Toothed Whales, The Grandmother Hypothesis and Staying Healthy Through one of Nature's Grand Transitions
By Hilary Leam,
Reakiro Advisor and Founder of paused.com
Did you know that, apart from humans, toothed whales are the only other mammals that experience menopause?
Researchers have been searching for clues to explain why for decades, and Darren Croft, a behavioural ecologist at the University of Exeter, summarises the most commonly held ‘grandmother hypothesis’: That “Whales and humans share a really rare set of social and ecological conditions that resulted in an evolutionary benefit for female longevity and a cost for continued reproduction later in life.”
In simpler terms, the grandmother hypothesis suggests that grandmothers/older women are so invaluable in the process of raising grandchildren and allowing mothers to have more kids that nature needs to keep them alive as a safeguard of their genetic code. Women are amazing!!!
Despite now appreciating scientific wisdom around the reasons for menopause and the miracles of the female body, when I was growing up, menopause wasn’t something that was talked about much. There were some feeble jokes about hot flushes and lots of embarrassed giggling if someone was bold enough to mention the M word.
Fortunately, times are changing, and the ‘taboo’ topic of menopause is being liberated.
For me, menopause crept up unexpectedly. I thought it was something that occurred in your 50s, when your periods would stop, and you might have some hot flushes. But it turns out it’s a lot more complicated and unpredictable than that! However, with a bit of support and a lot more understanding, it is possible to navigate peri-menopause in a positive and enriching way.
Menopause is not a stop sign—it’s a transition, a new phase of life that, with the right knowledge and support, can be managed with grace. This blog explores the symptoms of menopause, how they manifest in surprising ways, and the practical steps you can take to navigate this journey with confidence.
From nutrition and exercise to natural remedies and stress management, let's break down the tools available to help you feel strong, balanced, and empowered through this next stage of life.
What is menopause?
Menopause officially occurs when a woman stops having periods completely (meno – pause), but the process of getting to menopause may take years, and it’s referred to as peri-menopause.
There are 48 common signs of peri-menopause (we all know about the common hot flushes), but my symptoms showed up in surprising ways. I had dental issues, nausea, digestive problems, and lost my sense of taste and smell.
Never underestimate the power of hormones; they are messengers that control what’s going on in our bodies and brains, and as the hormone oestrogen declines, we may find ourselves experiencing a rollercoaster ride of symptoms.
When I started having strange but ‘apparently’ unrelated health problems, it took a couple of years for me to discover that they were, in fact, all linked to peri-menopause. Sometime in my mid-40s, I started having digestive issues. I was eating the same food as always, and the same quantity, but something wasn’t right.
It was a similar story with dental problems that cropped up: I was brushing and flossing as per normal so what was the problem? Why was I experiencing so much gum inflammation?
I didn’t know what was going on and visited numerous doctors without getting a clear answer. But I persevered and kept asking questions until, eventually, they were able to join the dots. My doctor referred me to a gynaecologist, who revealed that my health issues were due to peri-menopause!
Looking back now, it all makes sense, and it was a relief to find out that there was a reason for the changes that I was experiencing.
How do you know it’s peri-menopause?
With a multitude of symptoms and every woman’s experience of peri-menopause different, it’s not possible to generalise about the condition, and there are no quick fixes to alleviate symptoms.
But if you’re between the ages of 40 and 50, experiencing a combination of loss of sexual desire, dry skin, mood swings, loss of bone density, joint pain, insulin resistance, high cholesterol, and high triglycerides. Then, you might want to start exploring options to help your body navigate this transition.
The Power of Nutrition & Exercise in Menopause
As you transition through peri-menopause, your body’s needs shift, particularly the needs of your bones, muscles, and metabolic function. Declining oestrogen levels can lead to a loss of muscle mass, decreased bone density, and changes in metabolism that impact energy levels and weight distribution.
The good news? The right combination of nutrition and exercise can help counteract these changes, supporting strong bones, a healthy heart, and overall well-being. Experts like Dr Mary Claire Haver, author of The New Menopause, emphasise that food and movement are powerful tools in managing menopausal symptoms and promoting longevity.
Here’s how you can adapt your diet and exercise routine to feel your best:
What to Eat for a Stronger Body & Balanced Hormones
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Leafy greens – Load up on spinach, kale, and salad greens to boost calcium, magnesium, and vitamin K for bone strength.
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Protein-rich foods – Opt for salmon, chicken, tofu, lentils, and eggs to maintain muscle mass and keep metabolism steady.
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Omega-3 fatty acids – Found in salmon, flaxseeds, walnuts, and chia seeds, Omega-3s help reduce inflammation and support brain function.
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Citrus fruits – Lemons, limes, and grapefruit are rich in vitamin C, which has been shown to help combat hot flushes.
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Full-fat plain Greek yoghurt – A great source of protein, calcium, and vitamin D to support bone health and digestion.
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Nuts & seeds – Packed with healthy fats, fibre, and essential minerals. Almonds, walnuts, and flaxseeds are excellent choices.
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Avocados – High in monounsaturated fats and fibre, they support heart health and hormone balance.
The Best Exercises for Bone & Muscle Strength
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Strength training – Lifting weights or using resistance bands helps build muscle and strengthen bones, reducing the risk of osteoporosis.
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Weight-bearing exercises – Activities like walking, jogging, or dancing improve bone density by stimulating bone-forming cells.
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Yoga & Pilates – Support flexibility, balance, and core strength while also helping to relieve stress.
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Swimming & cycling – Low-impact workouts that provide cardiovascular benefits without straining joints.
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Wearing a weighted vest – Helps improve bone density and posture while walking or doing light exercise.
By making small but impactful changes to your diet and workout routine, you can help your body adjust to this natural transition while maintaining strength, balance, and overall vitality.
A Comprehensive, Natural Defence Against Menopause Symptoms
Before diving into more specific solutions, it’s worth highlighting a comprehensive, all-in-one supplement designed to support women through peri-menopause: SOOL Menopause Active Complex.
Formulated with six powerful plant extracts, including phytoestrogens and omega-rich oils, it helps balance hormones, ease hot flashes, stabilise mood, support bone health, and promote restful sleep—all key areas affected by menopause.
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Hop Cone Extract – Natural phytoestrogens help regulate mood and reduce hot flashes.
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Seabuckthorn Seed & Primrose Oils – Rich in omega-3s & GLA to support skin, joint, and hormonal health.
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Lavender & Sage Extracts – Help calm stress, improve sleep, and ease anxiety.
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Sunflower Plant Sterol Ester – Supports cholesterol balance and bone strength.
With the addition of essential vitamins A, D3, B6, and B12, SOOL Menopause provides a powerful, science-backed foundation for navigating this transition with strength and ease.
Problems related to peri-menopause and what to do about them
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Disturbed sleep
Sleep problems are a common issue during peri-menopause, and combined with hot flushes, they can result in a restless night thrashing about in a hot mess of bedding.
What can you do?
Opt for cool cotton, hemp or linen fabrics for sleepwear and bedding. Breathable fabrics will help you to stay cool.
Try introducing a calming wind-down ritual at the end of the day and avoid using digital devices before bedtime. A cooling breeze or fan will help with controlling your body temperature. You could also consider taking Reakiro’s CBD for sleep.
Reakiro offers a range of full and broad-spectrum CBD products specifically formulated to promote restful sleep and relaxation. Taking a few drops before bed could help relax your body, relieve stress and pain, and promote a better night’s sleep.
Poor or insufficient sleep will quickly take its toll on the body. You will feel tired and lethargic due to an imbalance in energy and hormones, which will consequently reduce your mental and physical performance.
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Brain fog
Many women in peri-menopause experience ‘brain fog’. If you’re constantly forgetting things or feel confused by everyday activities, you could be experiencing a peri-menopausal decline in brain activity.
What can you do?
Lion’s Mane can bring clarity of thought and better focus. Consider taking Reakiro’s brain-boosting supplement or the combination of 4 mushrooms (Lion’s Mane, Chaga, Reishi, and Shiitake)
Crafted from 100% fruiting bodies, these vegan, gluten-free, and dairy-free gummies deliver a natural mushroom flavour with a hint of sweetness, offering a tasty way to boost your health.
Chaga and Shiitake mushrooms work together to enhance immune health by strengthening your body’s defences. Chaga, rich in antioxidants, combats free radicals and bolsters the immune system, while Shiitake boosts immunity by increasing white blood cell production and fighting off infections.
Reishi and Lion's Mane mushrooms work together to naturally boost energy and endurance. Reishi helps reduce fatigue and maintain sustained energy by balancing stress and supporting adrenal health, while Lion's Mane enhances mental clarity and energy by reducing fatigue and improving focus.
Reishi’s adaptogenic properties help the body reduce stress and promote relaxation by regulating cortisol levels. At the same time, Lion's Mane supports brain health by promoting nerve growth factor (NGF), which helps alleviate stress and anxiety, contributing to improved mental well-being.
4 Mushroom Gummies Vegan Complex: Lion's Mane, Chaga, Reishi, Shiitake, 60pcs
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Dental issues
Specialist periodontist Dr Neesha Patel explains that hormonal fluctuations, particularly a decline in oestrogen levels, can exacerbate issues in the mouth and compromise oral health. “This increases the risk of periodontal disease, including gingivitis [an early form of gum disease] and periodontitis [a later stage of gum disease], leading to attachment loss and tooth loss,” explains Dr Patel.
What can you do?
Ensure that you get enough calcium from your diet and consider a supplement to top up vitamin D levels to keep teeth and bones strong. Quit smoking and limit alcohol consumption to help reduce your risk of osteoporosis-related issues. Smoking and heavy drinking can have a negative impact on your bone and oral health by damaging cells that build bones.
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Dry skin
Dry skin is a common complaint during peri-menopause and skincare products that contain CBD have been crafted to improve skin resilience and support collagen production.
What can you do?
Reakiro’s Renew and protect CBD facial oil, containing bakuchi oil and plant pro-retinol, relieves dry skin.
Reakiro’s CBD facial oil can be used in conjunction with Reakiro’s Protect and Repair CBD night cream and Reakiro’s Protect and Repair CBD day cream.
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Stress
Don’t let work stress take over and look after your social life
It can be easy to become consumed with work, only thinking of upcoming projects and deadlines. However, your social life is incredibly important for both your mental and physical health.
What can you do?
Taking a moment to breathe, relax, and put things into perspective can be easier said than done. But taking one step at a time, it is important to recognise what is causing stress and how you can deal with it. Reports have shown that CBD can help alleviate stress and workplace anxieties.
Connecting with community creates a sense of wellbeing. Consider yoga classes, meditation, and walking in nature. Explore the creative arts, whether you’re viewing it or making it. Be kind to yourself and give yourself permission to take a power-nap every now and then. Or treat yourself to a monthly therapeutic massage.
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Emotional rollercoaster
Menopause is both a time of physical transformation and emotional adjustment and the emotional ups and downs can be as disruptive as the physical ride we’re on.
As hormones taper off we may feel depressed and lack energy. Although there are obvious advantages to the end of the monthly period this can also be an emotionally charged time. For those women who haven’t had children, menopause signals that the opportunity to conceive a child naturally is now gone. And mothers going through menopause typically also find that this coincides with their “nest” emptying out.
What can you do?
Prioritise your health and wellness by taking care of a healthy diet and exercise plan and try to avoid comparing your peri-menopause experience with others. Navigating the menopausal minefield is difficult enough without comparisons. We all experience menopause differently and deal with it differently. Some of us will opt for hormone therapy (HT) while others choose not to. Whether we go for HT or not, it’s our choice and we need our friends and partners to support our decisions.
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From Taboo to Triumph: Thriving Through Menopause
The key to navigating this phase is open conversations, shared experiences, and support. By breaking the taboo, we empower ourselves and future generations to embrace menopause with confidence and the right tools to thrive.
Here’s a word of encouragement for women facing menopause: while your childbearing years are behind you, your life is in front of you. Embrace the changes, lean on the women around you for support, and make use of resources! Knowledge is power, and nature is bountiful with remedies and tools to help you feel strong, balanced, and in control. With the right approach, menopause isn’t something to endure—it’s a new chapter to embrace.
