by Nishat Chowdhury (Registered Dietitian)

As with any experience or transition in life, how we handle things begins with our mindset. Within many Muslim communities, menopause is often surrounded by stigma or silence, an experience to be endured rather than embraced.

 

Islam teaches us that life moves in seasons and each has its purpose. Allah reminds us in the Quran that He ‘Alternates the night and the day, indeed in that is a lesson for those who have vision’ (24:44). There is wisdom in the changes we experience, and menopause is one of those seasons - it’s a time to slow down, listen to our bodies and recognise Allah’s mercy in the process. This does not dismiss the real challenges women face, such as the physical discomfort and emotional shifts; but to approach this change from a place of acceptance rather than resistance can help to lift the heaviness that surrounds it.

 

Through open conversations in our communities, mindful lifestyle changes and giving ourselves and each other grace as women can we then lift the burden that’s associated with menopause. It can instead be seen as a season of rest, reflection and renewal. It’s a time to realign how we live, work and care for ourselves.

 

The biggest change that comes with menopause is the hormonal shifts - the decline in oestrogen and progesterone.

Many Muslim women hold endless responsibilities and duties from working, to caring for families and serving the community. While these are all noble, during the later years it becomes vital to listen to your body cues for fatigue and emotional exhaustion. It’s about adjusting expectations, which is an act of wisdom.

 

During menopause our bodies are not the same as in our 20s and 30s, and that’s perfectly natural. The biggest change that comes with menopause is the hormonal shifts - the decline in oestrogen and progesterone. These hormones play a role in many bodily functions, including the regulation of body fat distribution, mood regulation, cognition, maintaining bone density and body temperature. That’s why a reduction in these hormones can naturally cause hot flushes, fatigue, mood swings, poor memory, water retention, bloating, poor sleep, increased cortisol and increased fat storage. In addition to the affects that come from hormonal changes, as menopause naturally happens later in life it is accompanied by symptoms that occurs in ageing such as hair loss, loss of muscle mass, reduced metabolism, which can cause weight gain; reduced gut motility, which can increase bloating; and increased insulin resistance, which can cause blood glucose to rise and energy levels to drop. These are just a few of the shift symptoms that occur as each woman’s experience is unique and therefore there isn’t a one-size-fits-all solution for menopause. It involves conscious monitoring of your symptoms and lifestyle.

Dietary changes can have one of the biggest impacts during this stage. If done effectively and consistently it can help to balance weight, mood, energy levels and hormonal health.

While understandable during this difficult transition, many women aim to find a ‘quick-fix’ solution to manage their health. Evening primrose oil is often quoted as a ‘treatment’ for menopause, however looking at the evidence, there are benefits for some symptoms such as skin health and mood as it is an omega-6 fatty acid which is involved in cell function and mood regulation; however, there is limited evidence in most studies for symptoms such as hot flashes or hormonal balance.

 

Unfortunately, there is no ‘quick-fix’ solution to our health. Regardless of supplementation, if other lifestyle factors haven’t been addressed such as diet, exercise and rest, they will have limited impact. Though it’s harder to make overall changes to our lifestyle, here are some tips on how to make impactful dietary changes that don't need to be drastic, but gradual: 

• As a foundation, focus on whole foods - fresh fruits, vegetables, whole grains, legumes and lean proteins for balance to feed your body the nutrients it needs.
• Anti-inflammatory and antioxidant rich foods can improve metabolism, reduce hot flashes and heart health.
• Maintain sufficient hydration - most adults require around 2L of fluid/day for maintenance. Poor hydration can exacerbate symptoms of fatigue, poor cognition, irritability, bloating, weight management and hot flashes.
• Begin to incorporate phytoestrogens - plant compounds that can mimic the effects of oestrogen in the body. This can be found in soy foods (e.g. tofu, soy milk), flaxseeds, legumes (beans, lentils, chickpeas) and wholegrains (e.g. oats and barley).
• Increase intake of healthy fats to support brain function and hormone production such as salmon, sardines, chia seeds, flaxseeds, avocado and olive oil.
• Increase calcium intake to protect bone density - milk, yogurt, cheese and leafy greens.
• Sufficient fibre to regulate blood glucose, improve gut health and manage weight.
• Reduce intake added sugar, (juice, biscuits, chocolates etc)  refined carbohydrates (white bread, white rice etc) to regulate weight and reduce insulin resistance.
• Reduce caffeine if symptoms include hot flashes and sleep disturbances.

As a reminder, Islam encourages balance in all things and this principle applies to our diet and lifestyle. With small adjustments and consistent changes often bring more lasting benefit than strict diets, quick fixes or deprivation. Along with dietary changes ensure taking time each day to pause, rest and reflect. Prioritise rest as an act of worship and a way to look after yourself. The amount of time may vary from one woman to another, but it’s about intentionality and making a niyyah to nurture yourself. Make a note of the symptoms you’re experiencing the most and which impacts your day-to-day -life to begin making changes. 

 

It’s through compassion, sisterhood and mindful living that we can rediscover gratitude, acceptance and peace in this new phase of life.