According to a 2023 survey by the Menopause Hub, of over 3,000 women at various stages of Menopause, over 87% believe that Menopause is still a taboo subject. Although 93%, according to the survey, do feel it is more acceptable to discuss it, many women still think that they are unprepared for either Menopause or perimenopause. At least 55% said they were aware of only a few symptoms and were unaware that there are over 40 symptoms, some of the most common being brain fog, memory loss, fatigue, anxiety, weight gain, or feeling overwhelmed. An alarmingly high percentage of women consider quitting work while going through menopause or family relationships suffer because of understanding the many symptoms.
What is the usual age for Menopause to Start
Menopause is a biological occurrence marking the end of a woman’s reproductive years. It occurs when the ovaries stop producing oestrogen and progesterone, the hormones responsible for regulating the menstrual cycle. Although Menopause usually happens between the ages of 45 and 55, it can vary depending on genetics, lifestyle, and health conditions. Some may experience the initial stages of declining ovary function years before this.
Three stages of Menopause
Menopause has three stages: perimenopause, Menopause, and post-menopause.
Perimenopause is the period leading up to Menopause, during which the ovaries start to produce fewer hormones, and the menstrual cycle becomes irregular. This is the time when your body begins the transition into Menopause, with hormone production from your ovaries starting to decline.
You may begin to experience Hot flushes, the most common symptom of Menopause, with over 75% of women reporting experiencing feeling heat that spreads over the face, neck, and chest.
These hot flushes can last a few seconds to several minutes and cause sweating, flushing, and palpitations.
Although your menstrual cycle may become irregular during perimenopause, it won’t stop.
Menopause signals the end of the menstrual cycle, often lasting a few months to several years, during which the ovaries stop releasing eggs and menstrual periods stop completely.
Menopause is confirmed when a woman has gone 12 months without a period.
Post-menopause is the time after Menopause when hormone levels stabilize and symptoms ease.
Menopause Physical and Emotional Symptoms
Menopause Hub has identified the top 5 symptoms experienced by women during Menopause. These are cognitive symptoms, such as brain fog and memory loss, experienced by 78% of women. 76% of respondents experienced fatigue, 70 % experienced anxiety, 66 % experienced weight gain, and 60% experienced feeling overwhelmed.
Other common menopausal symptoms may include night sweats, insomnia, vaginal dryness, urinary problems, mood swings, depression, and reduced libido. It’s important to note that not all women experience the same symptoms or the same intensity of symptoms. While some women may have mild or no symptoms, others may have severe or debilitating symptoms.
How can I tell I am having a hot flush?
During a hot flush, you may feel your body temperature rise, typically affecting the upper half of your body. You may also notice your skin becoming red or blotchy. This sudden heat can result in sweating, heart palpitations, and dizziness. After the hot flash, you may feel cold. Hot flashes may occur multiple times daily, and you may experience them for a year or several years. Avoiding triggers helps reduce the number of hot flashes you experience.
Triggers can include:
- Drinking alcoholic beverages or caffeine
- Consuming spicy foods
- Experiencing stress
- Being in a hot environment
If you are overweight or a smoker, you may experience more severe hot flashes. However, a few techniques can help alleviate hot flashes and their symptoms. One effective method is to dress in layers, which can help regulate your body temperature. Another helpful tip is to use a fan in your home or office to cool you down. Practising breathing exercises during a hot flash may reduce its intensity.
Avoiding Hot Flushes
It is advisable to avoid specific triggers such as spicy foods, caffeine, and alcohol, as they may worsen hot flashes. Smoking can also make hot flashes more intense. Dressing in layers can help in regulating body temperature. You can use a fan at work or home to cool you down. It is recommended to talk to your doctor about medications that may help alleviate your hot flushes symptoms.
Menopause can be managed with various treatments and therapies
It’s important to note that there isn’t a one-size-fits-all solution for Menopause since every woman has unique needs and preferences. There are a few options available for managing Menopause, such as Hormone Replacement Therapy (HRT), which involves taking synthetic or natural hormones to replace the ones that the ovaries stop producing.
Other options include nonhormonal medications like antidepressants, anticonvulsants, and blood pressure drugs, which can help alleviate some Menopause symptoms
Additionally, alternative therapies like herbal remedies, acupuncture, yoga, meditation, and hypnosis can alleviate some Menopause symptoms. It’s advisable to consult your doctor before embarking on any treatment or therapy.
Bone Health during Menopause
As women age, oestrogen production in the body reduces, which can decrease calcium in their bones. This, in turn, can result in osteoporosis, characterized by a significant decrease in bone density and an increased risk of fractures, especially in the hip and spine. Many women experience accelerated bone loss in the first few years after their last menstrual period.
To maintain healthy bones, it is important to:
- Limit your alcohol consumption.
- Exercise regularly and engage in weight training to help strengthen your bones.
- Take vitamin D supplements to help your body absorb calcium.
- Avoid smoking, which can weaken bones.
- Consult your doctor for information about medications to help prevent bone loss.
- Include calcium-rich foods, such as dairy products or dark leafy greens, in your diet.
Minding Your Heart During Menopause
It’s important to know that during Menopause, conditions related to your heart may arise, such as dizziness or cardiac palpitations. This is because decreased estrogen levels can prevent your body from retaining flexible arteries, impacting blood flow. To reduce your chances of developing heart conditions, it’s recommended to watch your weight, eat a healthy and balanced diet, exercise regularly, and avoid smoking.
Takeaway
Menopause is different for every woman. There is no standard way to experience Menopause, as each woman has her unique journey. Menopause can also vary in timing, duration, symptoms, and impact. Therefore, it is essential to respect and honour your own menopause experience and not compare yourself to others or unrealistic expectations.
Menopause is not the end but the beginning.
Menopause is not a destination but a new phase of life that opens new doors and possibilities.
Menopause is not a sign of decline but change and transformation.
Menopause is not a curse but a blessing that can enrich your life in many ways.
Menopause is not something to fear but something to embrace.
