
The Real (Personal) Effects of Sleep (or Lack Thereof) in Menopause
Let’s be real for a moment…we women endure a lot. We hold a lot on our shoulders and a ton is expected of us every day. And in menopause, things
Imagine a Good Night’s Sleep, Weight Loss, Fewer Hot Flashes, Glowing Skin, Less Anxiety + Pain, and Greater Focus during the day. Sage+Sisters programs can help you starting today.
During perimenopause, sleep can be disrupted, in part due to night sweats. Some women have insomnia, and others find that sleep just isn’t as refreshing as it once was.
Insufficient sleep increases our stress hormones (cortisol and adrenaline), messes with our blood sugar, and makes weight gain more likely.
When we work on screens at night, we are telling our bodies that it is time to reduce melatonin production and awaken our senses for the day. Wearing lenses that block blue light can decrease insomnia and improve sleep. Getting outside in the morning also helps stabilize that rhythm.
Become the expert of your own menopause. Click here if you would like more information and guidance on improving your sleep.
Changes in memory and focus often frighten women in midlife. If you are experiencing brain fog right now, it is unlikely related to future cognitive decline.
The herb Bacopa (Brahmi) is amazing at sharpening our minds, while simultaneously soothing our anxiety! It can improve focus and memory and has a long history of use in Ayurvedic medicine.
Exercise improves mood and cognitive health, and provides long-term prevention from dementia.
Become the expert of your own menopause. Click if you would like more information and guidance on brain health and midlife.
Vasomotor symptoms, or hot flashes and night sweats, are super common. 85% of us get them and 48% of us get night sweats. On average, vasomotor symptoms persist for 7 1/2 years and sometimes more than 10.
Recent research shows that women who get hot flashes are at greater risk for cardiovascular illness, greater bone loss and cognitive decline.
The same fluctuating hormones that cause hot flashes (or hot flushes), also cause cardiometabolic imbalances, including higher LDL cholesterol and insulin resistance. Hot flashes and night sweats should be considered wake-up calls for self-care.
One of our favorite remedies to reduce hot flashes is flaxseed. Freshly-ground flaxseed can lower hot flashes by 50%, as well as lower inflammation, and keep the vagina lubricated. Foods that trigger hot flashes include alcohol, caffeine and sugar.
Become the expert of your own menopause. Click if you would like more information and guidance on reducing hot flashes and night sweats
Changes in our menstrual cycles are often the first sign of perimenopause. When our menstrual cycle is consistently 7+ days different in length than before, we are likely at the beginning of the transition into menopause.
Usually our cycles become more irregular two years before the last period. Black women tend to experience a longer total transition into menopause (El Khoudary et al, 2019.) The shorter a woman’s cycle before perimenopause, the shorter her transition to menopause.
During perimenopause, progesterone is dropping and getting out of whack with estrogen, causing more frequent PMS.
In the perimenopausal years, Vitex (chasteberry) can help balance our cycle by increasing the production of progesterone. It has been shown to lessen the challenges of PMS by 50% in 3 months (Weed, 2002).
Become the expert of your own menopause. Click here if you would like more information and guidance on menstrual changes and midlife.
Starting in perimenopause, many women notice an average weight gain of about five pounds, often in the form of belly fat. If you have gained a few pounds, your body could be working on balancing your hormones.
Excess weight, on the other hand, can accelerate aging and increase cancer risk.
Consider increasing your omega-3s (from fish, fish oil, chia seeds and flax seeds) and starting a strength-training program to add muscle and improve your metabolism.
In perimenopause and menopause, sugar more easily becomes stored as fat. Refined carbs, processed foods, alcohol, and sugar should be reduced, as they raise our blood sugar, contributing to insulin resistance and weight gain.
Become the expert of your own menopause. Click if you would like more information and guidance on weight and midlife.
One of the least fun aspects of all this is vaginal dryness and painful sex. 75-80% of postmenopausal women experience some thinning and dryness of the vagina, which is referred to as vaginal atrophy in medicine.
50% of women report that these vaginal changes affect their sex lives.
Being sexually active, with a partner or alone, continues to bring blood to vaginal tissues. They will stay healthier and more toned – the use-it-or-lose-it concept!
Application of coconut oil (MCT oil) and/or pure aloe vera can keep the vagina moist, healthy and lubed, can prevent itching and can help thinning or changing tissue repair itself!
Become the expert of your own menopause. Click if you would like more information and guidance on the vagina and midlife.
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We joined forces in 2018 after seeing a need to address menopause in a positive, honest, inclusive and holistic way. After observing this lack of information and the adverse perception of menopause, we created Sage+Sisters. Our goal is to support and educate all those going through menopause, easing their transition through nutrition. Our platform allows people to connect, focus on their health, and open themselves to affirming, creative prevention strategies for longevity, all from a feminist perspective.
Let’s be real for a moment…we women endure a lot. We hold a lot on our shoulders and a ton is expected of us every day. And in menopause, things
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Sage+Sisters’ 12-week signature course represents a revolutionary, life-changing paradigm shift in menopausal health. We offer an evidence-based, feminist and natural approach to perimenopause and menopause through all our educational courses. We guide participants in creating a foundation of health and wellness in their 40’s and 50’s to help them thrive now and to keep vibrant long-term.
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