Natural Aids for Menopause

Menopause is an important and often delicate stage in a woman's life. The upheavals it brings, physical, hormonal, emotional, can be destabilizing. But remember: you are not alone. At Pleine Forme, we know how essential it is to be listened to and supported. Marie and Cécile, our naturopathic wellness advisors, are here to help you better experience this transition thanks to natural, gentle solutions that respect your body.

Take a moment for yourself, and let us guide you.

Understanding Physical Symptoms.

Every woman experiences menopause differently, but there are some common physical symptoms that can be alleviated naturally with a little support and advice.

Hot flashes and night sweats.

These sudden heat waves can be uncomfortable, unpredictable and really disruptive at night. Many women tell us that they disrupt their sleep and quality of life.

Cécile’s advice:

• Common sage is your ally! In infusion or supplements, it helps regulate perspiration.
• Also try drinking lemon balm tea before going to sleep to soothe yourself.

Vaginal dryness.

Sometimes difficult to address, this symptom is nevertheless very common. The drop in estrogen affects the mucous membranes, but there are solutions.

Marie’s advice:

• Consider evening primrose and borage oil capsules, rich in essential fatty acids to hydrate your tissues from the inside out.
• Omega 7 from sea buckthorn is also a valuable aid.

Sleep disorders.

Menopause can disrupt your nights, between insomnia and nighttime waking.

Tip from Cecile:

• A herbal tea or capsules of Valerian or Passionflower before bed can promote deep and restful sleep.
• And why not a warm bath with a few drops of lavender essential oil to relax you? It is also possible to put a few drops on a handkerchief that you slip under your pillow.

Weight gain and digestion

Hormonal changes often slow down metabolism, making weight management more complicated.

Marie’s advice:

• Incorporate green tea into your routine: it helps boost metabolism.
• Konjac , a natural fiber, promotes satiety and limits the desire to snack.

Joint pain and fatigue.

These pains are common during menopause. A deficiency in magnesium or collagen can make them worse.

Cécile’s advice:

• A supplement rich in turmeric can reduce joint inflammation.
• Combine it with marine collagen type 1 and 2 to strengthen your tissues.
• Consider Mother-of-Pearl capsules for bone remineralization.

 

Lifestyle: The Keys to a Serene Menopause.

Menopause isn’t just about hormones; it’s also the perfect time to adopt a balanced lifestyle that will support your overall well-being. Our experts Marie and Cécile share their practical tips for a holistic approach.

A Balanced Diet for Your Well-being.

Marie’s advice:

• Favor foods rich in natural phytoestrogens: soy, flax seeds , legumes.
• Include lean protein in every meal to maintain muscle mass.
• Opt for colorful fruits and vegetables, rich in antioxidants.
• Choose good fats: avocado, olive oil , small oily fish .
• Limit stimulants (coffee, alcohol) which can make hot flashes worse.

To avoid:

• Refined sugar that promotes cravings.
• Processed foods high in salt.
• Eating too much in the evening can disrupt sleep.

Physical Exercise, Your Daily Ally.

Cécile’s recommendations:

• 30 minutes of moderate activity per day minimum, walking works!
• Alternate between gentle cardio (brisk walking, swimming) and muscle strengthening.
• Focus on yoga or Pilates for flexibility and balance.
• Practice Kegel exercises to strengthen the pelvic floor.

 

Typical weekly program:

• Monday/Thursday: Brisk walk or bike ride
• Tuesday/Friday: Yoga or stretching
• Wednesday/Saturday: Gentle strength training exercises
• Sunday: Active rest (walking, gardening)

Quality Sleep, The Basis of Well-being.

Marie’s tips for a better night:

• Create a calming evening routine: reading, meditation, gentle stretching.
• Maintain a cool temperature in the room (18-20°C).
• Invest in quality bedding and breathable sheets.
• Avoid screens 1 hour before bedtime.
• Maintain regular sleep schedules.

 

Practical tips for night sweats:

• Wear sleepwear made from natural fibers.
• Keep a bottle of cool water handy.
• Use several layers of lightweight blankets rather than a single thickness.
• Place a small fan near the bed.

Stress Management and Mental Balance.

Marie's recommendations:

• Practice deep breathing daily.
• Try guided meditation (5-10 minutes per day).
• Take breaks during the day.
• Maintain your social and family relationships.
• Why not keep a journal to express your emotions.

 

A little extra from our experts 💡: "We recommend that our clients create their own well-being ritual. Whether it's a morning walk, a weekly yoga class or a moment of meditation, the important thing is to find what makes you feel good and to maintain it regularly."

Hormonal Changes: What You Need to Know.

Perimenopause, menopause, and postmenopause are characterized by significant changes in estrogen and progesterone levels. These changes can cause a multitude of symptoms, but there are things you can do to help you cope with them.

Natural solutions:

• Soy isoflavones, found in some supplements, mimic the action of estrogen and alleviate symptoms.
• Flax seeds, rich in lignans, also support hormonal balance.

Marie shares her opinion: "A Maca and Yam cure can be an excellent option to regain energy and balance. This adaptogenic plant helps to better manage hormonal fluctuations. Ashwagandha also works very well"

Psychological Aspects: Taking Care of Your Mind.

Menopause can affect your mood and state of mind. Many women experience mood swings, anxiety, or even a decrease in libido. These emotions are normal, but they can be managed.

Anxiety and mood disorders.

Cécile’s advice:

• St. John's Wort is a gentle yet powerful herb for regulating moods.
• Combine it with a magnesium cure to soothe your nervous system.

Concentration and mental fatigue.

Marie's tip:

• Ginkgo biloba , often called the “brain friend,” boosts memory and mental clarity.
• Consider fish oil rich in DHA (like krill ), which is essential for healthy brain function.

Libido.

Cécile’s recommendations:

• Tribulus terrestris is known to boost desire.
• A raspberry infusion can also help.

If you are sensitive to any of the proposed plants or natural solutions, please know that there are other alternatives. Do not hesitate to contact us.

Natural Treatments and Medical Monitoring.

Although natural solutions are very effective, it is important to complement this approach with appropriate medical monitoring. Make an appointment with your gynecologist for a complete assessment.

Essential follow-up:

• A hormonal assessment to understand your needs.
• A bone densitometry to assess your bone health.
• A mammogram for preventive monitoring.

 

In Conclusion: A Helping Hand to Better Experience Menopause 🌟

Menopause, although inevitable, should not be experienced as a fatality. It marks a new chapter in a woman's life, and with the right advice, this transition can be softened. Thanks to natural solutions, caring support and regular medical monitoring, it is possible to regain serenity and well-being.

Marie and Cécile, your trusted advisors at Pleine Forme, are here to guide you every step of the way. Whether it's to choose the right supplement or simply to chat, don't hesitate to come and meet them in our store or contact us. 🌸 You're not alone: ​​together, let's find the solutions that suit you. 💖

Testimonials: They Share Their Experience.

*Note: Out of respect for confidentiality, the first names have been changed, with the agreement of our customers who wished to share their experience to help other women.*

Inspiring Journeys 🌟

Sophie, 52 years old:

"I was overwhelmed by hot flashes, especially at work. Marie's advice on sage and lifestyle changed my daily life. After 3 months of follow-up and a well-established routine, I feel much better. It's reassuring to be supported by professionals who understand what we're going through."

Isabelle, 49 years old:

"Perimenopause took me by surprise at 47. Sleep disorders made me irritable. Thanks to the herbal teas recommended by Cécile and the breathing exercises, my nights became peaceful again. The most important thing: I learned to listen to my body."

Hapsatou, 55 years old:

"I refused the idea of ​​menopause, until the symptoms became too heavy. Herbal medicine advice and the practice of yoga helped me accept and live this transition serenely. Today, I feel more fulfilled than before!"

Concrete Results 📈

Marie-Pierre, 53 years old:

"After 6 months of follow-up and adopting the recommended natural solutions, my hot flashes decreased by 70%. The personalized blend of plants that was recommended to me made all the difference."

Lilla, 51 years old:

"Vaginal dryness was a taboo subject for me. The team's natural and caring approach allowed me to talk about it freely. The solutions offered have greatly improved my comfort and my intimate life."

Chantal, 66 years old:

"Food supplements and nutritional advice helped me maintain my weight during menopause. It is possible to get through this period without suffering everything!"

Their Advice to Other Women 🤝

Valentine, 50 years old:

“Don’t wait until the symptoms become unbearable. The sooner you get support, the easier the transition will be.”

Patricia, 56 years old:

"Dare to talk about your symptoms and your concerns. Personalized support makes all the difference. That's why I go to Pleine Forme"

💡 A word from Marie and Cécile:

"These testimonials reflect different journeys, but with one thing in common: with the right support and the right natural solutions, menopause can be experienced serenely. Each woman is unique, and that is why we offer personalized follow-up."

Glossary: ​​Understanding Medical Terms 📚

To better understand menopause and communicate with healthcare professionals, here is a glossary of the main medical terms:

Terms Related to the Phases of Menopause:

• Amenorrhea : Absence of periods for 12 consecutive months
• Perimenopause : Transition phase before menopause (2-8 years)
• Post-menopause : Period following menopause

 

Hormones and the Reproductive System:

• Estrogens : Female hormones produced by the ovaries
• Progesterone : Hormone that regulates the menstrual cycle
• FSH (Follicle-Stimulating Hormone): Hormone that stimulates the ovaries
• LH (Luteinizing Hormone): Hormone that triggers ovulation
• Ovarian Follicles : Structures containing the eggs

 

Symptoms and Medical Conditions:

• Vaginal Atrophy : Thinning and dryness of the vaginal walls
• Osteopenia : Decreased bone density
• Osteoporosis : Significant weakening of the bones
• Dyspareunia : Pain during intercourse
• Vasomotor disorders : Hot flashes and night sweats

 

Examinations and Treatments:

• Bone Densitometry : Measurement of bone density
• HRT (Hormone Replacement Therapy): Medical hormonal treatment
• Phytotherapy : Treatment with plants
• Aromatherapy : Therapeutic use of essential oils
• Isoflavones : Plant compounds with estrogen-like properties

 

Biological Terms:

• Antioxidants : Molecules that protect cells
• Phytoestrogens : Plant substances that mimic the action of estrogens.
• Adaptogens : Plants that help the body adapt to stress
• Lignans : Plant compounds with estrogenic properties

FAQ - Frequently Asked Questions about Natural Menopause

Q: At what age does menopause usually begin?

A: Menopause occurs on average between the ages of 45 and 55, but perimenopause can begin a few years earlier.

Q: How long do symptoms last?

A: Symptoms vary from woman to woman, but can last anywhere from 2 to 10 years, with an average of 4-5 years.

Q: Can I take multiple supplements at the same time?

A: Yes, but it is advisable to start gradually and consult a professional to avoid interactions.

Q: Are natural solutions as effective as HRT?

A: Effectiveness varies from woman to woman. Some find sufficient relief with natural solutions, others may need hormonal treatment.

Q: How do I know if I am perimenopausal?

A: The main signs are irregular periods, hot flashes and mood changes. A hormonal assessment can confirm the diagnosis.

Q: Do natural solutions have side effects?

A: Although generally gentle, some plants may have contraindications. It is important to consult before starting a treatment.

Q: Can osteoporosis be prevented naturally?

A: Yes, through a diet rich in calcium, regular exercise and specific supplements.

Q: Is weight gain inevitable?

A: No, but it is common. A balanced diet and regular exercise can help control it.

If you need assistance, do not hesitate to come to the store or call us on 02 47 20 49 17