Health Tips

Menopause is the stage of life that marks the end of your menstrual cycles. It's diagnosed after 12 months without a menstrual period. Menopause usually happen in your 40s or 50s. However, most women begin experiencing menopause symptoms years before their last period and symptoms often continue until about four years after a woman’s last period.

                                                   Image courtesy of verywellhealth

What cause menopause?

Menopause is caused by the changes in hormones! As you age, the reproductive cycle begins to slow down and prepares to stop. As menopause nears, the ovaries make less of a hormone called oestrogen. With decreasing oestrogen, your menstrual cycle (period) starts to change. Progesterone, testosterone, follicle-stimulating hormone (FSH) and luteinizing hormone (LH) will be lowered as well. Menstrual cycle can become irregular and eventually stop. Physical changes can also happen as your body adapts to different levels of hormones. The symptoms you experience during each stage of menopause (perimenopause, menopause and postmenopause) are all part of your body’s adjustment to these changes.

Symptoms of menopause

You may be transitioning into menopause if you begin experiencing some or all of the following symptoms:

• Hot flashes (a sudden feeling of warmth that spreads over the body).
• Night sweats and/or cold flashes.
• Vaginal dryness; discomfort during sex.
• Urinary urgency (a pressing need to urinate more frequently).
• Difficulty sleeping (insomnia).
• Emotional changes (irritability, mood swings, mild depression).
• Dry skin, dry eyes or dry mouth.

Women who are still in the menopause transition (perimenopause) may also experience:

• Breast tenderness.
• Worsening of premenstrual syndrome (PMS).
• Irregular periods or skipping periods.
• Periods that are heavier or lighter than usual.

Treatments

You may need treatment such as hormone therapy if your symptoms are severe or affecting your quality of life. Lifestyle changes can also help to reduce mild to moderate menopause symptoms:

1. Keep yourself cool

To manage hot flashes, dress in loose clothing, especially during the nighttime and during warm weather. Keep bedroom cool and avoid heavy blankets at night can also help reduce your chances of night sweats.  When spending time outdoor, you can carry a portable fan to help cool you down if you’re feeling flushed.

2. Exercise

Maintain a healthy weight with exercise can help to fight menopause symptoms. Exercise can help to:

• increase energy
• promote a better night’s sleep
• improve mood
• promote your general well-being

3. Talk it out

Having feelings of anxiety, mood changes, or depression are symptoms of menopause. You should talk to your family members, loved ones, or friends about it so that they can understand you and know your needs.

If that does not help, consider talking to a therapist or psychologist about any feelings of depression, anxiety, sadness, isolation, insomnia, and identity changes.

4. Supplementing your diet

Take calcium, vitamin D, and magnesium supplements to help reduce your risk for osteoporosis and improve energy levels and sleep. Talk to your doctor about supplements that can help you for your individual health needs.

5. Practicing relaxation techniques

Stress can make the symptoms of menopause worse, so it is important to learn how to relax. Practice relaxation and breathing techniques, such as: yoga, box breathing, meditation, listen to music, whichever that helps.

6. Taking care of your skin

Apply moisturizers daily to reduce skin dryness and use eye drops for dry eyes and lip balm for dry lips. You should also avoid excessive bathing or swimming, which can dry out or irritate your skin.

7. Quitting smoking and limiting alcohol use

Stop smoking and avoid exposure to secondhand smoke. Exposure to cigarettes may make your symptoms worse.

You should also limit your alcohol intake to reduce worsening symptoms. Heavy drinking during menopause may increase your risk of health concerns.

When to see doctor?

You should visit a GP if you have menopausal symptoms that are affecting your daily life. Always seek medical advice if you have bleeding from your vagina after menopause.

References

1. NHS- Menopause

2. Mayo Clinic - Menopause

3. Healthline - Everything you should know about menopause

4. Cleveland Clinic - Menopause, Perimenopause and Postmenopause 

5. WebMD - Learning how to relax during menopause

6. WebMD - When should I see a doctor about menopause?

Written by

Ms Caryn Lee