Menopause simply means the end of menstruation. As a woman ages, there is a gradual decline in the function of her ovaries and the production of estrogen. Menopause, or the permanent end of menstruation and fertility, is a natural biological process, not a medical illness. Even so, the physical and emotional symptoms of menopause can disrupt your sleep, debilitate your energy and — at least indirectly — generate feelings of sadness and loss.
Women typically menstruate for the last time at about 50 years of age. A few stop menstruating as young as 40, and a very small percentage as late as 60.
When menopause occurs naturally, it tends to take place anywhere between the ages of 40 and 58, with an average age of 51. But for some women it can occur as early as the late 30s, or as late as your 60s. When menopause occurs before 35, it is considered premature menopause.
Women who smoke tend to go through menopause a few years earlier than nonsmokers. Most women notice some menstrual changes -- such as a shortening of cycle length (periods occurring closer together), skipped menstrual periods, and occasional heavy periods -- up to a few years before menstruation ceases. Certain surgical or medical treatments or medical conditions can bring on menopause earlier than expected.
These include:
Hysterectomy,
chemotherapy
and radiation therapy, premature ovarian failure.
There is great variation in experience of menopause among women. About 75% of women have hot flashes. Nighttime hot flashes are more common and may result in chronic sleep deprivation. Mood changes aren’t as well understood, but some women report an obvious change in mood. In addition, women may experience vaginal dryness, painful intercourse, and urinary symptoms. These symptoms are often temporary and pass as your body adjusts. Hormone replacement therapy can help relieve the symptoms in the meantime.
However, menopause does increase your risk of osteoporosis (thinning of the bones) and heart disease.
For women undergoing natural menopause, the process is gradual and is described in three stages:
Perimenopause: Begins many years before the final menstrual period. It can last 6 years or more, and ends 1 year after the final menstrual period.
Menopause: Menopause is the point when a woman has her last menstrual period. Menopause is diagnosed when a woman has gone without a period for 12 consecutive months.
Postmenopause: These are the years after menopause. During this stage, menopausal symptoms, ease for most women. However, health risks related to the loss of estrogen increase as the woman ages.
The signs and symptoms of menopause include: irregular or skipped periods, hot flashes, changes in sex drive, insomnia, mood swings, fatigue, increased abdominal fat, thinning hair, loss of breast fullness, depression, decreased fertility, racing heart, headaches, joint and muscle aches and pains, vaginal dryness, bladder control problems.
Not all women get all of these symptoms.
Fortunately, many of the signs and symptoms associated with menopause are temporary. Take these steps to help reduce or prevent their effects:
- Cool hot flashes: Get regular exercise, wear lightweight clothes made of natural fibers, and avoid hot beverages, spicy foods, alcohol, hot weather and even a warm room.
- Use relaxation techniques: Meditation, yoga, listening to soft music and massages
- Decrease vaginal discomforts: Use over-the-counter water-based vaginal lubricants or moisturizers. Staying sexually active also helps.
- Optimize your sleep: Avoid caffeine and plan to exercise during the day.
- Strengthen your pelvic floor
- Eat a healthy diet
- Don’t smoke
- Exercise regularly:this will help maintain your body’s hormonal balance
- Avoid stressful situations as much as possible
- Talk to your doctor, schedule regular checkups
The transition to menopause can be a time of great change, a time of reflection and inspiration. Although transitions of any kind can be naturally difficult, many women experience a brand new sense of freedom and anticipate personal growth, because menopausal women have confidence and experience. |
