Articles
Movement. Beyond muscle health
“Exercise is the most potent longevity drug in our arsenal, in terms of lifespan and healthspan. The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline, better than any other intervention” Dr Peter Attia: Author of Outlive: The Science and Art of Longevity. Movement is so much more than just building muscle or looking fit. Movement doesn’t have to be 2 hour long gym sessions, or 4km swims to be beneficial, studies show that even 10 minutes out in the sun for a walk can show improvements and benefits for many reasons. Every step we take, every stretch or every lift isn’t just about strength- it’s about function, energy and longevity. Movement supports heart health, keeps our joints flexible, strengthens bones and even sharpens our minds. Metabolically, exercise promotes mitochondrial health, sugar regulation and insulin sensitivity and improves our metabolism. Mobility: Exercise reduces risks of falls and injuries by improving mobility by strengthening muscles, increasing joint flexibility and enhancing balance and coordination (link). As we age, we are at an increased risk of sarcopenia (muscle wasting), for example, “Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60” Current Opinion in Clinical Nutrition & Metabolic Care . With low muscle content, we are at increase risk for falls. Severe falls reduce the quality of life and this exacerbates the decline of cognitive function, which reduces independence. Regular exercise strengthens bones by increasing density, improving bone mass in the spine, neck, and hip and reducing osteoporosis risk (link to study). Heart health: The National Heart, Lung and Blood Institute highlight how beneficial exercise is for heart health. Regular moderate to vigorous exercise strengthens the heart muscles and improves circulation, lowering blood pressure and reducing the risk of heart disease (link). Mitochondrial function: Chances are if you have done any biology in school you will remember “ mitochondria are the powerhouse of the cell”. Mitochondria regulate energy metabolism, affecting our body cells function and survival. An interesting study showed that regular activity increases mitochondrial quantity, efficiency and ability to produce energy. It’s important to note that while exercise benefits mitochondrial health, balance is crucial. Excessive high-intensity exercise without adequate rest may adversely affect mitochondrial function. Cognitive function: Exercise improves focus, memory, short-term information processing and self-control (link). A review on the effects of acute exercise on mood found that there was a 24-hour increase in positive mood, and a decrease in negative mood states. Stress reduction for 3 hours post-exercise was seen, as well as an increase in neurotransmitters such as dopamine, glutamate, GABA, serotonin and norepinephrine from exercise to 30-120 minutes post-exercise. These are involved in mood, sleep and reward centres in our brain. Regular resistance training also improves cerebral (brain) blood flow, releases brain proteins and improves memory and focus (link). Glucose regulation: Incredibly interesting, exercise can boost glucose uptake by up to 50 times by enhancing three key steps, delivery of glucose to the muscles, transport across the muscle membrane and its use within the muscle cells. A 2021 review of 51 studies found that exercising within six hours of eating significantly lowered blood sugar and insulin levels in healthy individuals. After you eat, glucose from your food enters your bloodstream, causing blood sugar levels to rise. However, if you exercise soon after, your muscles absorb the glucose for energy, helping to lower your blood sugar levels more quickly. Beyond metabolism and cognitive health, exercise has effects on overall well-being- including longevity, sleep and even cancer recovery. Mortality: Meeting exercise guidelines reduces overall mortality risk by 19-25%, and a reduced risk of 35-42% occurs with 150-300 minutes of vigorous or 300–600 minutes of moderate activity per week (link). Sleep: Improving the amount of time taken to fall asleep, duration of sleep and quality of sleep (link). Physical activity lowers levels of stress hormones like cortisol while increasing feel-good chemicals like serotonin and dopamine. This helps relax the nervous system, making it easier to fall asleep and stay asleep. Cancer: Better physical and mental well-being, reduced fatigue, improved quality of life and even a lower risk of recurrence and higher survival rates for cancer patients (link).
Read more
Free-range, pasture-raised, organic: what to look for
When it comes to choosing poultry and meats, you’ve probably heard terms like “free range”, “pasture-raised,” and “organic” but what do they really mean? Food labels can be tricky, as many companies use misleading terms to make their products seem more sustainable (a practice known as “greenwashing”). At Sally-Ann Creed, we believe that knowledge is power, and that includes knowing about labels and claims. So let’s learn more about what the terms, free-range, pasture raised and organic really mean, so that we can make better and more informed choices. Free-Range: Currently, in South Africa, there are no specific legislation regulating free-range chicken farming. The South African regulations for poultry meat are set out in R946/1992 by the Department Of Agriculture, Forestry And Fisheries and state: Now what many consumers are asking is, “what if the “access” is only 30cm high and wide?”, “How often do the birds actually get to go outside?” These concerns highlight the need for more transparency and stricter enforcement of standards to ensure that “free range” truly means animals are living in conditions that allow them to behave naturally. Apart from the above, voluntary guidelines set by the South African Poultry Association (SAPA) and the Five Freedoms appeared to be the main used criteria. The South African Meat Industry Company (SAMIC) is assigned to do the audits at various points in the supply chain, including farms, abattoirs, feedlots, deboning facilities and retail outlets. The South African Poultry Association has developed its own minimum standards to guide broiler and layer production. According to their Codes of Practice, all birds, whether raised in housing, cages, free range or organically, should have access to the five basic freedoms identified by the World Animal Organisation. These are: Freedom from hunger, malnutrition and thirst via the availability of freshwater and the appropriate feed. Freedom from fear and distress by providing conditions and care which avoid undue suffering. Freedom from abnormal discomfort via the provision of adequate shelter. Freedom from pain, injury and disease via the provision of appropriate prevention or alternatively, rapid diagnosis and treatment of normal pathological conditions. Freedom to express normal patterns of animal behaviour, by supplying sufficient space in suitable facilities and in the company of the animal’s own kind Interestingly, certain stores and providers have their own “free range guidelines” that their suppliers and farmers have to adhere to. Topic SA did a very interesting article on Free Range Label Claim in Pick n Pay Eggs (read more here). Pasture-Raised Poultry: The terms pasture-raised and free-range are often used interchangeably, but they are not the same. True pasture-raised poultry is raised outdoors year-round, moving regularly (often daily) to fresh pasture. Pasture-raised poultry goes beyond the basic “free-range” definition by emphasising the natural, year-round outdoor lifestyle of the birds. Unlike free-range systems, which may allow birds limited outdoor time, pasture-raised chickens are moved regularly to fresh pasture, giving them more space to roam and forage for insects, seeds and plants. There is also no law governing labelling pasture raised poultry. Though similar to free-range, pasture-raised poultry is a more intensive system. This is more time-consuming and requires a lot more observation and manual control by the farmer. According to pasture-based farmer Darby Simpson: “When you buy pasture-raised poultry, you’re paying for the farmer’s time and care in ensuring their birds live in the best possible conditions.” Organic Poultry: Farmers rely on independent organisations to certify their products as organic. To be considered organic, poultry must meet strict standards, often certified by independent organisations. Each certification body has its own set of requirements, but in general, food can only be considered organic if it is grown or raised as naturally as possible, without antibiotics, synthetic fertilisers or chemical pesticides. The South African Organic Sector Organisation (SAOSO) sets out the standards for smallholders to follow in organic poultry farming. These standards cover various aspects of poultry production, including access to outdoor space, natural feed without genetically modified ingredients, humane treatment and sustainable farming practices. Organic poultry must have space to roam freely, ensuring they are not confined to cages or overcrowded conditions. Their diet should consist of organic feed, free from synthetic additives, growth hormones or animal by-products. So, what’s best for you? The decision between free-range, pasture-raised, and organic poultry depends on your values. Each of these labels has its benefits, but knowing the standards behind them helps ensure that your choice is both healthy and ethical. While some labels are regulated, many are not, making it difficult to determine which claims are trustworthy. The most reliable labels are backed by third-party certification, ensuring the claims are independently verified. This often requires us to be curious consumers.
Read more
Bone health during menopause
The image above depicts how oestrogen affects bone mass. Oestrogen helps regulate osteoclasts, the cells responsible for breaking down bone. When oestrogen levels drop during menopause, osteoclast activity increases, leading to faster bone loss and a higher risk of osteoporosis. Some facts: Women typically reach their peak bone mass around the age of 30. After that, bone mass remains relatively stable until about one to three years before menopause, when bone loss begins. This loss occurs at a rate of about 2% per year and continues for five to 10 years. As a result, women experience an average reduction of 10-15% in bone mineral density (BMD) during the menopause transition. Why are women at an increased risk of bone mass loss during menopause transition? During hormonal shifts, as oestrogen (the main hormone in maintaining bone density) rapidly declines, bone breaks down at a faster rate than the body can grow new bone tissue. Tips for bone health: The favourite nutrients for bone health are: Vitamin K: Important for bone density, as it activates osteocalcin (protein helping bind calcium to bones) and reduces bone breakdown as it regulates osteoclasts (cells that break down bone)- slowing bone loss. More so, vitamin K supports calcium balance along with vitamin D to direct calcium to bones instead of arteries, reducing the risk of calcification. Vitamin D: Helps our body absorb calcium from our food. Without enough vitamin D, even if you consume plenty of calcium, your body won’t absorb it properly. Calcium: The ‘building block’ that’s stored in our bones. Incredibly important for maintaining bone mass. Magnesium: Supports calcium absorption (like vitamin D), stimulates bone formation by activating osteoblasts, and regulates osteoclasts to maintain bone density. Hydrolysed Bovine Collagen: Supports bone health by providing essential amino acids, stimulating osteoblast activity, enhancing calcium absorption and reducing bone loss. Exercise cannot be stressed enough. Weight-bearing and muscle-strengthening exercises like walking, jogging, lifting weights and gym help build bones and keep them strong. Lifestyle choices such as smoking and alcohol consumption, have been linked to increased bone loss. Again, another reason why it is so important to have a trusted and caring health care professional. You can speak to them regarding bone density assessments such as DEXA scans, treatments like bisphosphonates or hormone replacement therapy (HRT) or newer treatments which might look like an injection given every six months.
Read more
Cortisol and Menopause
Known as the ‘stress hormone’, and involved in our bodies’ “fight, flight or freeze” response. Cortisol helps protect our bodies against “danger” during stress. In the caveman days this helped us get away from danger such as predators, it did this by increasing blood sugar levels, redirecting energy to muscles and suppressing non-essential functions (like digestion and immune response) to help with quick survival reactions. Nowadays, work, traffic and our busy schedules can be so stressful that our body feels as though we are chronically running away from “lions”. This chronic stress keeps cortisol levels high, leading to: Increased belly fat (as the body stores fat for “future emergencies”) Muscle loss (as the body breaks down protein for energy) Blood sugar imbalances (increasing cravings and insulin resistance) Poor sleep (cortisol should drop at night, but stress keeps it high) What about during menopause? During menopause, cortisol can have an even greater impact because of hormonal changes. When oestrogen and progesterone decline, the body becomes more sensitive to stress, causing higher cortisol levels. How can you lower your cortisol levels? 1. Practice mindful behaviours. Breathing exercises, meditation (this could look like praying for some or guided meditation for others), yoga or walks in nature. 2. Avoid overloading your schedule. Your body is more stress-sensitive now and taking the time to use techniques like the Eisenhower’s Urgent-Important Matrix, may help. See diagram below. 3. Prioritise sleep. Consider supplements such as magnesium glycinate (we have a great one—Chelated Magnesium Premium) and avoiding screen time an hour before bed. 4. Balance blood sugar. Eat protein and healthy fats with every meal to prevent crashes and reduce refined carbs and sugars, which spike cortisol. You can also consider supplements
Read more
Menopause Hormones
It’s pretty clear that menopause affects your oestrogen and progesterone, but what does it do to your other hormones and endocrine glands? Let’s take a look! Leutinizing Hormone (LH) What does it do? It’s critical for your reproductive system. It’s what tells your ovaries to release an egg and make other important hormones like oestrogen and progesterone. What happens in menopause? The ovaries start making less oestrogen and progesterone, and LH levels go up. This hormonal shift is what causes menopausal symptoms like hot flushes, night sweats, mood swings, and sleep problems. Since LH levels are usually high during menopause, doctors can use them, along with other hormones, to figure out if you are going through menopause. Follicle-stimulating hormone (FSH) What does it do? It works alongside LH in regulating the female reproductive system. FSH is crucial for the growth and maturation of ovarian follicles. Like LH, the levels of FSH change during different phases of a woman’s life. What happens in menopause? The ovaries gradually lose their ability to produce eggs and hormones. In response to this, the body produces more FSH. These elevated FSH levels are associated with the onset of menopausal symptoms such as hot flushes, night sweats, mood changes, and sleep disturbances. Insulin What does it do? Insulin helps regulate your blood sugar levels by enabling glucose uptake into cells for energy. What happens in menopause? Hormonal changes can affect insulin sensitivity, and this can lead to increased insulin resistance. When your body becomes less responsive to insulin, your blood sugar levels rise. As a result, you may experience weight gain, particularly around the abdomen. Cortisol What does it do? Known as the ‘stress hormone’, cortisol helps regulate various functions, including metabolism and immune response. It also helps you manage stress. What happens in menopause? Fluctuating oestrogen levels can affect cortisol production and regulation. When your cortisol levels are higher, you may experience increased stress, anxiety, and insomnia. Elevated cortisol also contributes to abdominal weight gain and may impact bone density and immune function. Leptin What does it do? This hormone is mainly produced by your fat cells and helps to regulate your energy balance. When your leptin levels are high, your brain gets the message that you have enough fat stored, and this reduces hunger and helps you to maintain a healthy weight. Leptin is usually highest in the evening and early morning hours, so your body can repair itself without getting hungry. What happens in menopause? Declining oestrogen levels can lead to increased leptin resistance, where the body doesn’t respond to leptin signals effectively. This can result in increased hunger and weight gain. Thyroid gland What does it do? This powerhouse produces hormones that are pivotal in regulating your metabolic rate, growth, and development. It exerts control over critical functions like heart regulation, muscle control, digestion, brain maturation, and the maintenance of strong bones. The thyroid gland relies on a sufficient supply of iodine from your diet to function at its best. What happens in menopause? Hormonal fluctuations, particularly in oestrogen, can affect thyroid function. Some women may experience hypothyroidism, where the thyroid becomes underactive, leading to symptoms like fatigue, weight gain, and depression. Others might have hyperthyroidism, where the thyroid is overactive, causing anxiety, weight loss, and rapid heartbeat. Adrenal glands What do they do? Your adrenal glands play a vital role in your body’s response to stress and help regulate several essential bodily functions. They produce hormones like adrenaline, cortisol, and aldosterone, and help you cope with stress, maintain energy levels, and keep your bodily functions in check. What happens in menopause? As oestrogen and progesterone levels decline, your adrenal glands try to step in by producing these hormones in small amounts. This added pressure can lead to adrenal strain and worsen menopause symptoms like fatigue, mood swings, and stress. Hormone Function Changes Oestrogen regulates menstrual cycle and ovulation influences mood increases bone density influences cognitive health Declines Progesterone influences libido affects sleep and anxiety levels affects weight balance and fluid balance affects scalp hair growth Declines Testosterone influences libido affects muscle mass and bone density assists with mood regularity influences energy levels Declines FSH Stimulates your ovary’s follicles to produce oestrogen. As the follicles decline, so does your oestrogen, telling your brain to produce more FSH. This is why doctors often test FSH levels as a marker of menopause. Increases LH Responsible for ovulation. As oestrogen & progesterone levels decrease, LH will increase and will be another key blood marker to test your progression through menopause. Increases
Read more
What you need to know about progesterone
Progesterone is often disregarded when we consider hormones, we mainly look at oestrogen and testosterone and forget about the incredible role that progesterone plays in a number of functions in the body and symptoms that irregular levels can create. Progesterone is considered the “feel good hormone” with its role in the production of GABA (a neurotransmitter) that helps promote better sleep and improves mood by creating a sense of relaxation and well-being. This detailed blog post is dedicated to educating us on all things progesterone, from where it is made, how low or high progesterone levels can affect us, and its role in our body- progesterone 101. “Progesterone is like the baby sitter for oestrogen. So when stress causes progesterone to plummet, oestrogen goes wild. (and not in a good way).” – Dr Mindy Pelz. Where is progesterone made? Progesterone is mainly made in the ovaries by a temporary structure called the corpus luteum, which forms after ovulation (when an egg is released). This structure lasts about 14 days and produces progesterone under the influence of a hormone called luteinizing hormone (LH). Besides the ovaries, the adrenal glands, placenta (during pregnancy) and even the brain can also make small amounts of progesterone. Unlike oestrogen, which needs multiple steps and different cell types to be made, progesterone is created in just two simple steps. First, cholesterol is turned into a substance called pregnenolone, and then it’s converted into progesterone. How does progesterone affect our bodies? ✨ Sex hormone: Progesterone plays a key role in maintaining a regular menstrual cycle by working alongside oestrogen. It helps thicken the uterine lining in case of pregnancy and tells your body to shed that lining during your period if pregnancy doesn’t happen. It also helps with preparing breasts for pregancy (why women get tender breasts leading up to periods). ✨ Mood and brain health: Progesterone helps boost the production of GABA, a neurotransmitter that promotes relaxation, sleep, and a positive mood. When progesterone levels drop, GABA production decreases as well, which can lead to feelings of anxiety, sadness or depression. In perimenopause, lower progesterone levels often result in more frequent and intense mood swings. During pregnancy, higher levels of progesterone contribute to the sense of well-being that many women experience. However, after childbirth, the rapid drop in progesterone can lead to mood changes like the “baby blues” or postpartum depression. ✨ Muscles: Progesterone levels can affect muscle strength and performance. For example, during the menstrual cycle, progesterone levels fluctuate, some studies suggest that progesterone might have a relaxing effect on muscles, which can lead to a feeling of decreased muscle tension. This may contribute to a sensation of increased joint mobility during certain phases of the cycle. Progesterone also potentially influences muscle protein synthesis and impacts muscle strength/fatigue, especially in postmenopausal women. ✨ Weight: There are a number of ways that progesterone affects weight. Water retention, fat storage, metabolism and appetite and cravings. Progesterone can affect weight through its interaction with oestrogen. When hormone levels are ideal, progesterone and oestrogen have a lovely natural balance in our body, regulating the other’s effects. So while oestrogen promotes fat storage, progesterone allows our bodies to metabolise that fat. Progesterone also acts like a diuretic and helps with water loss and swelling. You can think of symptoms of water retention in menopause and post menopause when progesterone levels are low. ✨ Bone health: While many say that progesterone isn’t as vital or powerful in preserving bone mass as oestrogen, its role in balancing bone metabolism is crucial. Progesterone supports bone health by promoting bone formation (osteoblast activity) and working alongside oestrogen to maintain bone density. Bonus benefits of progesterone? ✨ Immune system: Oestrogen and progesterone work in opposition to regulate immune function. Oestrogen enhances the immune system by promoting inflammation, while progesterone reduces inflammation by activating anti-inflammatory T-cells. Basically, progesterone helps “calm down” the immune response, maintaining a balanced immune system. ✨ Sugar control: Both oestrogen and progesterone play a role in regulating blood sugar by interacting with cells in the pancreas. So when these hormone levels fluctuate or drop significantly, like during perimenopause and menopause, the body’s ability to manage blood glucose becomes less efficient. This explains why blood sugar regulation can become more challenging during these times. How progesterone levels fluctuate: “Progesterone is not a minimalist hormone. It leans toward excess, toward velvet, toward a thickening of the blood. Under its spell, the womb’s endometrial mat goes from a thin brown covering to a thick crimson pile, a wild, expensive carpet, bedding fit for a king. No amount of money could buy a mattress with the thickness, the precision, the pure comfort that progesterone produces; here is where you started your first perfect sleep.” – Lauren Slater In the menstrual cycle, At the start of the menstrual cycle (during your period), progesterone levels are low and stay that way through the follicular phase (when the egg is being matured). After ovulation, progesterone becomes the dominant hormone, produced by the corpus luteum (the structure left behind after the egg is released). Its levels peak in the middle of the luteal phase but drop if conception doesn’t occur, leading to the start of the next period. Interesting fact: Progesterone can influence period symptoms by affecting mood, bloating and cramping. High progesterone in the luteal phase (before your period) can cause water retention, leading to bloating. It also slows digestion, which may contribute to constipation. Since progesterone interacts with brain chemicals like serotonin, low levels before menstruation can lead to mood swings or irritability. What about during menopause? During perimenopause, progesterone levels fluctuate and gradually decline due to irregular ovulation- this can lead to symptoms like mood swings, anxiety, sleep disturbances and heavier or irregular periods. In menopause, ovulation stops completely and progesterone production drops significantly, contributing to issues like poor sleep, low mood and bone loss. Since progesterone helps balance oestrogen- its decline may also lead to what some call “oestrogen dominance” in perimenopause before both hormones decrease in menopause. Some women use progesterone therapy to help manage symptoms like our Renewal Cream.
Read more
What you need to know about Oestrogen
Oestrogen is often referred to as the matriarch of the female sex hormones, and although one of the most talked about hormones in menopause, there is still so much incredible knowledge about its role in the body that doesn’t get discussed enough. While oestrogen is of course, well known for its influence on the menstrual cycle and menopause, it also plays a crucial role in bone health, heart function, skin elasticity, brain function and even mood regulation. This blog post is about all things oestrogen- where it is produced, how low or high levels affect our bodies and what can affect oestrogen levels in our bodies. 💡Note: Yes, men also have oestrogen, though in much smaller amounts than women. Oestrogen plays an important role in male health by supporting bone strength, brain function and even sperm production. Where is oestrogen made? Oestrogen is mainly produced in our ovaries with the highest oestrogen levels during the egg-releasing period (ovulation) and after menstruation. But our body is a very clever organism, and as oestrogen levels decline (as what happens during menopause), our body shifts to trying to obtain our oestrogen from another source (oestrone) from our fat cells and adrenal glands The science? First, cholesterol turns into something called pregnenolone, which then becomes progesterone. From progesterone, your body creates androgens, hormones that are often thought of as “male hormones,” but women have them too. These include dehydroepiandrosterone (DHEA), androstenedione and testosterone. Now, here’s where it gets interesting, these androgens are actually the building blocks for oestrogen, the primary female hormone. An enzyme called aromatase helps convert androgens into oestrogens. The ovaries are the best at making this conversion, but fat tissue can also produce some oestrogen, which becomes important for women after menopause. There are three main types of oestrogen: Oestradiol – the strongest form, and most common form for women during child bearing age. Oestrone – becomes the dominant oestrogen after menopause. Oestriol – the weakest form, made from both oestradiol and oestrone, and main osterogen during pregnancy. How does oestrogen affect our body? ✨ Sex hormone: Involved in the development of female characteristics (hip widening, growth of breasts, growth of pubic and underarm hair) and regulating the menstrual cycle. In women and men, oestrogen is also involved in sexual desire and erectile function. ✨ Heart health: Affects cholesterol levels because oestrogen helps regulate the metabolism of fats or lipids in the liver. A drop in oestrogen is often associated with rise of LDL cholesterol. ✨ Bone health: Oestrogen plays a crucial role in bone metabolism, supporting osteoblasts (the cells responsible for building new bone). It helps maintain bone strength and density, reducing the risk of osteoporosis. When oestrogen levels drop (such as during menopause) osteoclast activity increases (the cells responsible for breaking down old bone), leading to bone loss. By regulating these bone remodelling cells, oestrogen helps protect against osteoporosis in both oestrogen deficient and postmenopausal women. ✨ Weight: Very interestingly, oestrogen impacts how our body stores and distributes fat storage. Before menopause, oestrogen directs fat storage mainly to the breasts, hips and thighs. However, as oestradiol (oestrogen) levels fluctuate and decline during perimenopause, fat distribution shifts with more being stored around the abdomen. ✨ Mood: The science behind estradiols (oestrogens) role in emotional regulation and stress processing involves its influence on specific brain structures (Amygdala, hippocamus and prefrontal cortex) and neurotransmitters (dopamine and serotonin). High estradiol levels, such as those found in the follicular phase of the menstrual cycle or early pregnancy, tend to enhance the brain’s ability to regulate emotions and handle stress. This means that women with higher estradiol levels tend to process negative emotions in a more balanced way and are less likely to dwell on them. When estradiol levels drop during perimenopause and menopause, emotional regulation becomes less effective, causing the brain’s emotional systems, including the amygdala and hippocampus, to become more reactive to negative emotions, leading to intensified stress and difficulty shifting focus from stressful situations. ✨ Skin and hair: Oestrogen is involved in skin elasticity, hydration and blood supply to skin. This hormone also affects our collagen production. Vagina lubrication and tissue health is another factor oestrogen plays a role in. Oestrogen helps maintain the health of the vaginal tissues, promoting elasticity and thickness, which are important for both comfort and sexual health. Low oestrogen levels can lead to thinning of the vaginal walls, resulting in vaginal dryness, irritation, and even increased susceptibility to infections. https://www.ncbi.nlm.nih.gov/books/NBK538260/ Did you know, that oestrogen also affects muscle strength, joint lubrication (flexibility), liver function, bladder infection risk and maintains bowel function and balance of bacteria? Why do our oestrogen levels fluctuate? In the menstrual cycle, oestrogen levels fluctuate, rising during the follicular phase to support egg maturation and ovulation, because of oestrogen’s “feel good” ability, around ovulation is the time when women will feel great, often more confident and care free. After ovulation, oestrogen levels gradually drop then have a “small second wind” around a week later, they continue to drop and level out throughout the second stage during the luteal phase if pregnancy doesn’t occur. This is when oestrogen is often at the lowest and symptoms of low oestrogen (PMS as we often call it) can include fatigue, mood swings, hot flashes, night sweats, dry skin, low libido and difficulty concentrating. What about during menopause? As we age, oestrogen levels decline due to a decrease in egg cells and follicle function, leading to peri menopausal and menopausal symptoms like hot flushes, dry skin, and mood swings. After menopause, oestrogen levels do not return to their previous levels, as the ovaries stop producing significant amounts of the hormone. However, some oestrogen is still produced by other tissues, like the adrenal glands and fat cells, but in much smaller amounts. Hormone replacement therapy (HRT) can help manage symptoms by supplementing oestrogen, but natural oestrogen levels do not “normalise” post-menopause. Understanding how and why oestrogen affects our bodies empowers you to be kinder to yourself and your loved ones during hormonal transitions. By recognising how oestrogen changes our body and the possible challenges that come with fluctuating hormone levels, you can better support yourself and others in navigating the health journey with compassion and care.
Read more
What is Menopause?
Menopause is a completely natural biological process that every woman will eventually experience. It’s a hormonal shift where your body transitions to a new normal, following the end of your reproductive years. Around 25 million people experience menopause each year. Even though it impacts half the population, awareness and understanding of menopause are still quite limited. At Sally-Ann Creed, we empathise strongly with anyone going through menopause. Many of the women in our business have gone through, or are going through, this transition at the moment, and we know how important it is to have a trusted source of information and advice at hand. The timing and duration of menopause differ for each individual, there’s no set path or “correct” way to go through it. In some cases, menopause can also be triggered by surgery or damage to the ovaries. Before we start on the different stages of menopause, lets go through some pretty important terminology: Early menopause happens when menopause begins before the age of 45, affecting about 5% of women. This can occur naturally or as a result of certain medical treatments, such as cancer therapies or surgeries that remove the ovaries. Premature menopause, also called Premature Ovarian Insufficiency- occurs before the age of 40. It may happen due to genetics, lifestyle factors or medical interventions. Some possible risk factors include a family history of early menopause, smoking, autoimmune diseases, infections like mumps or undergoing surgery. It affects approximately 1 in 100 people under 40, 1 in 1000 under 30, and 1 in 10000 under 20. 1. Perimenopause: The beginning of the journey. 🌸 Perimenopause takes place in the years leading up to menopause. 🌸 It usually starts in your 40s, although some women may enter perimenopause in their 30s. 🌸 This can last anywhere from a few months to several years, with the average duration being around four years. 🌸 During this transition stage, your oestrogen and progesterone levels begin to fluctuate, and the drop in oestrogen in particular can cause a variety of physical and emotional changes. 2. Menopause- The turning point. 🌸 You have reached actual menopause when you haven’t had a menstrual period for an entire year, which usually happens in your late 40s or early 50s. 🌸 At this point, your ovaries have stopped making eggs and significantly reduced their production of oestrogen and progesterone. Once you’ve reached this milestone, you enter postmenopause, which lasts for the rest of your life. 3. Postmenopause- Your new normal. 🌸 The good news is that menopause symptoms usually start to ease in this stage, although some might linger for a while. 🌸 It’s important to know that because of your significantly lower levels of oestrogen and progesterone, you’re at higher risk of health conditions like osteoporosis, cardiovascular disease and bladder issues like urinary incontinence and urinary tract infections. If you’d like to learn more about menopause, consider downloading our new What The Menopause? guide. It’s full of helpful information, tips, and helpful advice on how to manage this wonderfully natural part of life.
Read more
