It is only when a woman has gone 12 months without menstruation that she enters menopause. Women typically reach menopause at the age of 51, however, it can happen earlier or later than this. Perimenopause and postmenopause are the two phases of menopause. These two stages of menopause are discussed below.
Symptoms
Women go through perimenopause, menopause, and postmenopause symptoms. Symptoms vary depending on how your body reacts to the changes.
Perimenopause Symptoms
During perimenopause, women may notice changes in their bodies and routines. Less estrogen from the ovaries causes these changes. Menopause symptoms include:
- Heavier or lighter periods
- Flashes of heat
- Insomnia
- In between-periods lengthening or shortening
- An ever-changing state of mind
- Sweaty palms at night
- Urethral alteration (incontinence and frequency)
- Vaginal dryness
Postmenopause Symptoms
For the first time in a year, postmenopausal women will not have a menstrual cycle. When a woman reaches this phase, she may experience the following:
- Hot flashes
- Insomnia
- Mood swings
- Night sweats
- Vaginal dryness
What difficulties exist?
A small number of women may develop difficulties as a result of menopause. While we don’t want to terrify you, it’s vital to be aware of any odd changes in your body and to report them to your doctor for further investigation and treatment. This will allow you to deal with any difficulties that may arise in a timely manner. These are capable of
include:
- Painful intercourse
- Slowed metabolic function
- Cardiovascular disease
- Osteoporosis
- Periodontal disease
- Cataracts
Managing menopause symptoms
Menopausal symptoms can be treated by:
- a balanced diet
- Regular physical activity
- keeping a check on your emotional well-being
- getting some much-needed rest
- a good night’s rest is essential
- helping with night sweats with light sleepwear and bedding
- avoiding the triggers of your hot flushes
- cessation of tobacco use
- MHT (menopausal hormone treatment), formerly hormone
- treatment as an alternative (HRT).
Menopause and diet
Dietary suggestions for maintaining excellent health during menopause include:
- Eat a variety of foods, including vegetables, fruits, cereals, whole grains, and lean meat, fish, and poultry.
- Drink more water and eat low-fat dairy meals rich in calcium.
- Caffeine and alcohol reduction (aim for one to two standard glasses or less per day, and two alcohol-free days each week).
Exercise and menopause
Exercise is vital. 30–45 minutes most days will help:
- sustain heart health and general well-being
- Keep your bones strong and prevent osteoporosis by lifting weights and doing strength training.
- keep your equilibrium and avoid harm from falls
- create a sense of calm and security
- reduce hot flushes
Menopause treatment
There are various techniques to alleviate menopausal symptoms. Eating a diet rich in fruits, vegetables, calcium, and whole grains is a good start. A strong baseline is essential.
Hormone treatment may be recommended by your doctor if you have severe symptoms. Hormone therapy can help minimize hot flashes, night sweats, vaginal atrophy, osteoporosis, and other symptoms.
Other medications can help improve:
- Topical hair loss treatments
- Dry vaginal lubricant
- Sleep aids
- Antibiotics for UTIs
- Medication for osteoporosis
Meditation, acupuncture, and other relaxation techniques are all-natural approaches to manage menopause. Menopause emotional support might come from a friend, group, therapist, internet community, or a combination of these.
Finally, realize that you are never alone in menopause. It is entirely typical for every girl to go through it. We hope our Menopause 101 article has helped you comprehend this particular bodily process.
Menopause Self-Care Suggestions
There are numerous things you can do to take care of yourself throughout menopause, even though there is nothing anybody can do to halt the natural cycles of life. Our top 10 Menopause Care Tips can help you alleviate symptoms and ease the transition into this new stage of life. Please see below for more information.
Educate Yourself on Health Risks
Even if you can manage your menopausal symptoms, you should talk to your doctor about the health dangers of estrogen decline. Consult your doctor if you have a family history of osteoporosis or heart problems. One of the best methods to protect your heart and bones is to exercise.
Invest in a Portable Fan
Menopause symptoms include hot flashes and nocturnal sweats. You may feel overheated all the time. You may not be able to regulate the temperature in public or at work, but you have choices. Investing in a portable fan is one method to stay cool wherever you are. What this low-cost equipment can accomplish for you may surprise you.
Lubricate and Moisturize
Menopause-related sex pain can impair intimate relationships and self-esteem. Recognize your options. Water-based lubricants and vaginal moisturizers found at pharmacies help many women. If none of these work, make an appointment to learn about prescription estrogen vaginal cream.
Keep in Touch With Friends
Mood fluctuations are frequent throughout menopause, and companions can help. Menopause can be irritating and cause mood swings, but chatting with friends might help. Maybe your buddies going through the same changes feel like you. Connecting with friends is one of the finest menopausal care solutions.
Talk to Your Doctor About Supplements
Consult your doctor if you want to use nutritional supplements for menopause or to avoid health concerns. Some women take calcium or black cohosh, but not everyone. Speak with your doctor about the best solutions for your body.