a cool room.
- Myths worth correcting: menopause is not a single event at 50, it is not purely physical, and there is a great deal that can be done about symptoms.
Menopause is a natural stage of life that can bring a variety of changes. Our Menopause Support Formula is designed as a convenient way to include selected vitamins and minerals in one supplement. In this article, we take a closer look at what’s inside our formula along with practical lifestyle tips many people use to navigate this stage with more ease.
Meet your Menopause Ally: Our Menopause Support Formula
Metabolics menopause supplement is formulated with a specialised blend of nutrients to provide support during the menopausal stage of life. This unique formulation includes a combination of powerful botanical extracts, including Alfalfa, Sage Powder, Green Tea Extract (containing 45% EGCG), and Pine Bark Extract (with 95% OPC content). These ingredients have been carefully selected to address specific needs and symptoms associated with menopause.
Menopause is a natural biological process that marks the end of a woman's reproductive years, and it is typically characterised by a range of symptoms and hormonal changes. These symptoms can vary from person to person but may include hot flushes, night sweats, mood swings, vaginal dryness, and changes in bone density, among others.
Here is how each of the ingredients in our Menopause Support Formula helps:
Alfalfa Powder
Alfalfa is rich in phytoestrogens, which are plant compounds that mimic the effect of oestrogen in the body. During menopause, oestrogen levels decline, leading to symptoms like hot flushes, night sweats and mood swings. Alfalfa's phytoestrogens may help support hormonal balance during menopause, supporting with some of the associated issues that arise during this stage.
Sage Powder
Sage is well known for supporting women experiencing hot flushes and excessive sweating. It contains compounds that act on the hypothalamus, which is part of the brain that regulates body temperature. Sage may also have a calming effect helping to reduce mild anxiety and mood swings.
Green Tea Extract
Green tea extract is rich in antioxidants, particularly catechins, which help protect the body from oxidative stress- a factor that increases during menopause. It can also support weight management and metabolism, which tend to slow down as hormone levels fluctuate during menopause. The polyphenols in green tea may also help reduce inflammation, improve brain function and enhance overall energy levels, which can combat menopause related fatigue and mood changes.
Marine Pine Bark
Marine Pine Bark extract is known as Pycnogenol, a powerful antioxidant. It has been shown in studies to help reduce menopause symptoms such as hot flushes, mood swings and anxiety. Pycnogenol works by supporting blood circulation, reducing inflammation and balancing hormonal fluctuations. Additionally, it may improve skin elasticity and reduce dryness, both of which can become concerns during menopause.
These ingredients offer a holistic approach to managing menopause symptoms by balancing hormones and providing antioxidant protection. Together, they help support against common menopause symptoms whilst supporting overall well-being.
So what to expect during menopause?
Menopause is a natural process that marks the end of a women’s menstrual cycles, typically occurring between the ages of 45 and 55. It is defined as 12 months without a menstrual period. Menopause brings a wide range of physical and emotional changes due to fluctuating hormone levels, particularly a decline in oestrogen and progesterone.
Here is what you can expect during menopause:
Irregular periods
Periods may become lighter, heavier or more unpredictable before they stop completely. This stage is called perimenopause, which can last several years. This happens because of the declining ovarian function which causes hormonal fluctuations, making cycles less regular.
Hot flushes and night sweats
Hot flushes are sudden feelings of intense heat, often accompanied by sweating and a flushed face. Night sweats are hot flushes that occur during sleep, often disturbing rest. Hormonal changes affect the body’s temperature regulation, leading to sudden episodes of heat.
Mood Swings and Anxiety
Many women experience mood swings, irritability, anxiety or even depression during menopause. This is because there is a fluctuation in oestrogen and other hormones, which can impact brain chemistry, affecting mood and emotional well-being.
Sleep Problems
Difficulty falling asleep, staying asleep or waking up too early is common during the menopause, often due to night sweats or anxiety. Hormonal imbalances disrupt the sleep-wake cycle and the discomfort from hot flushes can make restful sleep difficult.
Vaginal Dryness and discomfort
Vaginal tissues may become thinner, drier and less elastic, leading to discomfort, itching or painful intercourse. Lower oestrogen levels lead to decreased moisture production and thinning of the vaginal lining.
Reduces Libido
Many women experience a decline in sexual desire during menopause, sometimes due to physical discomfort or changes in hormone levels. Hormonal changes, vaginal dryness and emotional shifts can impact sexual desire and satisfaction.
Weight Gain and slowed metabolism
Weight gain, particularly around the abdomen becomes common during menopause. Metabolism naturally slows down with age and hormonal changes can increase fat storage, especially around the belly area.
Bone density loss
As oestrogen levels drop, bones may become weaker and more susceptible to fractures and osteoporosis. Oestrogen plays a key role in maintaining bone density and its decline can lead to bone loss.
Memory lapses and cognitive changes
Some women experience memory issues, difficulty concentrating or brain fog during menopause. Oestrogen supports cognitive function so fluctuating levels can affect short term memory and mental clarity.
Hair and Skin changes
Thinning hair or increases facial hair may develop, while the skin can become drier or more prone to wrinkles. Hormonal changes can affect collagen production and hair growth cycles leading to visible effects.
Top 5 tips for Navigating Menopause Naturally
Managing menopause naturally can help alleviate symptoms and improve overall well-being during this transition. Here are 5 practical tips:
Maintain a balanced diet
Eating a diet rich in whole foods can help manage symptoms. Focus on foods high in phytoestrogens such as soy, flaxseeds and legumes, which mimic oestrogen in the body and can help reduce hot flushes.
Also include leafy greens, whole grains, calcium rich foods (for bone health) and omega 3 (from fish or flaxseed) to support mood and heart health.
Avoid excessive caffeine, sugar and processed foods, which can exacerbate hot flushes and mood swings.
Stay Physically Active
Regular exercise helps boost mood, regulate weight and maintain bone density, which becomes crucial as oestrogen levels decline. Exercise can also reduce stress and can improve sleep quality.
Incorporate weight-bearing exercises like walking or strength training to support bones, along with yoga or Pilates for flexibility and stress relief. Aim for at least 30 minutes of moderate activity most days of the week.
Manage stress with relaxation techniques
Menopause can trigger increases anxiety, mood swings and sleep problems, all of which are worsened by stress. Stress management helps balance emotions and reduce the severity of menopause symptoms.
Meditation, deep breathing exercises and mindfulness can reduce stress. Yoga and tai chi are also great for calming the mind while improving flexibility and strength. Practice relaxation techniques daily, even for just 10-15 minutes to improve mental clarity and emotional balance.
Prioritise sleep hygiene
Menopause often brings disturbances, such as night sweats and insomnia. Establishing a good sleep routine can help you feel more rested and energised during the day.
Keep a consistent bedtime, create a calm sleeping environment and avoid heavy meals, alcohol or screen time before bed. A cool room and breathable bedding can help minimise night sweats. Consider natural sleep aids like magnesium or practice relaxation techniques before bed.
Natural Supplements
Several natural supplements can help manage symptoms like hot flushes, mood swings and sleep disruptions. Common supplements include:
- Evening primrose oil- is widly known to support againsty breast tenderness and night sweats
- Magnesium- supports better sleep and mood regulation
- Omega 3- reduces inflammation and supports heart and brain health
Always consult with a healthcare practitioner to determine which supplements may be best for your needs.
Menopause Myths vs Facts
Navigating menopause can be confusing, especially with the myths that surround it. Let’s have a look at some common menopause myths with the facts;
Menopause starts at 50
Menopause can start as early as the 40s or as late as the 50s. Perimenopause, the transitional phase, can begin in your 40s and last several years before menopause officially begins (defined as 12 months without a period). Some women may even experience menopause earlier known as premature menopause.
Menopause only affects physical health
Menopause impacts both physical and mental health. Hormonal shifts can cause mood swings, anxiety and even depression. Sleep disturbances, cognitive changes and emotional fluctuations are also common during this time. Supporting mental well-being is as important as addressing physical symptoms.
Menopause happens overnight
Menopause is a gradual process. Most women go through perimenopause first, which can last several years, as hormone levels slowly decline and periods become irregular. Menopause is officially reaches when a woman has gone 12 months without a period.
There is nothing you can do about menopause symptoms
There are many ways to manage menopause symptoms naturally or with medical help. Lifestyle changes like exercise, balanced diet, stress reduction and supplements can reduce symptoms. Hormonal therapies and medications are also options for more severe cases.
Please find below a couple of heart healthy menopause friendly recipes:
Every stage of menopause is unique, and so is the support you choose for yourself. Taking time for balanced meals, movement, and restorative routines can make a big difference to how you feel day to day. Our Menopause Support Formula offers a convenient way to include selected vitamins and minerals alongside those lifestyle choices, giving you another option to help care for yourself now and into the future.
