Ing. Lenka Jahelková is a naturopath and informational medicine therapist, guiding clients on their journey to full health and joy in life. She gradually and collaboratively uncovers the root causes of problems. Lenka focuses on chronic diseases, especially in the areas of hormonal and immune imbalances, such as infertility, menstrual problems, menopause, insomnia, chronic infections, allergies, digestive problems, and more.
We talked to Lenka about the symptoms and course of menopause. Lenka shared tips on how to prepare for menopause and how to maintain a healthy body and mental well-being during this period.
Did you know that one in five women experiences physical and emotional symptoms during menopause that affect their quality of life?
What is menopause and when does it most commonly occur in women?
Menopause usually affects women between the ages of 45 and 55 and signifies the last menstrual period in their life. It is the phase when menstruation does not occur for 12 months thereafter.
What happens in a woman's body during menopause?
During menopause, a woman's ovaries gradually cease to function, stopping the production of female hormones. Thus, a woman ceases to be fertile and enters a period when she can no longer conceive. First, changes occur in the menstrual cycle, which becomes irregular and eventually stops completely. At this point, hormone levels are so low that they no longer affect the uterine lining, stopping menstruation. Due to the gradual decline in hormones, a woman's body begins to experience various changes and problems, both physical and psychological.
What are the most common symptoms of menopause?
Symptoms manifest on both physical and emotional levels.
Regarding emotional changes, nervousness, irritability, sadness, inexplicable inner tension, and excessive sensitivity may occur. On a physical level, hot flashes, sweating, weight gain, joint pain, insomnia, dryness of mucous membranes, fatigue, and even changes in the cardiovascular system can occur. One of estrogen's many functions is to protect our blood vessels. However, all of this can be influenced. This is the most important message: we can do something about it. Therefore, nothing dramatic has to happen at all if a woman takes care of herself. Some nations, such as Japanese women, do not experience the same difficulties as women in other Western countries, and this is attributed to their diet and self-care approach.
Every aspect mentioned above, both physical and emotional, can be influenced by specific herbs, incorporating functional foods and nutritional supplements, extracts, antioxidants, and especially two habits.
What do women most often experience during menopause?
Certainly, what I would mention first and what women are most bothered by is weight gain. Unfortunately, a woman is prehistorically programmed to accumulate and store reserves. Everything is hormonally influenced, where not only the aforementioned female hormones play a role, but also insulin, ghrelin, leptin, cortisol, i.e., hormones related to glucose distribution, hunger hormones, satiety, and the stress hormone. As female hormone levels drop, there is a slight increase in cortisol and adrenaline levels. At the same time, DHEA, a precursor to the male sex hormone androgen, which also acts as an antagonist to cortisol, decreases. This increases the stress response and contributes to fat gain, especially in the abdominal area. Increased cortisol increases appetite. If there is already a higher level of insulin, weight gain occurs.
Waist fat, also known as visceral fat, is not just an aesthetic issue, but it is dangerous because it "wraps around" our internal organs, preventing them from functioning properly. The fact that a few extra pounds will come is a given, but it is advisable to prepare for it so that it truly remains only those "few pounds." Studies estimate five kilograms.
However, we must also say in the same breath that drastic weight loss during this period is not advisable, and one should not strive at all costs to maintain the weight one had before menopause. It is important to find balance in everything, simply accept this phase of life, and at the same time take care of oneself.
The most important thing, in my opinion, is our overall health, our feeling of vitality, the energy we radiate, and how we feel. :)
What can women do to maintain health and mental well-being?
We should maintain regular exercise; it doesn't have to be a gym or running, but every movement counts. I always say – every step, every stair. Matter that doesn't move dies. You don't have to count kilometers and buy all sorts of technical gadgets that measure everything for you. I prefer natural movement during housework, regular home stretching, and exercise as a daily ritual.
As for diet, it is necessary to reduce the quantity and focus on nutrients, quality, freshness, and home cooking. Meals can be very simple but nutritious. Don't forget proteins, combine healthy fats, and ideally supplement with gluten-free carbohydrates and occasionally add legumes. Of course, variety and plenty of vegetables and fruits are essential, every day according to the season and locality. I highly recommend time-restricted eating, where we set a time "window" for eating and a "window" for fasting. This works very well, especially for those who constantly snack, never eat properly, and whose digestive organs never really get a chance to rest. We must really put a stop to snacking between meals to allow for a proper insulin response and nutrient processing. Therefore, try to eat at regular times and only within certain hours; for example, a 14:10 regimen is good, where we don't eat for 14 hours and only eat within a 10-hour window. You might be surprised how good you feel and how your weight changes.
Specific tips for a specific problem – just a very brief overview, I preferentially include herbal tinctures or teas, but also combine them with medicinal mushrooms, essential oils, Bach flower essences, and I also use informational preparations:
- Hot flashes, sweating – definitely Sage (Salvia officinalis) first and foremost; we can drink it in tea, in a mixture, or even use it in baths.
- Insomnia – a combination of Melatonin capsules with herbal extracts of Valerian, Lemon Balm, Hops, Oats, and Ashwagandha – or Withania somnifera.
- Decreased libido – Tribulus, Shatavari, Cordyceps, Maca, Panax Ginseng.
- Mood swings – again Hops, Motherwort, Oats, Vervain, Lemon Balm, Lavender, but also adaptogens like Rhodiola, Bach flower essences, informational preparations like Depren, Streson, Anxinex, Relaxon.
However, I recommend seeking professional advice and not buying all sorts of dietary supplements or herbs. It is necessary to verify the quality and use only what your body needs.
What would you, from your own experience, tell women who are approaching menopause or are currently going through it?
Not to be discouraged by information that it is a difficult, demanding, complicated period. It's just a phase, and it depends on how we approach it ourselves. It is a period when we harvest the fruits. Yes, just as at the end of summer we enter autumn and harvest, so it is in life. Fruits in the sense of our children leaving our nest and going their own way, fruits in the sense of our work, what we created and accomplished, what we learned, understood, and what we have acquired.
For me, nothing ended; on the contrary, a wonderful stage of life began where I finally have time for myself and can devote myself to what I want. I am very grateful for this, because I know it is a big shift, after all, my mother did not experience it so easily at all.
We can shine at any age; it's only about us, how we perceive ourselves, how we value ourselves, how connected we are to ourselves. Beauty for me is not only external, but most importantly internal. I have wonderful women in my life, beautiful in their wholeness; they inspire me, and we are connected to each other. We share our energies, we constantly meet, create, and it is simply beautiful and joyful :)
It is also important that daughters perceive us strongly and we pass on healthy patterns to them. A woman should primarily have her own world and not cling only to her children, to her husband. We let children go their own way, giving them maximum freedom with the feeling that we are always there for them and that they are always our children who can come to us for advice and help at any time. Even if it hurts for a while when they "leave" us, that's just the way it is.
From my own experience, I can say that I managed the transition beautifully and easily. I had unpleasant feelings for about 4 months, during which I helped myself with progesterone herbs, and I was in communication with our herbalist, who prepares effective mixtures for us. That was enough, and today I feel great.
What I did:
- I changed my diet, reduced the quantity, I hardly eat pastries and sweets, and I monitor my protein intake. Typical Czech cuisine is taboo for me, because those combinations and energy load are simply not suitable for us.
- I incorporate more fiber, vegetables, and fruits; sometimes my body asks for fermented foods. I actually eat everything, but in moderation, I maintain my weight, and I move daily.
- I regularly take quality vitamin D3 with K2, except in summer, and I recommend everyone have their level checked once a year.
- At the same time, I also take a quality vitamin complex, especially when there is a higher incidence of respiratory diseases, or when I feel I have a lot on my plate, I boost myself with it.
- I also have liposomal vitamin C available, which I take when I don't have the opportunity to eat enough fruits and vegetables, or I am more tired.
Femvie products that can help you
We have selected products related to this topic that can support your health:
- 🌿 Menopause botanical complex — natural support for women during menopause
- 💊 Multivitamins and Minerals for 45+ Women — comprehensive nutrition tailored to the needs of women over 45
- 💊 Magnesium — supports sleep, mood, and bone health during menopause
- 💊 Natural Vitamin D — essential for bone health and immunity during menopause
- 😴 Sleep Support Patches — natural aid for sleep disturbances during menopause
Frequently Asked Questions
At what age does menopause begin?
Menopause occurs at an average age of 51, but the transitional period (perimenopause) can start as early as after 40. It is definitively confirmed after 12 months without menstruation.
What are the most common symptoms of menopause?
Hot flashes, night sweats, sleep disturbances, mood swings, vaginal dryness, and fatigue are among the most common symptoms. In total, up to 34 different menopause symptoms have been described.
How to naturally manage menopause?
Natural support includes regular exercise, a diet rich in phytoestrogens, dietary supplements such as magnesium or a botanical complex, and stress management techniques.
Is natural support for menopause effective?
For many women, yes — natural supplements and lifestyle changes can significantly alleviate symptoms. For more severe problems, it is advisable to consult a doctor about hormone therapy.
