A natural transition along a woman’s journey that was once “hush-hush” is quickly becoming one of the most popular topics on social media. You guessed it, we’re referring to menopause. The menopause market is projected to impact 1.2 billion women and reach a value of $600 billion by 2030.
Menopause is one day marked by the one-year anniversary of a woman’s last period. “Perimenopause” refers to the time around this marked event and spans from 10 years to 12 months. The “pre-menopausal” window refers to the time leading up to menopause, while “post-menopause” refers to the timeframe after menopause has occurred. Many of the “menopausal symptoms” that women may experience can arise during perimenopause and continue into the post-menopausal years.
A wide array of symptoms can show up during this shift. These include:
- Vasomotor symptoms- hot flashes/night sweats
- Sleep disruptions
- Fatigue
- Period changes
- Mood swings/anxiety/depression
- Low libido
- Memory and/or concentration issues
- Body aches
- Headaches/migraines
- Hair thinning/loss
- Vaginal dryness/pain/itching/burning
- More frequent or chronic UTIs
- Skin changes
- Heart palpitations
Lifestyle choices and factors play a substantial role in how a woman’s menopausal shift unfolds. The most prominent factors include metabolism and nutrition, physical activity, sleep and stress management. From a metabolism and nutrition perspective, it is vital to structure regular meals composed of nutrient dense foods. This includes a strong focus on protein, fibre, and healthy fats, including omega-3s. “Balanced” meals centred around those three things are one of the best ways to ensure that we are being supportive of blood sugar balance and regulation. This supports steady and sustainable energy while preventing any sharp blood sugar spikes or crashes that frequently occur with refined or even just “lone” sugar consumption, alcohol, or excessive caffeine.
Research has shown that higher protein intake helps preserve lean body mass and promotes fat loss, especially when combined with resistance training. A focus on fibre can support weight management, improve digestion and overall gut health, slow the absorption of sugar and help to reduce the risk of chronic diseases like heart disease, stroke, and certain cancers. Aiming for 25 grams of fibre each day is a good goal.
Sleep disruption or disturbance commonly occurs especially in the presence of symptoms such as hot flashes or night sweats. The reduction in progesterone has a negative impact on sleep maintenance. Herbs including ashwagandha and rhodiola may help to reduce cortisol and support GABA for sleep maintenance. Vasomotor symptoms including hot flashes and night sweats are often the result of changes in estrogen and serotonin. Herbal supports including black cohosh, sage, and rhodiola are frequently recommended to ease these symptoms.
Concerns around the development of osteoporosis and weakening or “brittle” bones heighten during the postmenopausal years so incorporating calcium rich foods and plant-based estrogen such as non-GMO soy can be advantageous. Regular physical activity and/or a movement practice, especially strength/resistance training and weight bearing exercises help to maintain or build muscle and keep bones strong.
Role of Collagen
Collagen supplements may help to address connective tissue integrity related to skin changes, joint health and bone density loss. Lower estrogen levels often cause skin to become thinner, drier and more prone to wrinkles. Collagen peptides play a key role in skin hydration and may help to increase skin elasticity, reducing the appearance of fine lines and wrinkles.
A reduced production of collagen observed in the perimenopause window can lead to joint pain and stiffness since collagen is a major component of cartilage. Researchers have found that one year of daily collagen peptides supplementation measurably increased bone mineral density in the lumbar spine and the upper femur.
Supplements to support perimenopausal shifts:
- Creatine (see our April blog post for more details) https://feelgoodnatural.com/shop/fitness/fitness-supplements/naka-platinum-pro-creatine-unflavoured-400g/
- Collagen https://feelgoodnatural.com/shop/collagen/preferred-nutrition-collagen-powder-bovine/
- Menopause Support (contains Rhodiola, Sage Leaf, Black Cohosh and other synergistic herbs) https://feelgoodnatural.com/shop/women/hormone-balance/st-francis-menopause-support-90vcaps/
- MenoSense https://feelgoodnatural.com/shop/women/menosense-180capsules-meno-sense/
KOOPE Skincare
Have you ever felt overwhelmed by the thought or the practice of what seems like a 17 step skincare routine? We get it. Thankfully, Koope skincare founded by Nadia Badowski is designed with a minimalist (“skinimalist”) approach to deliver the supportive nutrients your skin needs. The minimum foundation of skincare routines includes a well formulated cleanser and ends with a nourishing moisturizer sourced from responsible and intentional ingredients. The heavyweight moisturizer contains ingredients like peptides, sodium hyaluronate, and antioxidants to stimulate collagen, retain moisture, and strengthen the skin’s barrier. Unsure of which cleanser and moisturizer is best suited for you? Check out their “duos” based on your unique skin type and needs. It’s all in the details- For every product sold, Koope donates up to $1 toward the fight against sex trafficking.
- Koope Gel Facial Cleanser https://feelgoodnatural.com/shop/body-care/facial-care/koope-gel-facial-cleanser-150ml/
- Koope Milk Facial Cleanser https://feelgoodnatural.com/shop/body-care/facial-care/koope-milk-cleanser-150ml/
- Koope Heavyweight Moisturizer https://feelgoodnatural.com/shop/body-care/facial-care/koope-heavyweight-facial-moisturizer-50ml/
- Koope Middleweight Moisturizer https://feelgoodnatural.com/shop/body-care/facial-care/koope-middleweight-facial-moisturizer-50ml/
- Koope Lightweight Moisturizer https://feelgoodnatural.com/shop/body-care/facial-care/koope-lightweight-facial-moisturizer-50ml/
Disclaimer
The content in this post is for information purposes only and is not intended for self-diagnosis or self-treatment of conditions that your health care practitioner should assess. The products discussed may not be suitable for you. Always read and follow the label.
For additional transitions in women’s health recommendations, you are always welcome to visit us in-store at 317 Brock Street S Whitby, ON L1N 4K3.
At FeelGood Natural Health, we deeply appreciate the ongoing support of our customers (returning and new) over the past 27 years. Like all small businesses, it is our customers that have allowed us to operate as long as we have and to continue doing our best to meet your natural health needs.
References:
Bitz, N. 2019. “An ND Explains The Science of Collagen.” <https://www.alive.com/beauty/an-nd-explains-the-science-of-collagen/>
Prescouter. 2025. “Menopause: The $600 Billion Opportunity in Femtech” Retrieved from <https://www.prescouter.com/inquiry/untapped-menopause-market-opportunity/#:~:text=The%20menopause%20market%20is%20projected,a%20vast%20opportunity%20for%20growth.>
Shaffer, D. 2022. “Demystifying Menopause and Perimenopause.” <https://www.alive.com/health/demystifying-menopause-and-perimenopause/>