Do neurological tracts in women affect how we deal with the menopause?

Introduction

Welcome by Sarah and introduction of Aidan Smith – MA Fitness, Personal Trainer with a vast knowledge of menopause. How to manage symptoms, diet and nutrition and understanding why women suffer different symptoms.

During your studies have you found any evidence to suggest why women suffer different symptoms from each other?

Neurological tracts – test chemicals in the brain affect the way that you think.

These differ in women and can determine how we cope with the menopause and why each woman has different symptoms.

Dopamine can affect how happy we are, movement, memory and focus.
Serotonin regulates mood, sleep, appetite, digestion, memory, sexual desire and function.
GABA (Gamma-aminobutyric acid) controls fear anxiety, calming down. Any change in levels can result in mood swings, fatigue, even depression so looking after our bodies and minds is of paramount importance as very often in menopause we struggle with the changes in our bodies and coping with what we always thought were normal occurrences on our everyday lives.

Aidan used an analogy to help us define our personality. This will indicate how well you can cope with menopausal symptoms. He asked that we chose an item out of the following: – Rope, Megaphone, Bar of Chocolate or a Cup. For this choice, we were also on a desert island with five other occupants.

Rope – Creative person – find menopause difficult/frustrating as become less creative – dopamine-related. Memory and focus.
Megaphone – Prefer to be leaders and listened to. Struggle with the menopause as they like to get things done quickly. Menopause can last for a number of years.
Bar of chocolate – Require instant gratification. Serotonin natures. Struggle with menopause as it doesn’t happen straight away.
Cup – Shares and put others before ourselves. Maternal instinct. Need to be more selfish and look after yourself first. GABA nature. Need to control fear and anxiety.

Most women at the meeting fell into the CUP category, with 2/3 falling into the Megaphone/bar of chocolate category.

Is there anything pro-active women can do without using HRT?

Hydration:

We should be drinking 2 litres of water a day. This can assist with hot flushes, brain fog as nerve cells don’t function correctly without proper hydration. Put a slice of lemon or lime in the water if desired (however, if you do not have a gall bladder don’t add lime)

Menopausal women appear to gain weight around their middle. Besides the change in hormones is there anything else that can cause weight gain.

Neurological levels drop
Metabolism slows down
The part of the brain that covers metabolism also covers menopause.
Self-esteem drops in menopause
Need to understand chemical balances – Hydration, hydration, hydration!! Nutrition and exercise.

How can we protect ourselves from Osteoporosis?

Weight-bearing exercise if very good
Ensure that it is done correctly
Take advantage of a trainer at the gym if available – generally first session free.

Sleep/Anxiety:

Stress causes sleep deprivation/unrest
Reading listening to music, mindfulness app can all help to destress
Catnaps are very good. 30 – 40 minutes is all it takes.
Anxiety and stress affect serotonin levels which can lead to depression – eat more frequently and hydrate
Eat 2 cubes of dark chocolate before bed to help you sleep

Libido/Dryness:

Although a lower libido and vaginal dryness is mainly due to decreased hormone levels in menopause there may be an underlying problem with Lumber Vertebrae 3 and 4. Nerve coating is not communicating with the brain. Worth checking out any lower back pain. Also, KEEP HYDRATED!!

Self Esteem:

As Aidan mentioned we all have self-esteem issues, feeling of self-worth. Talk to your partners, friends or any groups (Positive Menopause I would certainly recommend) for support.

Stress:

Stress is the highest contributory factor of chemical imbalances, decreased levels of serotonin, dopamine etc., and the root causes in order are;

Hydration
Sleep
Nutrition
Everyday challenges
Exercise

Build hydration up. Fluids carry nutrients to your cells, flush out bacteria, removes waste from the body, lubricates joints and prevents urinary infections.
Improves elasticity in the skin.
Alcohol is very dehydrating. Don’t drink to excess. Can often mask pain and the sugar in alcohol can become addictive. Menopause often exacerbates the nerve cell to brain communication.

Nutrition:

Understand your body
Oily fish perfect for stiffness in joints, high in ‘good fats’ (omega 3 fatty acids) e.g. mackerel, sardines, herrings
White meat and white fish also a good source of lean protein e.g. chicken, cod, haddock, Pollock. 3 – 4 portions a week recommended.
Red meat increases testosterone
Don’t eat carbohydrates before bed
Get your nutrition right – hydration harvested. If not hydrated, fats will just sit in the body
Good breakfast choices – Avocado, boiled eggs, natural yoghurt, high-fat yoghurt, blueberries
If you under-eat you will lose muscle NOT fat

Breaking down macronutrients:

Protein – amino acids
Fat – Fatty acids – good fats (saturated)
Carbohydrates – glucose/sugar
Vitamin supplements: Vitamin D, B3, B12
Vegan diet – Aidan didn’t really recommend as it includes a high amount of carbohydrates which convert to glucose/sugar
Keto diet also good
Aidan considers Nutrition Plans to be better than diets
Avoid junk food. Instant gratification – quick fix but high in carbohydrates

Exercise:

Any exercise is better than nothing
Housework, walking, going to the gym, pilates, yoga, team sports
Stiff joints? As long as you exercise correctly you will not cause further damage

Thank you to Aidan for giving his time tonight. The information shared was so helpful and his knowledge second to none. The main theme of the night and what kept recurring was HYDRATION! Drink plenty of water ladies.

With thanks to:

Aidan Smith – MA Fitness

Amie Thomas – LXA Photography

Pauline Madden – Taking Notes