Klimakteriet

Food supplements for menopause:

Sleep problems and troublesome symptoms from muscles and joints are not uncommon for women during menopause. Together with the experts at Klimakterieportalen, we tested the effects of food supplements related to these issues.

In collaboration with Klimakterieportalen, we conducted two test panels: one focusing on sleep and the other on muscles & joints. For 4-6 months, the women in the two panels took food supplements and regularly evaluated how they felt.

At the end of the sleep test period, 32 women (91%) reported an improvement of varying degrees compared to how they rated their sleep problems before starting the food supplements. This positive result was observed among the test panel participants after just two months.

The test period for muscles & joints lasted for six months, and the results showed that 26 women (84%) rated an improvement of varying degrees at the end of the test period compared to how they rated their discomfort before starting the food supplements. This positive result was seen among the participants after just three months.

The product kit for muscles and joints consisted of: 

To qualify for the test panels, the women had to have sleep problems or muscle and joint discomfort that began in connection with menopause. Participants had to be in good health and not taking any medications whose effects could be influenced by food supplements. Before the test period began, all participants filled out a form where they rated their perceived discomfort. After two and four months, they filled out similar forms again. No compensation was provided, and they could choose to withdraw at any time.

Our Test Panel for Sleep, Muscle, and Joint Discomfort

Vår testpanel för sömn, muskel- och ledbesvär

Food supplements for the menopause: 

Articles about the menopause: 

Let's sort out some truths and misconceptions about what actually happens during the menopause.

Your period disappears like a migratory bird in autumn.

While it's true that a few women experience their periods stopping abruptly, for most it's a gradual farewell over several years, with irregular bleeding that can vary in flow from one time to the next. Think of it more like snow melting in spring.

You can influence how you feel through your lifestyle habits.

Healthy lifestyle habits are important for your health and can help alleviate menopausal symptoms and support your body through the changes it's experiencing. Think exercise, diet, recovery, and relevant nutritional supplements!

While some women may experience a slight dip in libido, for most, it's not the sex drive itself but rather the elasticity and moisture in the vagina that are affected by the menopause.

 You can also find lubricants and locally acting oestrogen at the pharmacy.

As a woman, you can educate yourself and make sure you're prepared when the time comes. As a fellow human being, we encourage you to dare to raise the issue, even though it can be difficult. As an employer, you should acquire relevant knowledge and ensure you create the right conditions in the workplace, for example, by implementing a menopause policy!

The menopause is the beginning of something great.

The menopause is sometimes portrayed as hell on earth, which is an exaggeration. It's the start of a new phase in life, one that will likely bring predominantly positive changes.

Hopefully, like many women, you will feel that:

Myths and misconceptions about the menopause

Myter och fördomar om klimakteriet

For menopause:

Monika Björn: "Don't just put up with feeling awful – do something about it!"

Monika Björn: "Gå inte runt och må skit – gör något åt det!"

Products for Menopause

I'm panicking! I'm HAPPY. No, I'm furious – or am I?! Many women are shocked by their first menopause symptoms, which are often confused with other conditions like depression or joint problems. Here's a list of the most common symptoms you should know about.

It's so hot! Or is it? Hot flushes affect around 80% of all women.

Due to hormonal changes, your body thinks it's overheating. The reaction can be triggered by things like sugar, caffeine, alcohol, and spicy food.

So, if you're experiencing hot flushes, it might be a good idea to avoid these triggers. And perhaps invest in a fan. Other helpful tips include avoiding synthetic clothing, wearing several thin layers, and cooling down with cold food or a shower.

How can I not sleep when I'm so ridiculously tired?!

Sleep problems can come and go for several years after your periods have stopped. A lack of sleep isn't just frustrating and difficult to manage; it can lead to irritability, anxiety, fatigue, and drowsiness, and so on.

If you're finding it hard to sleep, we advise seeking help. Things you can do yourself include avoiding alcohol or caffeine before bedtime. You should also exercise, get some daylight exposure, and try to establish a regular sleep routine.

Weight goes up, mood goes down – fun! Not.

One reason for weight gain is the hormonal imbalance in the body, which can lead to more fat being stored around the stomach and waist. Due to reduced energy levels, some people exercise less, leading to a decrease in muscle mass, which in turn slows down the metabolism.

So, is it a lost cause? No. By eating well and ensuring you exercise regularly, you can take control of parts of this phase. Also, try to avoid stress and make sure you get enough sleep.

I love you! No, I hate you! Is it PMS? What's happening?!

You suddenly experience mood swings, anxiety, irritability, brain fog, and general difficulty coping with everyday life. Feelings of sadness and a lack of motivation can result in emotional outbursts, and your changing body can affect your self-confidence. It's like PMS on steroids.

Here too, a healthy lifestyle can work wonders — eat well, drink water, and engage in a calming activity like yoga or reading a book. Some people also find CBT (Cognitive Behavioural Therapy) helpful for anxiety.

It hurts. You have no desire. You feel alone.

Vaginal dryness can be incredibly uncomfortable and affect your quality of life. The vagina can feel sore during sex and in general, which can cause itching or an increased need to urinate. You may also be more prone to urinary tract infections.

This might be a problem that's difficult to seek help for — but there's no reason to suffer in silence. Treatments are available, such as locally acting oestrogen which can be bought over the counter at a pharmacy. Speak to your gynaecologist.

Some women may find their headaches ease, while others might experience more frequent or severe headaches during this time. Women who suffer from migraines may also find their headaches worsen during menopause. This is due to hormonal fluctuations.

Avoid stress and dehydration, and try to identify what usually triggers your headaches (heaven forbid it's chocolate, cheese, coffee, red wine, etc.). You can also take headache tablets.

You just can't cope – one of the most debilitating symptoms.

Although lack of sleep makes you tired, your energy levels can drop drastically due to decreased oestrogen levels. On top of that, you have the stress of children, ageing parents, a career, and family life, making it even harder to take care of yourself. It's no wonder you're tired!

This is where it becomes extra important to focus on yourself and your needs. Besides avoiding stress and exercising/eating well, we advise you to seek help — and talk to your loved ones!

Your menstrual cycle goes bananas and you don't understand a thing.

Women can experience irregular periods for several years — anywhere from 2 to 10 years — before they stop completely. Once again, hormone levels are the culprit. But other factors like stress and high caffeine intake can also disrupt your natural cycle. And remember, it's still possible to get pregnant during perimenopause.

To create some stability during this period, you should avoid stress — make sure you get support in your daily life and try to get enough sleep.

When you think you've lost your mind, or just lost everything in general.

You've suddenly forgotten all your passwords, or your mind goes completely blank during an important meeting. And you're at the peak of your career. Panic! Decreased sex hormone levels cause these memory changes, difficulty thinking, and problems with concentration.

Stress management, physical activity, staying hydrated, a good diet, and mental exercises are things that can help here. It might also be a good idea to talk to your employer and partner to get the right support. And write lists!

You feel like you're 90 years old after carrying the family's shopping bags.

Aching joints, or arthralgia, is another common symptom of menopause. Hips and knees, hands and fingers, and the neck and shoulders are often affected, but any or all joints can ache. Train smarter and try to incorporate yoga or other mobility exercises. Calcium, Magnesium, and Vitamin D are also recommended, along with a healthy diet.

More menopause symptoms you might experience:

The 10 Symptoms of Menopause - What Can Help

Klimakteriets topp 10 symptom - och vad som kan hjälpa

It was the summer of 2017. That's when the menopause knocked me off my feet. It literally ambushed me from behind. Suddenly, I felt like I was possessed by an evil spirit. Nothing felt right. Sure, I had started to gain weight over the past few years. It was a creeping change, with one clothing size slowly being replaced by the next. At a leisurely pace, I went from a size 38 to a size 44 – chubby but still chic.

But that summer, in 2017, something happened that I'd only ever heard older women talk about – the grand debut of the menopause. I woke up one day and felt completely lost in myself. Whose body was this? Where had my happy self gone? Why did everything around me stink? How had people started shouting at each other instead of talking? Why was I so moody? Where were all these lights, sounds, and smells coming from? And why the hell was I alternating between sweating like a pig and freezing like a naked cat?!

After enduring that summer, which wasn't even particularly summery, I booked an appointment with a gynaecologist. He was matter-of-fact, without being unpleasant in any way, and confirmed that I had entered menopause. After an examination and a few more questions, he said everything was perfectly normal with me. I was prescribed oestrogen tablets and advised to get a bit more exercise than before. I rushed to the pharmacy, took a pill as soon as I'd paid, and thought, 'Now everything will be fine again.' After three days, I noticed the hot flushes were subsiding and my mood was becoming a little more stable. Days turned into months, and I was still waiting to feel like myself again.

I hate this menopausal hag who has taken over my body and soul

It's now been a year and a half since I stepped into/was shoved into menopause, and I'm more lost than ever. Of everything the doctor said, the words 'everything is perfectly normal with you' stuck in my head. NORMAL. There's damn well nothing normal about me. Everything is completely bloody messed up! I hate this menopausal hag who has taken over my body and soul. I'm not ready for this! I'm not an old woman! I really don't want this.

Diana, 51: "Suddenly I felt possessed by an evil spirit"

Diana 51: "Plötsligt var jag som besatt av en ond ande"

For the menopause: 

Agneta Sjödin: "I couldn't be going through menopause, I was too young"

Agneta Sjödin: "Jag som var så ung kunde ju inte vara i klimakteriet"

More food supplements for menopause:

A year and a half ago, I had my first hot flush in the middle of a lesson, and it lasted for about a minute. I remember this feeling of unease spreading through my body, immediately followed by chills. Sometimes, I would fall asleep between five and eight in the morning out of sheer exhaustion. I spent many sleepless hours in front of the computer at night. The sleep problems, of course, made things difficult as I felt I could never truly recover. I developed aches in my head and body, and then more pain in my wrists, groin, and fingers.

My back arthritis also worsened during this period

But despite all the signals, I never understood the connection at the time. I ate and exercised as usual and avoided things that made the arthritis worse. Since no one in the healthcare system explained to me that these could be clear signs of menopause, I just carried on as normal.

After a routine check-up with my gynaecologist, I was prescribed antidepressants – even though I wasn't depressed! I was also given sleeping pills. They might have helped a little, but I don't like taking lots of tablets. However, I had read that 

could be good for sleep problems. It was during this period that I was contacted by midwives Lotta Hasselberg and Anette Daberius, who were running a test panel with Great Earth.

In a situation where I wasn't getting the help I needed, I was willing to try anything. For six months, I took 

with hyaluronic acid, and the turning point came after just three months when my body felt much better. The aches in my joints and fingers disappeared too! I felt calmer in the evenings and could fall asleep more easily. After so many years of poor sleep, being able to relax was so valuable.

But I'm a little surprised that there was such a simple solution

But I'm also angry that as a woman, you're just expected to accept feeling unwell during menopause. There should be much more research and information available! Since I haven't experienced deep sleep for over ten years, it feels fantastic to be able to sleep for five hours straight, and I've even started dreaming at night again.

Pernilla Henriksson Skog is 50 years old. She lives in Karlskoga with her youngest daughter, who is 16 (her older daughter has already moved out). Pernilla is a qualified personal trainer and nutritional advisor and has worked as a group fitness instructor for 23 years. This autumn, she is working as a substitute teacher for years 7-9. Pernilla is one of 35 participants in the 

 that Great Earth conducted with Klimakterieportalen to measure the effects of nutritional supplements on menopausal symptoms.

Pernilla, 50: "I've started dreaming again"

Pernilla 50: "Jag har börjat drömma igen"

About six years ago, I had gynaecological surgery and woke up in menopause. I found it difficult to fall asleep and often woke up early in the morning, and sometimes during the night, with sweats and hot flushes.

Because I was sleeping poorly, I was in a terrible mood

My patience wore thin, and my poor loved ones were on the receiving end of more than one outburst. My short-term memory got worse, I lost the energy for work and friends, and I started to isolate myself. I took part in a study with Klimakterieportalen (the Menopause Portal) on nutritional supplements and menopausal symptoms. Since then, my joint pain has disappeared, and my body feels more mobile. The so-called 'stress legs' with tingling in my thighs have gone, so I fall asleep much more easily. Unfortunately, I still have some night sweats, but it's still much better.

However, it's important to remember that there's no quick fix for menopausal symptoms. I think it's crucial to be patient and not expect everything to improve in a week. I noticed the biggest improvement from the supplements after a few months. I also believe it's important to see the bigger picture and combine them with a healthy diet and regular exercise.

Cecilia Siöland has a large family and two dogs. She runs several businesses, including as a life coach and in construction and property. Cecilia is one of 31 participants in the 

 which Great Earth conducted with Klimakterieportalen to measure the effects of nutritional supplements on menopausal symptoms.

Cecilia, 53: "I lost the energy for work and friends"

Cecilia 53: "Jag tappade orken till jobb och vänner"

Articles about menopause: 

Fitness profile Monika Björn is many things, but above all, she is a menopause activist.

Follow her journey through menopause, exploring how she experimented with food supplements and hunted for information.

“I try to share as much knowledge as I possibly can,” says Monika.

When urinary tract infections, styes, sleep problems, low mood, and hair loss—to name just a few of her symptoms—began to occur one after another, her frustration grew, along with her curiosity. When no one in the healthcare system explained that these could be clear signs of perimenopause, she took matters into her own hands.

Fuelled by this frustration, she began to gather vast amounts of information. This soon led to a book, Stark genom klimakteriet (Strong Through Menopause), which garnered significant media attention and led to sold-out lectures across the country. The interest from women was immense, as it's a journey every woman in the world experiences in her own way.

“Life is too short to go around feeling unwell. We women are world champions at just getting on with it. I want to live life to the fullest and feel as good as possible,” she says.

Monika Björn has worked in fitness and health her entire professional life. She is a qualified personal trainer with a Bachelor's degree in sports science and psychology, a yoga teacher, a coach, and has also studied physiotherapy. She pores over new research and studies on menopause almost daily.

“It's one of the most enjoyable parts of my job; you never stop learning, and there are always new things to discover.”

After finishing her upper secondary education, she packed her bags and moved to the UK, soon settling in Scotland, where she stayed for four years.

“I worked partly in a gym, but also ran my own business as a personal trainer and group fitness instructor.”

Back home in Sweden, she studied sports science, pedagogy, and psychology. Alongside her studies, she worked as a master trainer for spinning classes all over the world.

“I studied during the week and travelled the world at weekends. It was a completely crazy, wonderful, and educational period that lasted for over ten years.”

“After a few years of travelling, I sought out yoga. I say sought out, because this was long before smartphones and Google. It meant you either had to look up 'yoga' in the Yellow Pages (a kind of large, heavy, physical phone book) or rely on the grapevine and simply ask around your network,” Monika explains.

Fast-forwarding to today, she has written another book called Yoga för dig som tränar (Yoga for Those Who Train).

Her third book is on its way and will be released in August.

For the past five years, her focus and main interest have been on women's health, as she entered perimenopause herself a few years ago. The information available was poor, as was the treatment she received from the healthcare system.

“My own level of knowledge in that area was like a black hole in space,” says Monika.

She began experimenting herself with things like food supplements to support her sleep. This helped for about seven months, as her hormone levels continued to change.

“Today, I feel very well with a combination of food supplements and bioidentical hormones.”

“It's high time that menopause became less of a taboo subject and that we women get access to the knowledge required to make informed, individual health choices. Life is too short to go around feeling unwell.”

Articles

Our Test Panel for Sleep, Muscle, and Joint Discomfort

Myths and misconceptions about the menopause

Monika Björn: "Don't just put up with feeling awful – do something about it!"

The 10 Symptoms of Menopause - What Can Help

Diana, 51: "Suddenly I felt possessed by an evil spirit"

Agneta Sjödin: "I couldn't be going through menopause, I was too young"

Pernilla, 50: "I've started dreaming again"

Cecilia, 53: "I lost the energy for work and friends"

A Chat with Monika Björn

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