Menopause is a natural phase that signals the end of a woman’s reproductive years. It is characterised by no periods for 12 months and brings physical, emotional, and psychological changes and typically occurs between ages 45-55.
This guide provides information on the stages of menopause, symptoms, challenges, and tips for managing changes through lifestyle modifications, emotional well-being, and seeking professional help. It aims to empower women to confidently navigate the menopause journey.
Menopause is a major life transition for women, marked by hormonal changes that impact physical and emotional well-being. Understanding these shifts is key to managing symptoms and maintaining health. This section explores the hormonal dynamics of menopause and how they affect women.
Oestrogen is a vital hormone for women, regulating the menstrual cycle and reproductive system. As women age and approach menopause, the ovaries produce less oestrogen, causing fluctuations and eventual decline, leading to menopausal symptoms.
Progesterone works in tandem with oestrogen to regulate the menstrual cycle and maintain pregnancy. It prepares the uterine lining for a potential pregnancy each month.
Similar to oestrogen, progesterone levels decline during menopause. This decrease contributes to irregular menstrual cycles during perimenopause and eventually leads to the cessation of menstruation.
FSH is produced by the pituitary gland and is crucial for stimulating the growth of ovarian follicles, which contain eggs, during the menstrual cycle. As ovarian function declines, FSH levels increase in an attempt to stimulate the ovaries. High levels of FSH are often used as an indicator of menopause.
LH works with FSH to trigger ovulation and the release of an egg from the ovary. Like FSH, LH levels also rise as the ovaries become less responsive, contributing to the cessation of the menstrual cycle.
Though typically associated with male biology, testosterone is also present in women and contributes to libido, energy levels, and muscle mass. Testosterone levels decline with age, which can affect sexual desire and energy levels in menopausal women.
Menopause happens in stages, which are:
Perimenopause is the transitional phase leading up to menopause, typically starting in a woman’s 40s but sometimes occurring earlier. During this stage, hormonal fluctuations are common, and the following changes occur:
Menopause is officially diagnosed when a woman has gone 12 consecutive months without a menstrual period. The hormonal landscape during menopause is characterised by:
Postmenopause refers to the period after menopause, during which symptoms may persist but often become less severe. Key hormonal changes include:
Let’s understand what impacts these hormones can have on a woman’s body.
Hot flashes and night sweats are among the most common and disruptive symptoms of menopause. Characterised by sudden, intense feelings of heat and sweating, they can significantly impact daily life and sleep quality. Managing these symptoms involves a combination of lifestyle changes, home remedies, and medical treatments.
Here are some practical tips to help manage hot flashes and night sweats effectively.
As women experience menopause, their nutritional requirements change. Understanding these changes and adapting your diet accordingly can help manage symptoms and promote long-term health. Here are some key nutritional considerations:
Regular physical activity is crucial for menopausal women to manage symptoms, maintain bone and heart health, control weight, and improve well-being. Let’s discuss some personalised exercise recommendations and practical tips for incorporating different types of physical activity into daily life.
Improves cardiovascular health, burns calories, and boosts mood. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise. Examples include walking, jogging, swimming, cycling, and dancing. Choose activities you enjoy to stay motivated. Incorporate variety to prevent boredom and reduce the risk of injury.
Builds and maintains muscle mass, strengthens bones, and improves metabolism. Perform strength training exercises at least two days per week, targeting all major muscle groups. Examples include weight lifting, resistance band exercises, and bodyweight exercises (such as squats, lunges, and push-ups). Start with lighter weights and gradually increase resistance. Focus on proper form to prevent injury. Consider working with a trainer to develop a personalised programme.
It enhances flexibility, reduces muscle stiffness, and improves range of motion. Include flexibility exercises in your routine at least two to three times per week. Examples include stretching, yoga, and Pilates. Stretch after warming up or at the end of your workout. Hold each stretch for 15-30 seconds without bouncing.
These exercises improve balance, coordination, and reduces the risk of falls. Perform balance exercises at least two to three times per week. Examples include standing on one leg, heel-to-toe walking, and specific yoga or tai chi poses. Practise balance exercises in a safe environment. Use a chair or wall for support if needed.
It reduces stress, improves mental clarity, and enhances emotional well-being. Incorporate mind-body practices into your routine as often as needed. Examples include yoga, tai chi, and meditation. Join a class or follow online videos to learn proper techniques. Focus on breathing and mindfulness during practice.
Navigating the menopause journey can be challenging, but with the right information and support, it can also be a time of growth and self-discovery. Understanding hormonal changes, managing symptoms through a healthy diet and regular exercise, addressing mental health, and exploring medical and alternative treatments can help make this transition smoother and more manageable.
Remember to consult with healthcare providers for personalised advice and support. By taking proactive steps and prioritising self-care, women can navigate menopause with confidence and embrace this new chapter in their lives.
Menopause typically occurs between the ages of 45 and 55, marking the end of menstrual cycles and that of a woman’s reproductive phase.
Signs of menopause in a woman include hot flashes, night sweats, irregular periods, mood swings, and vaginal dryness.
During menopause, the body experiences hormonal changes that lead to the cessation of menstrual periods, hot flashes, mood swings, and various physical and emotional symptoms.
Dr Norleen Mohd Salleh
Consultant Obstetrician & Gynaecologist
Sources:
Spread the love, follow us on our social media channels