Menopause marks a profound shift in a woman’s life, going beyond the end of menstrual cycles. It is a natural transition where the body adjusts to changing hormone levels, particularly estrogen and progesterone.
Menopause is officially reached when a woman has gone 12 consecutive months without a menstrual period, typically occurring between ages 45 and 55, with an average onset at 51. While this transition brings noticeable changes to the body and skin, it also opens the door to a new chapter of strength, wisdom, and self-care.
STAGES OF MENOPAUSE
Menopause is a gradual process that can be divided into three stages:
This is the transition phase leading up to menopause, which can start several years before the actual onset of menopause. During perimenopause, the ovaries begin to produce less estrogen, leading to irregular menstrual cycles and various symptoms like hot flushes and mood swings. The length and experience of perimenopause vary among women, but it typically lasts about 4-8 years.
Menopause itself is a single point in time, marked by the absence of menstruation for 12 consecutive months. The average age of menopause is 51, though it can occur earlier or later.
This stage begins after menopause and lasts for the remainder of a woman's life. During postmenopause, symptoms such as hot flushes may ease for many women, but the decrease in estrogen levels can increase the risk of health issues like osteoporosis and heart disease.
SYMPTOMS OF MENOPAUSE
Menopause symptoms can vary widely in severity and duration. Common symptoms include:
Hot Flushes (or Flashes): Ultimately the most common symptom of menopause, experienced by approximately 75% of women. A sudden feeling of warmth, often most intense over the face, neck, and chest. Sometimes accompanied by red blotches on your chest, back and arms.
Night Sweats: Hot flushes that occur at night and can disrupt sleep. You may even sweat so badly, you'll have to change your night clothes and sheets.
Irregular Periods: Periods may become lighter, heavier, or more erratic during perimenopause. These are all normal changes, but it's always best to make sure there isn’t a problem. Visit your doctor if your periods happen very close together, your periods last more than a week or your periods resume after no bleeding for more than a year. If in doubt, check it out.
Vaginal Dryness: Reduced estrogen can cause vaginal tissues to become dry and thin, leading to discomfort during intercourse. You may also find that your feelings about sex are changing. You could be less interested, or you could feel freer and sexier than before.
Mood Changes: Increased risk of mood swings, depression, and anxiety. Scientists are unsure why this happens. Possible causes include stress, family changes like growing children or aging parents, a history of depression, or feeling tired. Discuss what you're experiencing with your primary care provider or a mental health professional. There are treatments available to help.
Sleep Problems: Difficulty falling or staying asleep, often due to night sweats.
Weight Gain: Your metabolism slows down, which can lead to weight gain, particularly around the abdomen.
Thinning Hair: Reduced estrogen can affect the hair.
Skin Changes: Studies show that women’s skin loses about 30% of its collagen during the first five years of menopause and elasticity decreases by 1.5% per year after menopause. The skin changes you can encounter as a result are:
1. Dryness
2. Inflamed and itchy
3. Loss of Elasticity
4. Wrinkles and Fine Lines
5. Decreased Skin Thickness
6. Increased Sensitivity
7. Hyperpigmentation
8. Acne and Breakouts
9. Increased risk of other skin conditions such as Eczema and Psoriasis
For a full list of symptoms, check out our blog post
Menopause Symptoms - the official and unofficial list!
IMPACT ON HEALTH
The decrease in estrogen levels during menopause can have several long-term health implications:
Bone Health: Estrogen helps maintain bone density. Its decline can lead to osteoporosis, making bones more brittle and prone to fractures. Look to increase your calcium intake within your diet.
Cardiovascular Health: Lower estrogen levels can increase the risk of cardiovascular diseases. It's essential to monitor heart health and maintain a healthy lifestyle.
Mental Health: The hormonal changes can affect mental well-being, increasing the risk of depression and anxiety. Help and treatments are available.
MANAGING MENOPAUSE SYMPTOMS
There are various strategies to manage menopause symptoms and maintain overall health:
1. Lifestyle Changes
Diet: Eating a balanced diet rich in calcium and vitamin D can support bone health. Limiting caffeine, alcohol, and spicy foods can help manage hot flashes.
Exercise: Regular physical activity can improve mood, help maintain a healthy weight, and strengthen bones.
Sleep Hygiene: Maintaining a regular sleep schedule and creating a comfortable sleep environment can alleviate sleep problems.
2. Medical Treatments
Hormone Replacement Therapy (HRT): HRT can be effective in alleviating menopausal symptoms by replacing the hormones no longer produced by the body. However, it is not suitable for everyone and can have risks, so it should be discussed thoroughly with a healthcare provider.
Non-Hormonal Medications: Options like antidepressants can help with mood swings but do have their own side effects so consult with your doctor.
3. Alternative Therapies
Herbal Supplements: Some women find relief with supplements like black cohosh, though scientific evidence on their efficacy is mixed.
Acupuncture and Yoga: These practices can help reduce stress and improve overall well-being.
Menopause is a natural part of aging, bringing both challenges and opportunities. Understanding the stages, symptoms, and health impacts of menopause is crucial for managing this transition effectively. By adopting a healthy lifestyle, exploring medical and alternative treatments, and seeking support from healthcare professionals and support groups, you can navigate menopause with greater ease and confidence. Embracing this phase with knowledge and preparedness can lead to a healthy and fulfilling postmenopausal life.
If you need further information or specific help regards symptoms or treatment, please check out the Australasian Menopause Society.
