Just So we’re clear from the off. This is not an anti-HRT blog. I am pro-HRT. I am pro anything that supports women’s health, particularly as we age. But I am pro-HRT with a caveat. That it is not used in isolation as a cure-all for menopause symptoms. As if the hormones you have been prescribed are magically going to waft away all the discomfort.
It’s not that I don’t want that for you – I really do (I want it for me too) but the body just doesn’t work that way….it’s far more complex. Here’s why.
Factors Impacting HRT and Menopause Symptoms
HRT boosting declining hormone levels in the body so undoubtedly supports the reduction of menopause symptoms. However, how efficiently the body utilises those hormones (and the ones we make naturally in the body) is influenced by many other factors, such as:
- The availability of specific nutrients. For instance, Vitamin D, Magnesium, and B Vitamins, which play pivotal roles in hormonal balance. Ensuring an ample supply of these nutrients is therefore paramount to the impact of HRT.
- Exercise: not only supports hormonal balance but also contributes to better metabolism and overall well-being.
- Stress: High levels of the stress hormone, cortisol, can deplete levels of female hormones in the body, and may therefore impact the dose of HRT required to have a positive impact.
- Digestive function: poor digestive function could impact the absorption of HRT, and therefore it’s efficacy, if it is being taken orally. We also need to remember that once hormones are utilised they need to be removed from the body. Issues with liver detoxification pathways or constipation could lead to impaired removal of used hormones from the body. In which case they can be reabsorbed into the blood stream, contributing to hormone imbalances.
In short – for the body to effectively utilise ANY hormones requires attention to diet and lifestyle. So, the best place to start with managing menopause symptoms? Nutrition and lifestyle. Don’t believe me? Just head to the reference at the bottom of the page.
Other problems with Viewing HRT as THE Answer to Menopause Treatment
- Looking for a quick-fix for any health concern stops us engaging in the lifestyle habits that are the REAL miracle workers when it comes to maintaining our health. There’s so many to pick from – exercise, diet, meditation, fresh air, laughter. And the more you do the bigger the effect. Taking ownership of your health is empowering – handing sole control to a pharmaceutical? Not so much. Combining approaches? Now you’re talking!
- If HRT doesn’t work miracles it can be really upsetting. Trying different forms or doses in the quest for the positive effects all your friends seem to be experiencing. So, you throw in the towel. Then what? Looking at it as part of a bigger picture means you can explore different doses and combinations alongside nutrition and lifestyle tweaks until you hit your sweet spot – which is different for everyone.
- Just when you think you’ve nailed it, your hormones shift and the HRT no longer has the same effect. This could easily be due to nutrition and lifestyle factors but if you’re just focused on HRT then you’re back to experimenting with dose again.
- What if you can’t take HRT? I see too many women who feel completely excluded from the current menopause conversation. If the narrative is that HRT is THE thing that reduces risk of heart disease, Alzheimers and osteoporosis, they feel they are being handed a life sentence of poor long-term health because they can’t take it. HRT isn’t THE thing. It’s ONE thing…and the other things are ALL lifestyle factors.
- Evidence suggests that HRT may deplete certain nutrients from the body, including Vitamin B6, B12, Folate, and Magnesium. These nutrients are crucial for various bodily functions (including hormone metabolism!), and ironically their depletion could lead to some symptoms associated with menopause. And also cause a cascade of health issues you’re trying to address with HRT. This is not a problem if your diet is rich in these nutrients and you’re absorbing them well, but that requires healthful lifestyle choices.
- Relying on a pharmaceutical to ‘treat’ menopause effectively labels it a ‘disease’. Something we have to try and cure. But Menopause is a natural transition. An uncomfortable one for sure, but it is not a disease. And when we think of it as such, research suggests our experience may be more debilitating. I know it can be hard to feel empowered by a life stage with the potential to bring you to your knees with one menstrual migraine. But appreciating it as part of a transition into a life phase where women often have more time and inclination to focus on themselves, after years of caring for others, does help soften the blow.
It’s like that saying ‘You can’t exercise your way out of a bad diet’. For me, you can’t HRT your way out of one either.
In conclusion, while HRT can be a valuable component of managing menopause symptoms, it is not a cure all. Embracing a more holistic approach that considers nutrient support, lifestyle factors, and a personalised wellness plan is the key to easing your menopausal journey, safeguarding your long term health and (dare I say it) thriving into the future. It’s about empowering yourself with a holistic toolkit that means you are not solely reliant on the efficacy of one pharmaceutical intervention. That’s how to ensure you not only weather the storm of symptoms but emerge on the other side with newfound vitality and resilience.
What do you think? Is HRT the only way forward for menopause symptoms or do you prefer a more holistic approach? What has worked for you?
If you like what you’ve read and want more practical information and tips on nutrition, lifestyle and mindset for midlife women then please follow me at motherflushingmidlife at the social links below.
And I’d love to work with you if you need some support with your physical and emotional health at midlife or you’re struggling with emotional or binge eating. Simply pop to the coaching tab at the top of my website and see which service might suit you best – or book in for a free 30 minute clarity coaching call and we can chat about it over a nice cup of something hot. And of course if anyone you know might benefit from my content, let them know where to find me xx
References
Erdélyi, A., Pálfi, E., T??, L., Nas, K., Sz?cs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027
