What is menopause and how to deal with it.
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There are typically 3 phases to menopause. Firstly, there is a peri-menopause phase. This is described as the time where the body is beginning to transition into menopause and menstrual periods become irregular. Menstrual flow may also become heavier or lighter. Symptoms occur during the peri-menopause as a result of fluctuations in hormone levels.
Secondly, there's menopause itself. This is outlined as the time when a woman has had no periods for 12 consecutive months. Most women become menopausal naturally between the ages of 45 and 55 years, with the average age of onset at around 50 years. Interestingly, most Australian women experience menopause between 45 and 60 years of age. The average age of Australian woman undergoing menopause is 51 years old. Menopause is sometimes called ‘the change of life’ as it marks the end of a woman’s reproductive life. For most women, medical treatment isn’t needed for menopause. It needs to be noted that every woman’s menopause experience is unique. Symptoms are usually more severe when menopause occurs suddenly or over a shorter period of time. A woman should always speak to her healthcare professional in seeking more information on menopause.
Thirdly, there is the post-menopause phase. This is the name given to the period of time after a woman has not menstruated for an entire year (the rest of her life after going through menopause). During this stage, menopausal symptoms may ease for many women. Once a woman becomes postmenopausal, her hormone levels will remain at a constant low level. She will no longer be able to become pregnant and will not experience monthly menstrual cycles.
Symptoms commonly reported by peri, menopausal and post-menopausal women include hot flushes/flashes and night sweats, bodily aches and pains, dry skin, vaginal dryness, loss of libido, urinary frequency, and sleeping difficulties. Some women may have unwanted hair growth, thinning of scalp and pubic hair and skin changes. Importantly, not everyone finds the symptoms of menopause bothersome. About 60% of women will have mild symptoms for around 4-8 years. Twenty per cent of women will have no symptoms at all while another 20% will be severely affected, with symptoms continuing into their 60s or later.
In addressing menopause symptoms, women are encouraged to pay attention to their health, including quitting smoking, eating well, exercising regularly and incorporating some relaxation techniques. Self-management strategies such as carrying a fan, dressing in layers, always having a cool drink and a facial water spray can be helpful. Avoiding spicy foods, caffeine and alcohol will also reduce flushing. Some women may find relief from menopausal symptoms with herbal or alternative remedies, however, most have not been studied or shown to be of benefit scientifically.
When does menopause begin and how long does it last?
According to Healthline, most women begin developing menopause symptoms about four years before their last period. Usually, symptoms continue until about four years after a woman’s last period. A small number of women experience menopause symptoms for up to a decade before menopause actually occurs, and 1 in 10 women experience menopausal symptoms for 12 years following their last period. The median age for menopause is 51.
Are there home remedies and lifestyle changes for menopause?
Home remedy recommendations include dressing in loose-layered clothing, especially during the nighttime and during warm or unpredictable weather. This can help to manage hot flushes/flashes. Keeping a bedroom cool and avoiding heavy blankets at night can also help reduce chances of night sweats. If a woman regularly has night sweats, consider using a waterproof sheet under bedding to protect the mattress. Reducing daily calorie intake by 400 to 600 calories to help manage weight. It’s also important to exercise moderately for 20 to 30 minutes a day.
What’s the difference between perimenopause and menopause?
During perimenopause, a woman’s body is beginning the transition into menopause. This means that hormone production from a woman’s ovaries is beginning to decline. Women may begin to experience some symptoms commonly associated with menopause, like hot flashes/flushes. A woman’s menstrual cycle may become irregular, but it won’t cease during the peri-menopause stage.
What symptoms are caused by the reduced levels of estrogen?
About 75 percent of women experience hot flushes/flashes during menopause, making them the most common symptom experienced by menopausal women. Hot flushes/flashes can occur during the day or at night. Some women may also experience muscle and joint pain (known as arthralgia), or mood swings. It may be difficult to determine whether these symptoms are caused by shifts in hormones, life circumstances, or the aging process itself.
Identifying a hot flash/flush?
During a hot flash/flush, it is likely that a woman can feel her body temperature rise. Hot flashes/flushes affect the top half of a woman’s body, with skin even turning red in color or become blotchy. This rush of heat could lead to sweating, heart palpitations, and feelings of dizziness. After the hot flash/flush, a woman may feel cold. Hot flashes/flushes may come on daily or even multiple times a day. A woman may experience them over the course of a year or even several years. Being overweight and smoking may also make hot flashes worse. A few techniques which may help reduce hot flashes/flushes and their symptoms may be:
· Dress in layers to help with hot flashes/flushes
· Use a fan in your home or office space
· Do breathing exercises during a hot flash/flush to try to minimise it
How does menopause affect bone health?
The decline in estrogen production can affect the amount of calcium in bones. This can cause significant decreases in bone density, leading to a condition known as osteoporosis. It can also make a woman more susceptible to hip, spine, and other bone fractures. Many women experience accelerated bone loss the first few years after their last menstrual period. It’s always advised to speak with a health professional when assessing menopausal symptoms.
Is heart disease linked to menopause?
Conditions related to heart conditions may arise during menopause, such as dizziness or cardiac palpitations. Decreased estrogen levels can prevent a woman’s body from retaining flexible arteries. This can impact blood flow. Watching weight, eating a healthy and balanced diet, exercising, and not smoking can reduce the chances of developing heart conditions.
Will a woman gain weight when experiencing menopause?
It’s important to focus on maintaining a balanced diet, exercising regularly, and practicing other healthy habits to help control weight. Being overweight can increase risk for heart disease, diabetes, and other conditions. Focus on a healthy lifestyle to manage weight. Eat a well-rounded diet that includes increasing calcium and reducing sugar intake. Engage in 150 minutes a week of moderate exercise, or 75 minutes a week of more intense exercise, such as running.
Experiencing the same symptoms as a mother, sister, or friends?
The symptoms of menopause vary from one woman to another, even in the same family. The age and rate of decline of ovary function differ tremendously. This means a woman will need to manage menopause individually. What worked for a mother or best friend may not work for others. It’s important to talk to a doctor for any questions about menopause. A doctor can help to understand symptoms and find ways to manage them that work within any lifestyle.
How will a woman identify menopause if they’ve had a hysterectomy?
If a woman’s uterus was surgically removed through a hysterectomy, they may not know they’re going through menopause unless they experience symptoms such as hot flashes/flushes. If a woman isn’t having any symptoms, a simple blood test can determine if your ovaries are still functioning. This test can be used to help doctors find out estrogen levels, which may be beneficial if a woman is at risk of osteoporosis. Always discuss any questions with a healthcare professional regarding menopause.
Secondly, there's menopause itself. This is outlined as the time when a woman has had no periods for 12 consecutive months. Most women become menopausal naturally between the ages of 45 and 55 years, with the average age of onset at around 50 years. Interestingly, most Australian women experience menopause between 45 and 60 years of age. The average age of Australian woman undergoing menopause is 51 years old. Menopause is sometimes called ‘the change of life’ as it marks the end of a woman’s reproductive life. For most women, medical treatment isn’t needed for menopause. It needs to be noted that every woman’s menopause experience is unique. Symptoms are usually more severe when menopause occurs suddenly or over a shorter period of time. A woman should always speak to her healthcare professional in seeking more information on menopause.
Thirdly, there is the post-menopause phase. This is the name given to the period of time after a woman has not menstruated for an entire year (the rest of her life after going through menopause). During this stage, menopausal symptoms may ease for many women. Once a woman becomes postmenopausal, her hormone levels will remain at a constant low level. She will no longer be able to become pregnant and will not experience monthly menstrual cycles.
Symptoms of menopause
Symptoms commonly reported by peri, menopausal and post-menopausal women include hot flushes/flashes and night sweats, bodily aches and pains, dry skin, vaginal dryness, loss of libido, urinary frequency, and sleeping difficulties. Some women may have unwanted hair growth, thinning of scalp and pubic hair and skin changes. Importantly, not everyone finds the symptoms of menopause bothersome. About 60% of women will have mild symptoms for around 4-8 years. Twenty per cent of women will have no symptoms at all while another 20% will be severely affected, with symptoms continuing into their 60s or later.
In addressing menopause symptoms, women are encouraged to pay attention to their health, including quitting smoking, eating well, exercising regularly and incorporating some relaxation techniques. Self-management strategies such as carrying a fan, dressing in layers, always having a cool drink and a facial water spray can be helpful. Avoiding spicy foods, caffeine and alcohol will also reduce flushing. Some women may find relief from menopausal symptoms with herbal or alternative remedies, however, most have not been studied or shown to be of benefit scientifically.
Questions regarding menopause
When does menopause begin and how long does it last?
According to Healthline, most women begin developing menopause symptoms about four years before their last period. Usually, symptoms continue until about four years after a woman’s last period. A small number of women experience menopause symptoms for up to a decade before menopause actually occurs, and 1 in 10 women experience menopausal symptoms for 12 years following their last period. The median age for menopause is 51.
Are there home remedies and lifestyle changes for menopause?
Home remedy recommendations include dressing in loose-layered clothing, especially during the nighttime and during warm or unpredictable weather. This can help to manage hot flushes/flashes. Keeping a bedroom cool and avoiding heavy blankets at night can also help reduce chances of night sweats. If a woman regularly has night sweats, consider using a waterproof sheet under bedding to protect the mattress. Reducing daily calorie intake by 400 to 600 calories to help manage weight. It’s also important to exercise moderately for 20 to 30 minutes a day.
What’s the difference between perimenopause and menopause?
During perimenopause, a woman’s body is beginning the transition into menopause. This means that hormone production from a woman’s ovaries is beginning to decline. Women may begin to experience some symptoms commonly associated with menopause, like hot flashes/flushes. A woman’s menstrual cycle may become irregular, but it won’t cease during the peri-menopause stage.
What symptoms are caused by the reduced levels of estrogen?
About 75 percent of women experience hot flushes/flashes during menopause, making them the most common symptom experienced by menopausal women. Hot flushes/flashes can occur during the day or at night. Some women may also experience muscle and joint pain (known as arthralgia), or mood swings. It may be difficult to determine whether these symptoms are caused by shifts in hormones, life circumstances, or the aging process itself.
Identifying a hot flash/flush?
During a hot flash/flush, it is likely that a woman can feel her body temperature rise. Hot flashes/flushes affect the top half of a woman’s body, with skin even turning red in color or become blotchy. This rush of heat could lead to sweating, heart palpitations, and feelings of dizziness. After the hot flash/flush, a woman may feel cold. Hot flashes/flushes may come on daily or even multiple times a day. A woman may experience them over the course of a year or even several years. Being overweight and smoking may also make hot flashes worse. A few techniques which may help reduce hot flashes/flushes and their symptoms may be:
· Dress in layers to help with hot flashes/flushes
· Use a fan in your home or office space
· Do breathing exercises during a hot flash/flush to try to minimise it
How does menopause affect bone health?
The decline in estrogen production can affect the amount of calcium in bones. This can cause significant decreases in bone density, leading to a condition known as osteoporosis. It can also make a woman more susceptible to hip, spine, and other bone fractures. Many women experience accelerated bone loss the first few years after their last menstrual period. It’s always advised to speak with a health professional when assessing menopausal symptoms.
Is heart disease linked to menopause?
Conditions related to heart conditions may arise during menopause, such as dizziness or cardiac palpitations. Decreased estrogen levels can prevent a woman’s body from retaining flexible arteries. This can impact blood flow. Watching weight, eating a healthy and balanced diet, exercising, and not smoking can reduce the chances of developing heart conditions.
Will a woman gain weight when experiencing menopause?
It’s important to focus on maintaining a balanced diet, exercising regularly, and practicing other healthy habits to help control weight. Being overweight can increase risk for heart disease, diabetes, and other conditions. Focus on a healthy lifestyle to manage weight. Eat a well-rounded diet that includes increasing calcium and reducing sugar intake. Engage in 150 minutes a week of moderate exercise, or 75 minutes a week of more intense exercise, such as running.
Experiencing the same symptoms as a mother, sister, or friends?
The symptoms of menopause vary from one woman to another, even in the same family. The age and rate of decline of ovary function differ tremendously. This means a woman will need to manage menopause individually. What worked for a mother or best friend may not work for others. It’s important to talk to a doctor for any questions about menopause. A doctor can help to understand symptoms and find ways to manage them that work within any lifestyle.
How will a woman identify menopause if they’ve had a hysterectomy?
If a woman’s uterus was surgically removed through a hysterectomy, they may not know they’re going through menopause unless they experience symptoms such as hot flashes/flushes. If a woman isn’t having any symptoms, a simple blood test can determine if your ovaries are still functioning. This test can be used to help doctors find out estrogen levels, which may be beneficial if a woman is at risk of osteoporosis. Always discuss any questions with a healthcare professional regarding menopause.