Calm and Relaxed Through Menopause

Menopause is a natural phase in a woman’s life that typically occurs between the ages of 45 and 55. During this time, hormonal changes take place that can affect both the body and the mind. For many women, menopause is associated with uncertainty, unpleasant symptoms, and emotional challenges. In addition, menopause can carry health risks such as cardiovascular disease or osteoporosis, which is why it is important to take early action.

 But you don’t have to suffer through menopause or go through it all alone. There are many ways to get support. Talking to your gynecologist early on can help you find personalized solutions—whether through hormonal or herbal therapies, dietary changes, or other measures.

 
How long does the hormonal transition last?

Menopause occurs in several stages and can last between 5 and 15 years in total:

1.       Perimenopause: The first hormonal changes often begin around age 40.

2.       Perimenopause: This phase, during which symptoms are often most severe, can last several years and ends one year after the last menstrual period.

3.       Menopause: The time of the last menstrual period.

4.       Postmenopause: This phase begins after menopause and can last 5 to 10 years until hormone levels stabilize.

How can you tell if you're going through menopause?

The first signs often appear gradually. These include irregular or changes in menstrual cycles, hot flashes, sleep disturbances, and mood swings. Difficulty concentrating, weight gain, or dry skin and mucous membranes can also be signs. If you notice several of these symptoms, talking to your gynecologist can help clarify the situation.

Common symptoms of menopause

Menopause is accompanied by various physical and psychological changes. Common symptoms include:

- Hot flashes and sweating

- Sleep disorders

- Mood swings and irritability

- Weight gain and changes in metabolism

- Difficulty concentrating and memory lapses

- Dryness of the skin and mucous membranes

- Joint and muscle pain

The severity of these symptoms varies from person to person. However, they can often be alleviated with targeted measures. In addition to medical care, there are also many things you can do on your own to make this time more comfortable.

1. Embrace change

Often, it’s not the change itself that stresses us out, but our resistance to it. Accept that menopause is a natural part of life. The more you embrace it, the easier it will be for you to adjust.

2. Make sure to lead a healthy lifestyle

A balanced diet rich in fresh fruits, vegetables, and healthy fats can help balance hormonal fluctuations. Exercise—whether it’s yoga, walking, or strength training—strengthens the body and promotes well-being. In addition, staying well-hydrated supports metabolism and can alleviate symptoms of dryness.

3. Find ways to relax

During this stage of life, it’s especially important to take care of yourself. Meditation, breathing exercises, and relaxation techniques can help calm your mind and reduce stress. Make sure to take some time out for yourself and recharge your batteries. Massages and spa treatments can also be beneficial.

4. Be open to natural support

Many women benefit from herbal supplements such as black cohosh or chasteberry. Teas containing ingredients like sage can also be helpful. Omega-3 fatty acids, vitamin D, and magnesium can provide additional support. It’s always best to consult a doctor to find the right support for you.

5. Seek feedback

In addition to the valuable support you receive from professionals such as doctors, talk to friends, family, or support groups about your experiences. Talking with others can offer new perspectives and help you feel that you’re not alone.

Conclusion

Menopause is a time of change, but with the right approach, you can navigate it with ease and confidence. Embrace the changes, take care of your health, find ways to relax, and seek support. This way, this transition can become an opportunity for new well-being and personal growth.

 

Sources and further information

For more information on menopause, here are a few resources:

Germany:

For more information on menopause, you can consult the following reliable sources:

  1. German Menopause Society, Inc. – Scientifically based information on symptoms and treatments.

  2. Federal Center for Health Education (BZgA) – General health information on menopause.

  3. International Menopause Society (IMS) – Scientific research and global recommendations.

Austria:

  1. Austrian Health Portal – Official health portal with comprehensive information on symptoms, diagnosis, and treatment of menopause.

  2. Federal Ministry of Social Affairs, Health, Care, and Consumer Protection – Reports and information on women’s health, including menopause.

  3. City of Vienna – Women's Health – Information, tips, and a brochure to help you through menopause.

  4. Austrian Chamber of Pharmacists – Information on the different stages of menopause and possible treatments.

 

 

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Back to Everything About Nutrition, Exercise, and NADH

FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.