Understanding Post-Menopause and How to Get Help
What is Post-Menopause?
Post-menopause occurs after a woman has gone through menopause.
Menopause is literally a moment in time, one year after a woman’s final period.
After one full year of no longer releasing eggs and having a period, a woman goes through menopause and officially enters post-menopause.
The average age of menopause in North America is between 51 and 52.
95% of women will have had their final period between 45 and 55. Early menopause is defined as FMP (final menstrual period) happening before age 45 and late menopause is defined as FMP happening after age 54.
The most common symptoms associated with post-menopause include:
• Hot flashes (may diminish, go away, or continue on).
• Mood changes.
• Weight gain (particularly around the belly).
• Yeast infections.
• Urinary incontinence.
• Increased urinary infections.
• Increased urinary frequency.
• Increased urinary urgency.
• Vaginal dryness.
• Vaginal atrophy.
• Loss of sexual desire.
• Painful sex.
• Brain fog.
• Joint and muscle aches - especially hip, knee, and shoulder
• Frozen shoulder.
• Abdominal discomfort.
• Difficulty falling asleep.
• Difficulty staying asleep.
• Loss of skin elasticity.
The type and amount of symptoms a woman experiences during post-menopause is largely dependent on how balanced her hormones were before post-menopause, how healthy her adrenals are as she enters post-menopause, and how lean or fat her body composition is at this time.
There are two stages of post-menopause - early and late.
The first 4 years after menopause, also known as early post-menopause, a woman’s hormones may still fluctuate a lot.
5 years after menopause, a woman typically enters late post-menopause, and the hormones estrogen and progesterone will become consistently low.
During the reproductive years, and also for most of perimenopause, the ovaries are the main producers of a woman’s sex hormones.
During post-menopause, this shifts to the adrenal glands, as well as to adipose tissue (fat stores).
If a woman had healthy adrenals with little stress, as well as some fat stores to both hold on to and create new hormones, the transition may not be too difficult.
However, if she has been under a lot of stress and is suffering from high cortisol, or perhaps is so burnt out that she is suffering from low cortisol and adrenal fatigue, she may have a more difficult time experiencing symptoms. Also, women with a leaner body composition with little fat stored on their bodies, may have a harder time transitioning.
Certain life events and health conditions will amplify the symptoms of hormone disruption, making them more intense and likely to last longer. If three or more of the following statements are true for you, you are much more likely to be experiencing a challenging menopause, and could benefit from professional help and support.
- Menopause symptoms beginning before age 40.
- Mother having severe menopausal symptoms.
- Onset of first period before the age of 11.
- Symptoms going on for more than 5 years.
- Currently smoking or previous smoking within the last 5 years.
- Experiencing hormone related health concerns such as infertility, uterine fibroids, endometriosis, or ovarian cysts.
- Having any significant life events such as divorce, death of a loved one, moving, new job, or marriage in the last 5 years.
Despite how well a woman is able to transition to post-menopause in terms of symptoms and comfort, it is important to understand how the reduction in sex hormones during post-menopause can influence a woman’s health in general, and the health risks associated with it.
- Osteoporosis and bone health
- Cardiovascular and heart health
- Cognitive and brain health
- Blood sugar regulation
- Urinary health
- Sexual health
Taking hormone therapy during this time can help prevent these health risks as well as diminish or eliminate the unwanted symptoms a woman may experience during this time.
Many women have been scared into believing that hormone therapy is not safe, and that there are too many risks associated with taking them.
This could not be farther from the truth.
Not only is it safe, but not taking it creates the risk of future disease due to loss of hormones.
And the sooner you start after menopause, the greater the preventative benefits.
What matters is the type of hormone therapy you choose -- non-bioidentical hormones or bioidentical hormones.
Non-bioidentical hormones, often referred to as synthetic hormones, are not recognized by your body in the same way as bioidentical hormones. They do not have the same molecular structure as the hormones in your body, while bio-identical hormones do. Because of this, non-bio-identical (synthetic) hormones tend to have more side effects and increased risk, than bioidentical hormones.
There are two types of bio-identical hormones - those that are standardized and produced by pharmaceutical companies, and those that are compounded by compounding pharmacies. Many women thrive on bio-identical hormones sold at a regular pharmacy, while some prefer the unique prescription strengths and ingredients that compounded hormones can provide. There is some controversy around compounded hormones because they are not FDA regulated. I personally prefer them, because of sensitivities I have. The choice is yours.
During post-menopause, implementing a healthy diet and movement plan that supports these hormone changes is also important. Doing so can reduce the health risks associated with post-menopause.
Increasing protein can help retain and build muscles.
Reducing inflammatory foods such a seed oils, dairy, gluten, and sugar, eating whole foods versus processed food, and increasing vegetable and fruit intake can increase your hormone production and decrease health risks during this time.
To reduce the risk of cardiovascular disease and osteoporosis, increasing movement in the form of light cardio exercise and resistance training becomes essential.
Most chronic diseases today are due to underlying inflammation, which for the most part, can be reduced dramatically with certain lifestyle choices.
Diet, exercise, and sleep can make a huge difference in the trajectory of your health story.
Find out more about the 9 pillars of optimal health, how to eat optimally and exercise when you are in post-menopause.
Read on to learn how you can optimize your hormones with the Menopause Playbook: Strategies Right for Your Type.
Build a Strong Foundation of Post-Menopausal Health
Are you ready to develop a menopause care plan designed around your unique post-menopause symptoms?
With the signature Menopause Playbook: Strategies Right for Your Type coaching program, get the menopause help you need to reclaim your vitality and feel like yourself again. Every woman’s post-menopause journey is unique, and a “one size fits all” solution simply doesn’t work.
Many women think that starting hormone therapy will be a quick fix for all their post-menopausal symptoms. While it may help some, many find themselves still struggling and frustrated. Why? Because the foundational steps for overall health and hormone balance were overlooked. And for those who choose not to use hormone therapy, these steps become even more critical.
Understanding your menopause type and possible subtypes is key to knowing how to build the foundation necessary for your health. Each type has unique characteristics and needs, which means the approach to managing symptoms and achieving wellness should be personalized. Before considering hormone therapy, or even if you decide against it, it’s crucial to prepare your body by addressing these specific needs.
These steps focus on optimizing your health and building a strong foundation for effective hormonal balance. Skipping these steps is like building a house on unstable ground – it just won’t stand strong over time. By understanding your specific menopause type, you can create a tailored plan that ensures your body is ready to handle the changes and maintain balance.
In this program, you’ll learn why addressing these foundational steps is vital. You’ll receive guidance through each step, ensuring you feel confident and supported. This holistic approach not only lays the groundwork for hormone therapy, if needed, but also empowers you to take charge of your post-menopausal health.
By following these six steps to reset your hormones, you’ll find yourself feeling more balanced, energetic, and vibrant. Join this journey towards comprehensive, personalized wellness, and let’s embrace a healthier, happier you.
Step 1: Discover and Understand your Menopause Type
Every woman’s journey through post-menopause is unique, influenced by her genetic predisposition, lifestyle, and health history. While each experience is individual, there are common patterns that can be classified into seven menopause archetypes.
The 7 Archetypes
1. Estrogen Excess
2. Cortisol Craver
3. Liver Lover
4. Mighty Mitochondria
5. The Broken Burner (Thyroid/Insulin)
6. The Unicorn
7. The Low-Low
You may be a blend of these archetypes, but usually, one or two will be predominant. Your type will determine your action plan for resetting your hormones. Although all types will follow the same six steps, each will have a tailored approach to diet, supplements, exercise, and bio-identical hormones.
Step 2: Create a Strategy
When you’re planning a trip from Los Angeles to New York, you wouldn’t buy a bus ticket from Phoenix to Chicago. Sure, the bus heads in the right general direction, but it’s not leaving from where you are, nor is it arriving where you want to be. It would take forever and leave you frustrated.
The same logic applies to resetting your hormones. You need a clear plan to get from your point A to your point B, and you must understand what these points are. Imagine your menopause archetype is a Liver Lover. If you skip the necessary steps to support your liver and jump straight into BHRT (bioidentical hormone replacement therapy) just because that’s where you think you’ll end up eventually, you might feel a bit better initially. But soon, everything could fall apart. Instead of following the proper route from your true starting point, you took a shortcut and ended up far from your intended destination.
So, just like you’d carefully plan your journey from L.A. to New York, make sure you’re plotting the right course for your hormone reset. Skipping steps might seem faster, but it’ll only delay you in the long run.
So, you create a plan.
1. Understand What Your Menopause Archetype Means for You
Each one requires a different approach during the ReSet steps, so it’s crucial to know yours well.
2. Understand Where You Want to Go
• Define Your WHY: Identify your reasons for starting this journey.
• Create a Vision: Imagine what your life will look like once your hormones are reset. These two elements—the why and the vision—provide the motivation to keep you going from point A to point B.
3. Create a Strategy
Your strategy needs to reflect how you want your journey to unfold.
Questions to Ask Yourself:
• How quickly do I want to move from point A to B?
• How do I want my journey to unfold?
• Do I want to do it alone, or with health partners?
• How clear am I on the path I want to take?
• If not clear, how can I gain clarity?
• Is there an easier or faster way to get there?
Create Action Steps:
Develop steps to start moving forward and methods to assess if they are successful. If a step doesn’t work, adjust your plan.
Consider Professional Support
Having a holistic medical provider or coach can help you achieve faster and more successful results. Navigating your health when you’re not feeling well can be overwhelming. I’ve been there myself, and it took me years to reclaim my wellness.
Step 3: Optimize Nutrition, Digestion and Elimination
During menopause it is essential to eat a variety of whole foods consisting of fibre, protein, and healthy fats that help balance hormones, maintain muscle mass, strengthen bones, and avoid the health risks associated with reduced hormone levels.
An optimized digestion is also important because without it, you will not be able to absorb the nutrients you consume, nor will you be able to eliminate the toxins that build up in your system.
Hormonal constipation is a common symptom during peri-menopause and post-menopause that can severely impact the severity of unwanted symptoms. This can be due to an increase in stress hormones (cortisol) caused by the drop in estrogen, loss of colon function due to the drop in progesterone, weaker pelvic floor muscles due to loss of muscle tone, and the possibility of an underactive thyroid that often accompanies menopause.
If you are constipated, rather than evacuating the toxins and hormones your body has used, they will become reabsorbed and recirculated through your body, causing all sorts of havoc. This is why digestion needs to be optimized before initiating a detoxification or hormone balancing plan.
How to Help with Constipation:
- Stool softeners, short term laxatives - like senna, etc.
- Increase fibrous foods (28-40 grams per day).
- Soluble fiber dissolves and creates a gel that attracts water. This helps to form stools that are softer so they are easier to pass. Foods with soluble fiber include oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
- Insoluble fiber is not dissolved in water and instead adds bulk to the stool so they are better formed and easier to eliminate fully. Foods with insoluble fiber include wheat bran, vegetables, and whole grains.
- Drink 2 to 4 litres of water a day.
- Get a squatty potty
- Daily frequent movement.
- Pelvic floor physiotherapy.
- Balancing hormones.
- Sound sleep.
A healthy gut microbiome is also essential to feeling your best. It is essential for proper digestion and gut motility, a healthy mood, and optimal vaginal and urinary ph. A change in hormone balance during peri-menopause and post-menopause can change the ph of the microbiome in the gut, which in turn can create unwanted symptoms.
Step 4: Optimize Detoxification
In today’s society we are inundated with toxins. In fact, it is estimated that the average person encounters up to 700,000 toxins a day. It becomes prudent then to reduce your toxin exposure as much as possible.
There are more than 800 endocrine disrupters that adversely affect your hormones. During peri-menopause and post-menopause, when hormones are already out of balance, it becomes that much more important to reduce your exposure as much as possible. Many of these can be found in everyday products such as metal cans, plastics, pesticides, food, and cosmetics.
The liver has more than 500 functions.
It is responsible for:
- Detoxification of potentially toxic chemicals from both inside and outside the body.
- Production of bile, which helps carry away waste and break down fats in the small intestine during digestion.
- Converting fat soluble toxins into water soluble substances that can be excreted in the urine or the bile.
- Conversion of excess glucose into glycogen for storage.
- Manufacturing cholesterol, which can be used for hormone production.
Ways to Support Liver Detoxification:
- Liver stimulating foods such as arugula, dandelion leaves, beet leaves, lemon juice, and apple cider vinegar.
- Liver processing foods support either phase one or phase two detoxification of the liver. Phase one foods contain quercitin and include apples, parsley, berries, and peppers. Phase two foods contain sulphur such as garlic, onions, and eggs. Phase 1 and 2 foods include cauliflower, broccoli, and brussels sprouts.
- Liver supportive herbs taken in either a capsule or tincture include herbs such as turmeric, dandelion root, ginseng, and shisandra.
- Phase 1 supportive supplements include B6 and DIM (if estrogen is high).
- Phase 2 supportive supplements include glutathione, NAC and methylated B-complex.
Here is some great information on what and what not to do to support liver health and optimize liver detoxification.
Step 5: Incorporate the 9 Pillars of Wellness
Your lifestyle and choices make a big difference to your overall health and well-being. And when it comes to resetting your hormones, they can make the difference between being successful or not. As you have already learned, what you choose to eat and drink can make a huge difference when it comes to your hormones, but so can other aspects of your life. There are 9 areas that can strongly influence your well-being and can either impede or help optimize your hormones.
1. Optimal Nutrition
2. Fitness and Frequent Movement
3. Sound Sleep
4. Human Connections
5. Inner Stillness
6. Synch with Nature
7. Sense of Purpose
8. Managing Stress
9. Healthy Habits
Step 6: Balance Hormones
Wow, you’ve finally arrived at the point where you thought you needed to start: actual hormone balancing. After following the previous steps, you’re likely already feeling significantly better. Some of you may decide to maintain your newfound wellness without incorporating hormones. However, others might find that while you feel better, you’re not quite where you want to be. In such cases, increasing the hormones that naturally decline during menopause can help you feel your best. Additionally, some may choose bio-identical hormones to mitigate health risks associated with hormone reduction, such as osteoporosis, dementia, and heart disease.
The choice is yours. Whether you opt for hormone therapy or not, you’re already ahead in taking charge of your health and wellness during mid-life.
Hormone Balancing Basics:
1. Peri-Menopause vs. Post-Menopause:
The hormones you need and when you take them depend on whether you are in peri-menopause or post-menopause, and which menopause archetype you belong to.
2. Bio-Identical Progesterone:
Women in peri-menopause typically start with micronized bio-identical progesterone, as it is the first hormone to decline. (Some women might also need testosterone if it declines as well).
3. Bio-identical Estrogen:
As you approach menopause, you may need to add estrogen. This becomes more likely and necessary in post-menopause.
4. Other Hormones:
Depending on your symptoms, you might also be prescribed DHEA, oxytocin, testosterone, and thyroid hormones.
Professional Guidance:
• Medical Providers:
A licensed medical provider specializing in women’s hormones is essential for prescribing and monitoring your bio-identical hormones and levels. While some bio-identical hormones can be purchased over-the-counter in certain regions, and you can order your own tests, professional guidance is crucial.
Many doctors may be uncomfortable prescribing hormone therapy simply because they have not received appropriate training in how to do so. This can be frustrating for many women. Excellent medical providers are out there though. You just may have to do your homework to find one. If you are unable to find one, I can recommend one for you.
• Wellness Coaches:
A wellness coach like me, who specializes in holistic menopause coaching, can suggest which hormones you may need. However, a licensed medical professional is required to prescribe and order tests. If you don’t have one, I can recommend a provider for you.
By reaching this stage, whether you choose to proceed with hormone therapy or not, you are significantly more empowered in managing your mid-life health and wellness. Congratulations on making it this far on your journey!
Flourishing after Menopause: Illustrative Case Studies
The following case studies illustrate common scenarios that mid-life women may experience. These examples are crafted to help you understand potential outcomes and see yourself in similar situations. While the individuals in these case studies are not real, the challenges and solutions presented are based on typical experiences, offering valuable insights into managing similar health issues.
Cathy’s Journey.
Let’s explore the story of Cathy, a 54-year-old post-menopausal woman who followed the steps outlined above. Cathy identified as Archetype 7: Low-Low, with a Sub-Archetype 5: The Broken Burner (Thyroid/Insulin). Here’s how the Six Seps to Reset your Hormones worked for her:
Step 1: Discover Your Archetype
Cathy began by discovering her menopause archetype. She experienced symptoms like low energy, weight gain, urinary frequency, urinary urgency, and sluggish metabolism, which pointed to her Low-Low archetype combined with The Broken Burner. Understanding her archetype helped her realize that her hormone levels had significantly dropped and her thyroid and insulin levels needed support to boost her metabolism and energy levels.
Step 2: Create a Strategy
Cathy needed a clear plan to help her navigate from her current state of hormonal imbalance to her goal of feeling energetic and balanced. She defined her WHY—she wanted to stay active and engaged with her grandchildren, enjoying their activities without feeling exhausted. Her vision included having steady energy levels and a healthy metabolism. Together, we created a strategy that included dietary changes, lifestyle adjustments, and professional support to guide her journey.
Step 3: Optimize Nutrition, Digestion, and Elimination
Cathy started by optimizing her diet to support her thyroid and insulin levels. She incorporated foods rich in iodine and selenium to support thyroid function, and balanced her meals to maintain stable blood sugar levels. She also added fiber-rich foods to aid digestion and support elimination, reducing the reabsorption of toxins.
Cathy replaced processed breakfast options with a balanced meal of scrambled eggs with spinach and a side of mixed berries, providing protein, fiber, and nutrients essential for her thyroid health.
To become more insulin sensitive, Cathy focused on incorporating complex carbohydrates, lean proteins, and healthy fats into her meals. She reduced her intake of refined sugars and processed foods, opting instead for whole grains, legumes, and a variety of colorful vegetables. These changes helped stabilize her blood sugar levels and improved her insulin sensitivity.
For lunch, Cathy enjoyed a quinoa salad with chickpeas, avocado, mixed greens, and a lemon-tahini dressing, which kept her full and energized without spiking her blood sugar.
Step 4: Optimize Detoxification
With her nutrition on track, Cathy focused on supporting her liver to detoxify effectively. She incorporated liver-supportive foods like cruciferous vegetables and citrus fruits into her diet. Additionally, she started taking liver-supportive supplements such as liposomal glutathione to enhance her detoxification pathways.
Cathy added a daily smoothie with kale, lemon, and a scoop of protein powder to her routine, boosting her liver detoxification and providing necessary nutrients.
Step 5: Incorporate the 9 Pillars of Wellness
Cathy embraced the 9 Pillars of Wellness to support her overall health and hormonal balance:
1. Optimal Nutrition: Continued her thyroid-supportive and insulin-sensitizing eating habits.
2. Fitness and Frequent Movement: Began with slow-moving fitness like gentle yoga and daily walks, gradually adding light resistance training as her energy improved.
3. Sound Sleep: Established a consistent bedtime routine with relaxation techniques to improve her sleep quality.
4. Human Connections: Joined a local book club and a walking group to stay socially connected and active.
5. Inner Stillness: Practiced mindfulness and meditation for 15 minutes each morning.
6. Synch with Nature: Spent time gardening and taking nature walks to improve her mood and reduce stress.
7. Sense of Purpose: Found joy and fulfillment in having more energy to spend quality time with her grandchildren.
8. Managing Stress: Used yoga and breathing exercises to manage stress effectively.
9. Healthy Habits: Created morning and evening routines that supported her new healthy lifestyle.
Step 6: Balance Hormones
After implementing the previous steps, Cathy felt significantly better but still needed additional support to reach her optimal health. With the help of a licensed medical provider, she started using bio-identical hormones, including a combination of estrogen and progesterone to address her Low-Low archetype. Her provider also monitored her thyroid levels and adjusted her thyroid medication to support her metabolism.
Cathy found that taking bio-identical hormones helped balance her mood and energy levels, while her adjusted thyroid medication improved her metabolism and weight management.
Meet Joan:
Joan is a 60-year-old woman who juggles a busy and hectic job, leaving little time for herself. She is dedicated to her career, often working long hours and neglecting her own needs. This demanding lifestyle left her feeling constantly overwhelmed and stressed. Her symptoms included insomnia, irritability, anxiety, low energy, and weight gain, making it difficult for her to enjoy life and perform at her best. Here’s how the 6-Steps to ReSet your Hormones transformed her health and well-being.
Step 1: Discover Your Archetype
Joan started by identifying her menopause archetype. She experienced significant drops in all sex hormones, paired with high cortisol levels due to chronic stress. This combination led to insomnia, irritability, heightened anxiety, low energy, and weight gain. Joan discovered she fit the Low-Low archetype, with a sub-archetype of Cortisol Craver. Understanding her archetype helped Joan realize the importance of reducing adrenal stimulation and supporting her stress response.
Step 2: Create a Strategy
Joan needed a clear plan to navigate from her current state of hormonal imbalance to her goal of feeling balanced and calm. She defined her WHY—she wanted to improve her quality of life and manage her demanding job without feeling constantly overwhelmed. Her vision included better sleep, reduced anxiety, and steady energy levels. Together, we created a strategy that included dietary changes, stress management techniques, and professional support to guide her journey.
Step 3: Optimize Nutrition, Digestion, and Elimination
Joan began by optimizing her diet to support her adrenal health and reduce cortisol levels. She focused on foods that stabilize blood sugar and reduce inflammation, such as lean proteins, whole grains, and plenty of vegetables. She also added foods rich in magnesium and vitamin B6, known to support adrenal function.
Joan also began intermittent fasting, which helped improve her insulin sensitivity and stabilize her blood sugar levels. She typically ate within an 8-hour window, focusing on nutrient-dense meals that kept her energized throughout the day.
Joan’s eating window started at noon, with her first meal consisting of a hearty salad with mixed greens, grilled chicken, quinoa, and a variety of colourful veggies, topped with a homemade vinaigrette rich in healthy fats.
To improve digestion and elimination, she increased her fiber intake and added probiotics to her routine. These changes helped her feel less bloated and more energized.
For dinner, Joan enjoyed a balanced meal of salmon, roasted vegetables, and brown rice, providing her with the nutrients needed to support her overall health.
Step 4: Optimize Detoxification
With her nutrition on track, Joan focused on supporting her liver to detoxify effectively. She incorporated liver-supportive foods like cruciferous vegetables and citrus fruits into her diet. Additionally, she started taking liver-supportive supplements such as liposomal glutathione to enhance her detoxification pathways.
Joan began her mornings with warm lemon water to kickstart her liver detoxification processes and included a liver-supportive smoothie with spinach, cucumber, green apple, and a scoop of protein powder in her daily routine.
Step 5: Incorporate the 9 Pillars of Wellness
Joan embraced the 9 Pillars of Wellness to support her overall health and hormonal balance:
1. Optimal Nutrition: Continued her cortisol-lowering eating habits.
2. Fitness and Frequent Movement: Started with daily walking and light resistance training to build strength and reduce stress. As her energy improved, she added yoga, which helped lower stress and anxiety further.
3. Sound Sleep: Created a consistent bedtime routine with relaxation techniques, such as listening to calming music and using essential oils, to improve her sleep quality.
4. Human Connections: Scheduled regular coffee dates with friends and joined a local book club to stay socially connected.
5. Inner Stillness: Practiced mindfulness and meditation for 10 minutes each morning to help manage her anxiety.
6. Synch with Nature: Spent time outdoors during lunch breaks, walking in nearby parks to reduce stress and improve her mood.
7. Sense of Purpose: Found joy and fulfillment in having more energy to engage in hobbies and activities she loved.
8. Managing Stress: Used deep breathing exercises and progressive muscle relaxation techniques to manage stress effectively.
9. Healthy Habits: Established consistent morning and evening routines that prioritized self-care and supported her new healthy lifestyle.
Step 6: Balance Hormones
After implementing the previous steps, Joan felt significantly better but still needed additional support to reach her optimal health. With the help of a licensed medical provider, Joan started taking bio-identical estrogen, progesterone, and testosterone to address her Low-Low and Cortisol Craver archetypes. Additionally, she began using oxytocin to improve her mood and boost adrenal function. We agreed she should have a 4-point Saliva Cortisol test, which confirmed high cortisol levels throughout the day. To reduce these levels, Joan started taking adaptogenic herbs like holy basil and relora. She also found l-theanine and gaba helped with anxiety.
By following a personalized plan, Cathy and Joan transformed their health and well-being. While these case studies are based on common scenarios, the solutions they found may resonate with your own experiences and inspire you to take actionable steps toward better health. The personalized approaches, tailored to their unique needs and stages of life, helped Jennifer and Carol achieve lasting change and regain control over their hormonal health.