Menopause can cause some problematic mental and physical symptoms, but it does not signal the end of femininity and sexuality. Many people find that life after menopause brings new opportunities for growth, freedom, and positive changes.
The information that follows can help you understand the physical and emotional changes of menopause, discover common ways to deal with the discomfort it brings and learn how to embrace the challenges of menopausal changes.
Menopause is a natural turning point in a woman’s life that marks the end of the menstrual cycle and childbearing years. It typically occurs, on average, at the age of 51 due to low hormone levels and reduced ovarian function resulting from normal aging. Hormonal imbalances, chemotherapy, radiation or a total hysterectomy may also cause premature menopause.
Because menopause happens over a few years, it typically occurs in three stages:
Perimenopause. The ovaries gradually produce less oestrogen in the four to five years leading to menopause. In the last two years of perimenopause, oestrogen levels drop significantly. This is usually the stage where the most severe menopausal symptoms are experienced.
Menopause. Twelve months after the last period marks the official stage of menopause. At this point, the ovaries produce no progesterone, only low oestrogen levels and stop releasing eggs.
Post-menopause. In the years after menopause, symptoms like hot flashes usually ease, and the effects of decreased oestrogen may need to be managed.
Tell-tale signs and symptoms like hot flushes and irregular periods are usually enough to let women know they’re going through menopause. Other signs may include:
Physical changes:
Emotional changes:
Not all women encounter menopausal symptoms, and the process can be very different for each person. If you’re experiencing severe depression or anxiety, bleeding after menopause, or your symptoms are interfering with daily life, you should seek medical attention straight away.
Low levels of oestrogen are linked to several health issues common to older women. Postmenopausal women are more likely to suffer from:
You must see your doctor regularly in the years leading up to and following menopause. Get regularly screened and checked to monitor these conditions. Stopping smoking, taking steps to manage your blood pressure, exercising regularly, and maintaining a healthy diet will all help lower the risks associated with the concerns above.
Although menopause itself requires no medical treatment, there are many ways to help relieve your symptoms and make this transition as comfortable as possible. To reduce or prevent symptoms, you may try to:
Hormone replacement therapy (HRT). Oestrogen and/or progesterone replacement drugs are used to treat the problematic side effects of menopause. Hormonal replacement therapy is generally safe but may or may not be right for you, depending on your personal and family medical history. Other medications can help reduce hot flashes. You don’t have to have severe symptoms to justify receiving medical support.
Explore alternatives. Some people find practices like acupuncture, meditation, or relaxation techniques helpful for managing stress related to menopause. Others choose to explore options such as evening primrose oil, ginseng, liquorice or wild yam. Because the scientific evidence for these remedies is limited and safety can vary, it’s essential to speak with a healthcare professional before trying them.
Cool down. Try to determine what causes your hot flushes by documenting what you do when they strike. You may find that spicy food, alcohol, weather changes and hot beverages can all cause discomfort. To reduce their effects, avoid triggers and always dress in layers.
Catch up on your sleep. If you’ve noticed that sleep has become a challenge, try avoiding caffeine and reserving exercise for the morning. Using relaxation techniques before bed and a regular schedule is your best defence against insomnia. If hot flushes are disrupting your sleep, adjust the room temperature and always sleep with layers.
Be balanced. Eat a healthy, balanced diet low in saturated fats, sugars and oils and high in fruit, vegetables and whole grains. Ensure you’re getting enough calcium and vitamin D, and consider consulting your doctor about potential supplements.
Exercise more. Aim for at least 30 minutes of physical activity daily to help reduce your risk of heart disease and high blood pressure. Weight-bearing exercise (for example, weightlifting, walking, yoga, or golf) can help increase bone density and reduce the risk of developing osteoporosis. Other forms of exercise, such as yoga, have also been shown to help reduce hot flushes.
Kick the habit. Smoking not only increases your risk of heart disease, stroke, osteoporosis and cancer, but it’s also linked to early menopause and may increase hot flashes. Remember: it’s never too late to stop.
Before selecting a type of treatment or making significant lifestyle changes, however, it is essential to consult your doctor.
It can be challenging to be on the outside looking in when someone you love is going through menopause. Even though it happens to all women, that doesn’t make the process any easier. Try to be sympathetic and remind yourself that the physical symptoms often worsen in conjunction with the emotional challenges they accompany. Don’t take mood swings personally. Remember that this phase of life is temporary, regular and will eventually pass with time.
In today’s youth-obsessed society, a woman’s perception of menopause is usually affected by many negative stereotypes. This is unfortunate because most postmenopausal women look back at this time as the beginning of many positive changes. Instead of focusing on the “losses” of menopause, why not focus on the gains? Menopause is not only a significant life change in a woman’s life, but it’s also an excellent opportunity to take some time to reflect on this new life stage and renew your commitment to your physical health and emotional happiness.
This information supplements the care provided by your GP or mental health professional and is not to be used as a substitute for professional medical advice. Always consult your GP or another qualified healthcare or mental health professional if you have questions about a medical condition or treatment plan.