Thriving Through Menopause

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The Pure TheraPro Team

The Pure TheraPro Education Team is comprised of researchers from diverse backgrounds including nutrition, functional medicine, fitness, supplement formulation & food science. All articles have been reviewed for content, accuracy, and compliance by a holistic integrative nutritionist certified by an accredited institution.
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Menopause, a pivotal stage in a woman's life, marks the end of the reproductive journey. Menopause typically graces women between 45 and 55, with 51 being the average age of onset of the cessation of their menstrual cycles. Hormonal changes, particularly the decline in estrogen and progesterone levels, usher in this phase, often and unfortunately accompanied by unwelcome symptoms such as hot flashes, mood swings, and headaches.

Menopause's timing can vary due to genetics and lifestyle choices like alcohol intake, smoking, and even how much sleep you get each night. Grasping its stages and age span is crucial to understanding its impact on women’s health.


Menopause unfolds in stages:

  1. Perimenopause: This prologue to menopause, beginning several years prior, brings hormonal fluctuations, irregular periods, and familiar foes like hot flashes and mood swings.
  2. Menopause: Officially declared after 12 consecutive months without any periods, it accompanies a significant drop in estrogen production.
  3. Postmenopause: Symptoms of perimenopause often wane, but estrogen's absence continues its bone-weakening legacy.

Unveiling the Connection between menopause and osteoporosis

Estrogen, the guardian of bone density, plays a pivotal role in maintaining robust bones by aiding Calcium absorption. However, as menopause leads to an estrogen plunge, bone loss accelerates, leaving postmenopausal women susceptible to osteopenia & osteoporosis.

Osteoporosis, often referred to as the "silent disease," stealthily erodes bone strength, rendering them brittle and prone to fractures, particularly in the hip, spine, and wrist. It's not merely about pain; it can profoundly impact mobility and overall quality of life.

Globally, osteoporosis affects around 200 million women, causing over 8.9 million fractures annually—equivalent to an osteoporotic fracture occurring every three seconds. Given women's heightened susceptibility, especially as they age, the impact on their health cannot be underestimated.

Osteoporosis wreaks havoc on the skeletal structure, weakening bones, especially in weight-bearing areas like the hip and spine, ultimately leading to immobility and posture changes, often resulting in height loss and a diminished quality of life.

Osteoporosis, often described as "porous bones," renders them fragile. It operates silently, striking without warning until a fracture occurs. Bone density, a crucial marker, depends on nutrients such as Collagen, Calcium and Phosphorus in bone tissue. Maintaining optimal density is vital for bone strength.

As menopause sets in, hormonal shifts become apparent, with a significant decrease in estrogen production. This shift, synonymous with menopause, weakens the protective shield around bone density. Bone loss, especially in the early postmenopausal years, significantly heightens the risk of developing osteoporosis.

Symptoms of menopause and osteoporosis often intertwine:

  • Hot Flashes: Indicative of both menopause and early osteoporosis.
  • Mood Swings: Often exacerbated by concerns about osteoporosis and fractures.
  • Menstrual Changes: Reflect hormonal shifts that impact bone health.

Other diseases related to Menopause

Heart disease: During menopause, hormonal changes, particularly the decrease in estrogen levels, can lead to unfavorable changes in cholesterol levels and blood vessel function. These changes contribute to the increased risk of heart disease. According to the American Heart Association, after menopause, women's risk of heart disease increases significantly, and by age 65, their risk is equal to that of men.

Breast Cancer: The risk of breast cancer increases with age, and some studies suggest that hormonal changes during menopause may also play a role. Breast cancer is the most common cancer among women in the U.S. The average risk of a woman in the U.S. developing breast cancer is about 13%. Estrogen and progesterone levels fall during menopause, but factors like family history, genetics, and lifestyle can affect the risk.
Early breast cancer may not have noticeable symptoms. However, women should be vigilant for changes in the breast, such as lumps, breast pain, changes in breast size or shape, nipple discharge (other than breast milk), or skin changes on the breast.

Vaginal Health Issues: Menopause often leads to vaginal dryness, atrophy, and discomfort, which can affect sexual health and quality of life. Vaginal health issues are common during and after menopause, affecting a significant portion of women in this stage of life. Menopause leads to a significant drop in estrogen levels, which affects the vaginal and urinary tissues. This hormonal shift can result in thinning of vaginal walls, and reduced elasticity. Symptoms of vaginal health issues during menopause may include vaginal dryness, itching, burning, pain during sexual intercourse (dyspareunia), and an increased susceptibility to urinary tract infections.


Prevention and Management

Embracing the process of healthy aging includes recognizing the connection between menopause and diseases like osteoporosis, adopting lifestyle adjustments, and contemplating supplementation when advisable. It's a proactive path towards enhancing bone health and elevating one's overall quality of life.

  • Prioritize Bone Health: Menopause signifies a critical phase where maintaining bone health takes center stage. Engage in weight-bearing exercises regularly to maintain bone strength, and quit smoking and limit alcohol to reduce the risk of osteoporosis. Calcium & Collagen are fundamental building blocks for strong bones, and Vitamin D3 & K2 are essential for its absorption. During menopause, it becomes even more critical to ensure you're getting enough of these vital nutrients. Incorporate Calcium-rich foods like sesame seeds, grass-fed and fermented dairy products, and organic leafy greens into your diet.

  • Embrace a Healthy Lifestyle: During menopause, adopting a healthy lifestyle takes on added significance. This phase of life often comes with changes in metabolism and hormonal balance, which can affect heart health. To support your heart and overall well-being, it's essential to prioritize a heart-healthy diet. A diet rich in fruits, vegetables, and clean proteins can help maintain optimal cardiovascular function. These nutrient-dense foods provide essential vitamins and minerals that contribute to heart health. Incorporate regular physical activity into your routine to improve cardiovascular health. Engage in regular physical activity, aiming for at least 150 minutes of moderate-intensity exercise per week.
  • Manage stress: Menopause brings about significant hormonal changes that can often result in mood swings and emotional fluctuations. Managing stress during this phase becomes particularly important as it can help alleviate mood swings and promote emotional well-being. Relaxation techniques such as meditation or yoga are effective tools to combat stress during menopause. These practices encourage mindfulness, deep breathing, and the release of tension from the body and mind. They can help women navigate the emotional ups and downs associated with this life transition more gracefully.

Top recommended supplements to navigate Menopause:

  • Calcium and Vitamin D3:

Calcium is crucial for maintaining strong bones, and Vitamin D aids in its absorption. Vitamin D supplementation may also be recommended for managing mood swings, as Vitamin D deficiency, especially during menopause, has been strongly linked to an increased risk of mood disturbances.

Pure Thera’s Vegan A-D-K Full-Spectrum: Its a 5-IN-1-SUPPORT, formulated with two bioavailable forms of Vitamin A (Palmitate and Beta Carotene), VEGAN & LIPOSOMAL Vitamin D3 along with two essential forms of VEGAN & LIPOSOMAL K2 (MK-4 + MK-7). Vitamin D3 helps the body absorb Calcium, while Vitamin K2 helps the body ensure that Calcium is properly utilized (i.e., that it is ending up in the bones and not in the heart and blood vessels). Vitamin K2 keeps Calcium in bones and teeth (where it belongs) and out of soft tissues (where it should not be).

  • Probiotics:
Probiotic supplements can help maintain vaginal health by promoting a balanced vaginal microbiome. This can be especially beneficial for addressing vaginal dryness and discomfort during menopause.

Our Power Probiotic Daily™ is a vegan, dairy and gluten-free probiotic totaling 30 billion CFU per capsule. It uses innovative packaging techniques, specifically a patented climate-controlling desiccant bottle, which protects the probiotic microorganisms from harmful elements such as heat, moisture, and oxygen.
If you suffer from a chronic digestive condition, autoimmune issues, or Candida overgrowth, restoring a healthy balance of "good bacteria" in your GI tract is vital.
  • Vitamin B Complex:
B vitamins, particularly methylated and coenzyme forms of B6, B9 (Folate), and B12, play a powerful role in mood regulation. B vitamin supplements can be considered for those experiencing mood swings or depression & fatigue related to menopause.

Methyl B Complete™ is a cutting-edge formula comprised of 5 key nutrients: Quatrefolic® Folate for maximum MTHFR (detox & energy) support, Trimethylglycine, a super-bioactive blend of Vitamin B12, as well as Vitamin B6 in its coenzyme form and the highest-quality Vitamin B2 (Riboflavin). This synergistic formula is responsible for supporting healthy homocysteine levels (heart health and inflammation), vibrant energy production, optimal detoxification, a robust metabolism, and peak cognitive function.

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International Osteoporosis Foundation. (2020). Facts and Statistics. Retrieved from

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Stuenkel, C. A., Davis, S. R., Gompel, A., Lumsden, M. A.; Murad, M. H. (2021). Treatment of Symptoms of the Menopause: An Endocrine Society Clinical Practice Guideline. The Journal of Clinical Endocrinology & Metabolism, 106(6), 1733-1761.