Episode 5 - Supporting your Change

Join me on Embrace the Change...A Menopause Jorney, where we dive deep into the complexities of menopause and hormone therapy (HT).

In this episode, we explore the different types of menopause—natural, premature, and artificial—and discuss the importance of understanding your hormone levels before considering HT.

I’ll also share personal insights from my own health journey, highlighting the impact of synthetic hormones and the power of holistic approaches like diet, exercise, and bioidentical hormones.

Whether you’re navigating menopause or supporting someone who is, this episode offers valuable information and actionable advice to help you thrive through this life stage.

Sources:

Article about side effects of hormone coil:
https://www.spiegel.de/spiegel/hormonspiralen-von-bayer-koennten-frauen-krank-machen-a-1150824.html
Peugeot flaxseed mill:
https://de.peugeot-saveurs.com/de_de/leinsamenmuehlen
Podcast DOAC:
 https://m.youtube.com/watch?v=Cgo2mD4Pc54&utm_medium=marketing&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXTzcqzTHQSywo0MvJzMvWL%2FP1KjbIM7TI804CAOMWI5IiAAAA&_branch_match_id=1329878162719253416
Menopause Diary:
https://www.amazon.de/-/en/Ann-Katrin-Pause/dp/B0DD6BBXN1/ref=sr_1_1?crid=RHF2EN2AMKAO&dib=eyJ2IjoiMSJ9.SxuYTLivzUOhPFyjVhpMBQRM4S-PjaYxgclBQqoVuB1qyWZy2wPNHLCTvRtDh7N9m8LySerTQlOvqrWsqsNM3BpUMJfwtDn4_sesvvf5RF-VeGdxZgVnoluGaGPPJeEUC3eUnUCIJMZQ3-cWmf3Vj6u4udujvJJR31Tpjm1ucfAV8kguxljSbkBZcgi44LgN4sZeV-RABRR8rOWRDFki2KGdk2gr-yNnhrDECKRJFgI.ghHxxyrWye28Rg41K2iuoYTAHRhVbUCDY7InTT9xQn8&dib_tag=se&keywords=ann+katrin+pause&qid=1724858016&s=books&sprefix=ann+katrin+pause%2Cstripbooks%2C82&sr=1-1
Natural Supplements:
https://www.emersonecologics.com/
https://biogena.com/de-at
https://www.sunday.de/
https://xbyx.de/collections/alle-produkte

Transcript

[00:00:00] Embrace the change. A menopause journey.

Hello, and welcome to another episode of Embrace the Change, a menopause journey, where we dive deep into health and wellness topics that matter to you. I'm your host, Daria, and today we're focusing on a particularly important subject for those of us navigating the challenging phases of menopause.

hormone therapy, or short HT. A big thank you to my subscribers who support me. If you like what I share and want to support, you will find my subscription link in the show notes. Thank you so very much. Now, before we get started, let's take a [00:01:00] moment to think about our own experiences with menopause or perimenopause.

Have you noticed changes in your body that made you think about hormones? Well, perhaps you've already considered hormone therapy or even started it. Wherever you are in your journey, today's episode is designed to give you the information and insight you need to make those informed choices. I want to clarify something right from the start though.

I avoid using the term hormone replacement therapy Well, because menopause isn't a disease that needs to be treated with, let's say, synthetic hormones. Instead, I prefer to think of it as a hormone therapy. Um, where, where our goal should be to support our body in balancing hormone levels naturally. Well, what do I mean by that?

Rather than simply replacing hormones with, for example, synthetic versions that might [00:02:00] suppress natural functions, we should aim to give our body the support it needs to ignite and maintain those functions. Think of it as giving your body a gentle nudge rather than a complete overhaul. This is particularly crucial, I find, for younger women dealing with hormonal imbalances.

For them, the aim should be to encourage the body to resume its natural hormone production, perhaps with the help of bioidentical hormones as a temporary measure. Of course, there are exceptions where long term treatment might be necessary, like in cases of severe depletion or conditions like osteoporosis.

But with the right support, over time, you'll feel and know what your body truly needs. In addition to hormone therapy, today we'll touch on other methods that can ease menopausal symptoms like diet, exercise, supplements, and lifestyle changes. I'll provide an [00:03:00] overview now, but don't worry, I'll go into much more detail in future episodes.

Menopause is a natural part of aging, but did you know that it doesn't look the same for every single woman? There are actually three types of menopause, natural, premature, and artificial. Well, natural menopause typically occurs around age 51, but it can happen earlier or later, depending on a variety of factors.

Premature menopause, on the other hand, happens before age 40, often due to genetic factors, autoimmune diseases, or certain medical treatments. And a so called artificial menopause, on the other hand, is induced by surgery. such as the removal of the ovaries or uterus or by treatments like chemotherapy.

Each type of menopause comes with its own set of challenges and implications for a possible [00:04:00] therapy. For example, someone who experiences premature or artificial menopause might face more intense symptoms or different health risks compared to someone going through natural menopause. Understanding what type of menopause you're experiencing can help you and your health care provider make better informed decisions about treatment.

Before we dive into the specifics of hormone therapy, let's clear up a key point that many women and unfortunately even some health care providers overlook. When a woman enters menopause, Progesterone is often the first hormone to drop significantly, yet hormone therapy is too often prescribed with only estrogen, especially after a hysterectomy under the assumption that progesterone is no longer needed because the patient no longer has a uterus.

This is a very dangerous misconception. Why is progesterone so [00:05:00] important? Well, beyond its role in reproduction, progesterone supports brain function. mood regulation, and even helps predict, protect against certain cancers. Without it, the balance between estrogen and progesterone is thrown off, leading to what's known as an estrogen dominance.

Well, this can result in a host of symptoms, including anxiety, weight gain, and increased cancer risk, just to name a few. Like I said, unfortunately, many health care providers underestimate the power of progesterone, often not prescribing it, even when estrogen levels are high. And this can lead to a host of problems, particularly for women who still have their uterus.

Because unopposed estrogen, without progesterone to balance it, can increase the risk of endometrial cancer and increase fibroid growth. So, if your healthcare provider suggests HT with [00:06:00] estrogen only, it's really worth having a conversation about adding progesterone to your therapy plan. Today I'll also be talking about my third decade, so the age between 31 and 41.

This, unfortunately again, was a very difficult part of my life. What made it so tough is that I thought I was doing everything right. I had a really healthy diet. I was fasting once a year, um, under consultation to cure my allergies. I had a very reasonable sports program. I had no illnesses, no injuries, a really strong and flourishing career.

and healthy relationships. The only thing that was still bugging me until around 2009, where I was 37, was my really severe and terrible back pain. At 31, after 10 years of no hormonal contraception, I started using hormonal contraception again, this time opting for the so called Mirena coil, [00:07:00] which contains synthetic progestins and needs to be replaced every five years.

Then I was assured that the hormones would only affect my ovaries and uterus. minimizing any side effects. Well, the first five years, they were fantastic. No menstruation, no noticeable side effects. Well, looking back though, I realized that I didn't fully appreciate the benefits of a natural menstrual cycle and did not even think about how much harm the synthetic hormones are causing by interfering with my cycle.

As I neared 39, things then began to change. I had my first mini stroke and soon after I began experiencing anxiety, unexplained crying spells, and severe joint and muscle pain. Well at the time I dismissed these symptoms as job related stress. I was unhappy in my role. But little did I know that the synthetic progestins in the Mirena were [00:08:00] blocking my natural progesterone production, leading to a very severe imbalance with my estradiol levels.

To make matters worse, the synthetic progesterone can inhibit the production of potassium and magnesium, leading to constricted blood vessels, and in my case, a mini stroke. The progestine in Mirena was also raising my cortisol levels, further depleting my progesterone. So if you remember, progesterone, steel, because of cortisol, it's so much more important to survive.

So cortisol takes over and progesterone is, um, well, depleted or blocked. So my hormone balance was completely thrown off. If you want to learn more about Mirena, I have added a really great article in the show notes. It's in German, but I think a really good translation tool should help. The article is not too long.

It's good and it's important. Well, during this decade, I was very fortunate to meet an [00:09:00] amazing therapist who helped me get rid of my back pain through intensive sessions. And it's So if you recall last episode through a manual therapy, he caught me pain free. And after three months he said, okay, now the real therapy starts.

Well, he meant that I needed to have my gut, um, stabilized again. So I had to avoid gluten, sugar, and alcohol, and I had to stick to a really simple diet. So I couldn't eat too many different foods because my body had to learn to digest again. And I took supplements to support my gut microbiome. After five years.

Huh, I know it sounds long, but that's how long it took. My back pain completely vanished and my gut was completely healed. Yoga also played and still plays a really big role in maintaining my health and keeping the pain at bay. In 2013, at the age of 41, I had the re, the coil replaced for the third time, and that is when the shit really hit the fan.

My back [00:10:00] pain returned, luckily not as long since I knew what to do then. I had slipped into what I now recognize as a hormonal burnout, leading to my premature menopause. So if you recall in the beginning, induced through, um, synthetic progestins. Beginning with my first mini stroke at the age of 39. So the coil was putting my body, body under constant stress, increasing cortisol and further depleting my progesterone.

I was mentally and physically drained. Two years later in 2015 at the age of 43, I had the coil prematurely removed, um, completely permanently, but the aftermath that left me with additional problems. Um, I'll save those details for the next episode where we'll also talk about. stress and the female cycle.

But for now, let's go back to hormone therapy. So where do we start with hormone [00:11:00] therapy? Well, the most important step I find is a comprehensive hormone testing. It's essential to know exactly what your body needs before jumping into any treatment plan. So the key hormones to test include progesterone, estrogen, testosterone, DHEA, cortisol, your thyroid hormones, FSH, so the follicle stimulating hormone and LH, the luteinizing hormone.

Well, each of these hormones play a role in our overall balance and understanding their levels will help you and especially your healthcare provider create a really good personalized treatment plan. Remember, I want to share that blood tests provide a really good overview of how well your hormone producing organs, um, are performing like the ovaries and adrenal glands.

Meanwhile, though, saliva tests show the levels of free hormones that your body can actually use. So blood does not differentiate between active [00:12:00] and inactive hormones. But it shows how good your organs are working and the saliva shows what you actually have in your body of free hormones that can be used.

So for women who are still menstruating, the best time to test your hormone levels is early in the morning between the 20th and the 23rd day of your cycle. If you're post menopausal or have had a hysterectomy, um, you can test on any day since you don't have a, um, well you might still have a cycle if you've had a hysterectomy really early but you just don't have any more bleeding and it's kind of hard to test, um, to know where you are in that cycle.

Once you've started hormone therapy, it's crucial to monitor your levels regularly. Initially, I would say quarterly checkups are recommended, but as things stabilize, you can move maybe to half yearly or yearly tests, depending on how you're doing. In addition to hormone therapy, I would really consider making some lifestyle changes.

Like I said, diet, supplements, and exercise all play a role in supporting your body through menopause. Even [00:13:00] before that though. We'll talk more about these in future episodes, but for now, think about how small changes in your daily routine might support your overall health. Your adrenal health also plays a crucial role during menopause.

If you enter menopause with adrenal exhaustion, like I did then, the transition can be much more challenging. This means your adrenal glands are producing too much cortisol due to stress and eventually can cease cortisol production due to exhaustion. So the adrenal glands are also responsible for producing a small amount of sex hormones or um, steroid hormones.

after menopause. So keeping them healthy is vital because in post menopause, we no longer can rely on our reproductive organs to produce those steroid hormones. To support your adrenal glands, consider boosting your intake of vitamin D, either through sunlight, um, and or supplements, vitamin C, B complex vitamins, zinc, and [00:14:00] magnesium.

Proper sleep and regular exercise are also key. Additionally, incorporating soy and flaxseed into your diet can help balance estradiol levels naturally. Both soy and flaxseed are so called phytoestrogens, and they have an antioxidant and a anti proliferative effect, which means that they can protect your body from certain diseases.

What is so unique about them is that if you have an estradiol dominance, they will work to level that out, and vice versa. If you have a deficiency, they will provide support as well. Isn't Mother Nature amazing? But speaking of flaxseeds, they're incredibly beneficial during menopause. But they're also very, very good for you guys listening.

So you male, male listeners. Flaxseeds are rich in so called lignans. They have a really strong anti cancer property. They act as so called phytoestrogens and they serve as really [00:15:00] excellent. antioxidants. They also protect our cardiovascular system. They lower cholesterol and provide a really good dose of omega 3 fatty acids.

I would say a daily intake of about 45 grams is recommended. But here's a little challenge. They really need to be freshly ground to maximize their benefits. So only try to grind what you consume. Otherwise, if you, you know, made a mistake and ground too much, store that in airtight container in your fridge.

But please no longer than two to three days. I personally prefer the taste of the golden flax seeds, but the brown flax seeds have the exact same benefits, so it's just a matter of taste. I add them to salads, smoothies, soups, and yogurt, but make sure you don't heat them, so when you make a soup you add it later.

It might be worth investing in a really high quality mill, like those from, uh, peo, um, yes, it's a car manufacturer, but they make really, really [00:16:00] good mills. I have it as a pepper mill and also as a flaxseed mill just to ensure you get the most outta your flax seeds. I know a lot of people that buy an electrical coffee grinder, which is good as well.

I'm more the old school. I've attached the, um, link for the peo mill in the show notes. And soy on the other hand, contains so-called Isof. They have been proven to increase. HDL. So you remember the high density lipid, the good cholesterol and reduce the bad, the LDL. An increase in so called osteoblasts helping build bones and a decrease in the so called osteoclasts that cause bone loss.

Just please really make sure that your soy milk is not genetically modified. So non GMO. Now let's look closer at some of the supplements I just mentioned. So vitamins and minerals. Certain nutrients are particularly beneficial during menopause. Vitamin [00:17:00] C, like I said, B complex, zinc, magnesium, and vitamin D are all essential.

They support overall health, hormonal balance, and can even help alleviate some menopause symptoms. Of course, other vitamins and minerals play an important role, but this is up to you individually what you need, but these are definitely essential. Also, again, for you guys listening, I'll start with vitamin C.

Vitamin C supports the production of collagen, which is important for skin elasticity and can help reduce skin dryness and wrinkling associated with menopause. It acts as a powerful antioxidant, protecting our cells from oxidative stress, which can increase during menopause. It strengthens the immune system, which can be compromised due to hormonal changes.

The B complex vitamins. B vitamins, particularly B6 and B12, are essential for energy metabolism, helping to combat fatigue. a [00:18:00] really common issue during menopause. B vitamins now, especially B6 and folate play a role in the neurotransmitter function, which can help maintain mood swings, anxiety and depression, and they help in the regulation of estrogen levels.

Potentially reducing menopausal symptoms like hot flashes. Zinc. Zinc supports the immune system which can be weakened, like I said, during menopause. It helps maintain a healthy skin which can become dry and more prone to irritation during menopause. And it contributes to cognitive function and can help manage mood swings and irritability.

Magnesium. This works alongside calcium and vitamin D to maintain bone density, which is really crucial as menopause increases the risk of osteoporosis. It supports better sleep by helping to regulate melatonin. This is a hormone that controls the sleep wake cycle. [00:19:00] It helps relax muscles, which can reduce the frequency and the severity of muscle cramps and tension.

It has a calming effect on the nervous system, helping to manage stress and anxiety. And last but not least, it helps relieve constipation and heartburn. And the last, vitamin D. It's essential for calcium absorption, helping to maintain bone strength and reduce the risk of fractures and osteoporosis. It supports mood regulation and can help reduce the risk of depression, which can be exacerbated by menopause, and it enhances the immune system, reducing infections and illness.

So when it comes to supplements, each woman is different. Remember, it's your fingerprint. So it's important to tailor your intake to your specific needs. Some women might benefit from things like evening prime rose oil or black kohash while others might find relief in ginseng or ashwagandha. A good [00:20:00] multivitamin meant to support your health and designed for women over 50 can be a really really great starting point.

But remember supplements are not here to replace a healthy diet and a healthy lifestyle. They're for support. So I recommend speaking with a homeopath or a to find the right supplement. I have added some really great sources where you can purchase supplements online in my show notes. But do be aware it happens too often and it is extremely frustrating that in many cases the first step in hormone therapy is a progestine, so a synthetic form of progesterone, when other more natural methods really might be better.

Already at a very early age, the pill is prescribed, not even giving our bodies the chance to heal naturally. In a way, this implements our cycle and any problems that go along with it. Well, they need to be healed, as if this natural process were a disease. Many of us grow up seeing [00:21:00] our cycle as a nuisance and it needs to be regulated through drugs.

I have spoken with women whose partner has had a vasectomy, leaving it completely unnecessary for them to use a contraceptive and still being prescribed a hormonal coil or the pill to ease their symptoms. I personally believe that prescribing synthetic hormones to relieve symptoms, no matter what age, wrong.

Note though, obviously there will always be extreme cases where it might be necessary. But more often than not, a change in lifestyle and natural supplements work better. They just call for a really, a lot of patience. Because it can take two to three months before the body to respond 100%. Bioidentical methods, like I said, they require patient and most importantly education.

Something I aim to provide here or in a personal consultation. They are often a better option for many women because Yeah, they more closely mimic the [00:22:00] body's natural hormones compared to the synthetic versions. One of the advantages that bioidentical hormones have is that they do not stain the tissue as long as synthetic hormones, which then means fewer side effects, side effects and risks.

Now let's break down the benefits of estrogen therapy, which include relief from hot flashes, improved skin, sexual function, urinary tract health. cognitive function and mood. It also helps prevent osteoporosis and can have a positive effect on the cardiovascular system. But like everything, there are also risks, including an increased risk of breast cancer, ovarian cancer, pancreatitis, gallstones, blood clots and stroke.

That's why it's so important to approach hormone therapy with caution and under the guidance of a knowledgeable healthcare provider. And this is why it's also important if you have an estrogen or an estradiol dominance is to make sure that that's balanced out. [00:23:00] In addition, if you choose to take estrogen, is It's really generally recommended to take it transdermally, so through the skin, to avoid the liver metabolism, which can reduce the risks, um, of the just mentioned side effects.

Plus, remember, like I said, to balance it out with progesterone. Estrogen is available as gels or creams, also sprays. Do also note that if you are suffering from vaginal dryness, incontinence and or vaginal atrophy, then estriol is known to be particularly effective. So some of you might have been prescribed an estradiol cream and an estradiol.

Yol, so cream, so estradiol and an estriol cream plus progesterone, progesterone capsules. The estriol is intended to be creamed right where it's needed. So onto and around the vulva plus inserted inside the vagina with the help of an applicator. During menopause, it's quite common that androgen levels increase, meaning an [00:24:00] increase of testosterone.

But as we are all individuals, some women can actually suffer from a drop of testosterone, and may need to use a bioidentical hormone. Here, I recommend a tightly woven re evaluation. It's really crucial since too much testosterone can have bad side effects like facial hair or loss of hair on your head, as two examples.

When it comes to progesterone, it's not just about reproductive health like I mentioned. Progesterone has significant effects on brain function. It acts as an anti anxiety agent, it promotes calmness, and it helps with sleep. Synthetic progesterone, however, can do the exact opposite and cause depression in some women.

So if you experience this, even with bioidentical progesterone, you might want to consider trying chasteberry. It's a herbal remedy known to shift the production balance towards more progesterone and less estrogen. Of course, um, these phytoestrogens don't have the same [00:25:00] effect as a bioidentical hormone, which has been, um, produced in the lab, but it's worth a try.

Bioidentical progesterone does not have the severe side effects, but it still can cause drowsiness and just men, as just mentioned, depression or maybe headaches. Progesterone is available as capsules to use orally or vaginally and also as creams. The contents of the capsules are actually not intended to be broken open and creamed.

Not because it's not good, um, like I said, transdermally is definitely an option, but because the composition is not meant to be absorbed through the skin and might not be as effective. So if you prefer to take it transdermally, then do please have a cream or gel prescribed. Interestingly, progesterone, as a precursor hormone, can also be converted into hormones like testosterone, DHEA, and then estrogen.

So this versatility makes it a crucial hormone that really needs careful consideration, [00:26:00] and I find a very important hormone. I also want to emphasize that not every woman needs to take hormones during menopause. This topic has rightfully so become popular and education is increasingly and sometimes hormones seems to be the only thing we can do to feel better.

But this is not necessarily the case, as we are all different and have different needs and a different mindset. So please do not let yourself be pushed into taking something. Track your symptoms, educate yourself, find a good support system, and then make your decisions. which by the way can change in the course of time depending on how you're doing and how your body is changing.

If you follow these steps they will hopefully get you up to, um, set up to decide what is best for you. So first get your hormone levels evaluated, either serum or saliva or both. Second, if you decide to go for hormone therapy then take only those that are Absolutely necessary. [00:27:00] Third, take the lowest dose that does the job and reevaluate either based on your symptoms, um, your tracking or based on a time scheme that you've decided, let's say half yearly.

Fourth, use bio identical hormones only, unless of course, like I said, extreme cases. Number five, support your HT with a healthy diet, Nutritional supplements and exercise. Number six, if you've decided against HT, consider looking even closer at your diet supplements and exercise. And the last, remember the golden window.

So timing is everything. Because if your symptoms are gone, your postmenopausal, it can actually cause more dangerous side effects than actually improving something. So I want to explain a bit more in detail so you get the idea. What do I mean by taking only what is absolutely necessary? So if you still have a cycle and you've been prescribed progesterone, you want to take it parallel to your natural cycle.

So for example, two to three weeks before your period and then [00:28:00] one week break. If you need progesterone and no longer have a cycle, then you can take it without a break. The same goes for estrogens. If you're taking estrogens, you just want to make sure that you're either producing enough progesterone or supplementing it to prevent the excess cycle.

Um, excessive buildup of the uterine lining. Now, let's talk about the long term view. Many women ask, well, how long, you know, they should be staying on hormone therapy? Here again, the answer isn't one size fits all. Some women might only need hormone therapy for a few years, while others might benefit from it for a longer period.

The goal is to find the lowest effective dose that alleviates symptoms and supports your overall health. For some women, staying on hormone therapy into their 60s or 70s might be necessary to maintain quality of life and, for example, reduce the risk of osteoporosis or cardiovascular diseases. But, it's really essential to re evaluate your needs regularly with your [00:29:00] healthcare provider.

Hormone therapy isn't about staying on it indefinitely. It's about supporting your body during a very crucial transition. If you were prescribed estrogens to maintain bone health, and have maybe, let's say now, picked up a really regular and good weight training, you might actually consider lowering the estrogen intake.

Because weight training and regular H I I T, or H I T, so High Intensity Interval Training, or High Intensity Training, is a really great way to strengthen bones and muscles. The stress that is put on your muscles and bones actually activates the estrogen. The peristeum. So this is the membrane of blood vessels and nerves around your bones to halt bone tissue breakdown and actually induce bone buildup.

Here the concept is um, push to failure. It's a really good guideline because it's very, very individual. This means you choose a weight you can lift 12 times. For example, and the first to last and [00:30:00] the last rep should be a struggle to complete. You can do, let's say, three sets of 8 to 12 reps as an example.

But caution, this struggle should not make you lose posture and compensate with other body parts. I'll give you an example. Standing bicep curls. If the weight is much too high and the last two reps therefore cause you to compensate by locking your knees and leaning back into a hollow back and then letting your abs go, you first of all won't be effectively training your biceps and even worse you'll be putting an immense pressure on your lumbar zone.

So if you're new to weight training, Please find a coach to get you set up for success and please do start weight, weight training. It's really crucial. And this again is why tracking your symptoms is so important. Because doing more exercise, eating healthier, hydrating efficiently, and getting enough rest will ease many symptoms.

Maybe causing, um, sorry, calling for less supplements. And so I've recently found a really great journal written by, [00:31:00] um, It's the perfect tool to track your symptoms, your supplements, your exercise, your hormone therapy, etc. Get it on the Amazon and find the link in my show notes. Unfortunately, it's only available in German.

Now, speaking of the window of timing, this is so individual and needs proper support and depends highly on your health status. An example, adding estrogen to a healthy brain actually assists brain cell growth and plasticity. Adding it to a brain that is going through the natural aging process or to a brain in the early stages of Alzheimer's can actually cause harm to the brain cells.

This information was taken from the book Wisdom of Menopause by Christiane Northrup. I also highly recommend listening to a very good podcast, Diaries of a CEO, where Steve Bartlett interviews Dr. Lisa Mosconi as she speaks about our brain during menopause. [00:32:00] It's really worth listening to. See my show notes.

So, as you continue your journey, remember that menopause is a natural phase of life. Not something to be feared or resisted. Embrace this change as an opportunity to reconnect with your body. Make positive lifestyle changes and prioritize your well being. I, for example, started taking progesterone 200 milligram eight weeks ago.

I was very fortunate to find someone to prescribe it because I no longer have a uterus. And here the common knowledge exists and definitely needs some dusting off is that women do not need progesterone if they no, um, no longer have a uterus because of a hysterectomy. But if you recall my last episode, progesterone, and like I just mentioned, is a precursor hormone to the production of other hormones.

And in addition, it has actually been proven to decrease the production of estrogen within the breast cells, which can cause breast cancer. So, actually, [00:33:00] my history of mystophathy and mastodonia, Calls for progesterone, especially since my serum and saliva show extremely reduced amounts of progesterone. I take it continuously and in the beginning altered between an oral and a vaginal intake, well, depending on my needs and how I felt.

For example, if I took it orally too long, I would feel a pull in my liver area, area, and actually wake up during the night between 1 and 3, because this is the time where our liver is working full force. and an oral intake needs to be metabolized through the liver. I initially took it orally as the common knowledge is that it enhances sleep better than if taken vaginally.

Well, I've been taking it vaginally now for two weeks and I tell you I sleep like a baby. I must also add that since progesterone is a precursor hormone, taking it will most likely shortly increase your estrogen levels because it produces additional estrogen. Even more so than leading [00:34:00] to breast swelling, tenderness, and pain.

This actually happened to me after two weeks. I tracked it and continued the therapy. Five days later, the symptoms were completely gone and haven't returned. These examples show that we're all different and we all need individual methods. What I do want to say is though, track your symptoms. I was used to this breast pain.

I had it every single month since I couldn't remember. But if you have a symptom that scares you, if you've never felt before, please don't wait five days. I'm just talking about myself just to give you an example. Your body needs time to adjust, but it's something that, like I said, fears you. Track it, but don't wait that long.

This is, like I said, just an example. And for me, so the vaginal intake. works wonderfully because the progesterone is quickly absorbed by my mucous membrane then going directly into my bloodstream and This might change over course of time and I might both go back to an oral intake I don't know. It depends on you know, how I'm doing.

I also [00:35:00] take milk thistle A good supplement for liver support is also artichoke extract, and some suppliers combine both milk thistle and artichoke into a capsule. Again, I emphasize, listen to your body. Track your symptoms and then follow up with someone you trust. Let's take a few moments now to reflect on what we've discussed.

What resonates with you? Are there any aspects of hormone therapy or menopause management that you'd like to explore further? If you want to go into further detail, gladly reach out to me at www dot daria head de. As we wrap up today's episode, I'd like to leave you with a few key takeaways that can support your wellbeing during menopause.

First, take time for yourself. Second, really try to reduce stress. Third, sleep well. [00:36:00] Fourth, do the right exercise and do it regularly. And number five, maintain a healthy diet. These five points might seem simple, but they are the foundation of good health, especially during menopause. Taking care of yourself isn't just about treating symptoms, it's about nurturing your body, mind and spirit.

In future episodes, we'll delve deeper into topics like bioidentical hormones again, dietary changes, stress reduction, sleep and physical activities to support your journey through menopause. Remember, this is your journey and every step you take towards understanding your body and its needs is a step towards a healthier and happier life.

Episode six will be all about stress and the female cycle and will air on Tuesday, September 17. Thank you so much for listening to the episode of [00:37:00] embrace the change, a menopause journey. If you have any questions or would like more information, feel free to reach out through my website or social media channels.

Don't forget to subscribe and share this podcast with anyone who might benefit from our discussions. Take care and embrace the change.