Menopause might feel distant—or something you'd rather not dwell on. It's often portrayed as a time of exhaustion, hot flashes, lost sensuality, graying hair, and irritability. As a Hormone Factor trainer specializing in menopause, Sandra van Leeuwen shares the real story based on her expertise and personal experience.
I didn't focus on menopause initially. But as more women over 40 came to my practice with symptoms, I dove deeper into hormone science and grew passionate about it. What physical and mental changes occur? More importantly, what are the upsides of this 7-10 year phase?
Then, at 45, it hit me. Subtle shifts were confronting, even with my knowledge. Two years on, I'm grateful for understanding my body and mind better. I know: I'm not going crazy—this is menopause!
Here are my top five personal takeaways on menopause:
Crucial at any age, but vital during menopause. Blood sugar spikes and dips drain energy and trigger mood swings.
Opt for three balanced meals daily with fats, carbs, and proteins. Limit snacks to one between lunch and dinner.
The myth that you're 'done'—no career changes or new pursuits—is nonsense. Women today live to 84 on average, so you're just midway. Reflect and launch into your next chapter with optimism!
Your mother's menopause age is a guide for yours, but symptoms depend on your lifestyle, which you control.
If puberty or pregnancy brought hormone woes, you might face more in menopause. Proactive choices make the difference.
Many enter menopause exhausted from juggling kids, partners, caregiving, work, and more—often sidelining self-care.
Pre-menopause, you might push through vague fatigue. But now, your body demands attention. Learn your needs and limits beforehand to ease symptoms.
Estrogen fluctuates until the final year before your last period, when it plummets. Progesterone declines earlier, causing estrogen dominance symptoms.
Progesterone supports sleep, cycles, pregnancy, and thyroid function—issues that worsen with age, leading to insomnia, poor focus, mood dips, and weight gain.
Address these early: seek help for sleep or mood, and act promptly to minimize impact.
Post-45, fluctuating estrogen affects serotonin (90% gut-produced). Prioritize gut health: eat plenty of vegetables, sleep well, manage stress, and track food in a diary to identify triggers. Poor tolerance sparks immune overdrive, fatigue, and gut issues.
Hormones influence the amygdala and hippocampus, where memories reside. Fluctuations can cause forgetfulness or resurface old traumas tied to emotions.
Outbursts often stem from revived unprocessed pain, not just hormones. Process emotions like anger—it's inner wisdom signaling boundaries crossed or needs unmet.
How do you view menopause? Dread or excitement? Influenced by your mother or friends' stories, your mindset shapes symptoms. Positivity proven to boost health—cultivate it now!
Sandra van Leeuwen is a Hormone Factor trainer specializing in menopause. Her mission: empower women over 40 with knowledge through workshops and retreats across the Netherlands. Passionate about healthy living, she inspires via her Weesp practice, where she lives with her husband and his children. Visit sandravanleeuwen.com for more.
