All about Menopause: What? When? Why? And How to Manage the Most Common Symptoms
A woman’s life is full of physical and emotional transitions. Menopause is just one of them! No, it isn’t a disease or something to dread, but rather a natural part of aging. Menopause affects each of us in different and numerous ways. For instance, your body’s fat cells change and you may put on weight more easily. You may also experience “menopausal symptoms” and changes in your bone or heart health. And all of that can be a bit stressful and/or overwhelming. At Beginning.com, we believe that the more you know about this life stage, the better you’ll be equipped for it. In this blog, we’ll go over all things menopause: What is it? When does it happen? Why? What are the most common symptoms? And, last but not least, how to efficiently cope with menopause’s physical and emotional changes.
What is menopause?
Menopause is a natural process. It means that it’s been 12 months since your last period. But why does it happen in the first place? Well, as you age, the reproductive cycle starts slowing down and preparing to stop. This cycle has been working since your puberty years. So, as the time nears, the ovaries make fewer female hormones called _estrogen. _This drop in estrogen production alters your menstrual cycle and, hence, your period.
During the years leading up to menopause, your body adapts to different hormonal levels. So you may experience a series of physical and psychological symptoms including irregular periods, hot flashes, and mood changes amongst others. This particular period is known as perimenopause or menopausal transition. You’ll probably hear someone saying they’re “going through menopause”. But this is, in fact, perimenopause. Once you have reached menopause, you’ll no longer have periods or become pregnant.
After menopause, you reach postmenopause. Time to exhale! For many, this is a period of relief as perimenopausal symptoms decrease. However, due to several factors and lower estrogen levels, you may be vulnerable to certain medical conditions including osteoporosis and heart disease.
When does menopause happen?
We are all 100% unique. While we’re all destined to reach menopause, some do so sooner or later than others. On average, perimenopause begins between the years of 45 and 55. It can last approximately 7 years or, in some cases, even 14 years. So, as you see, nothing is set in stone.
Can menopause come earlier?
Some women can experience menopause before 45 or even earlier. It happens naturally or as a side effect of certain treatments and procedures. About 5% of women go through “early menopause”. These are some of the factors that may play a role:
- The ovaries stop working. If the ovaries stop making regular levels of certain hormones (especially estrogen), menopause happens naturally. This is known as “primary ovarian insufficiency”. And, although the causes are mostly unknown, it can be caused by chromosome differences, autoimmune disorders, and certain infections.
- Surgical removal of the ovaries. Certain diseases have to be treated by removing both ovaries (oophorectomy). This will cause early menopause.
- Cancer treatment and radiation. Treatments like radiotherapy and chemotherapy can cause primary ovarian insufficiency. The risk of developing early menopause is higher if the radiation focused on the brain or pelvic area has a higher risk of causing menopause.
- Genetics. If the women in your family had premature menopause, chances are you might too. So do your research and ask your grandmother, mother, older sisters, and aunts.
- Smoking. Smokers begin the menopausal transition about two years earlier than nonsmokers.
What are menopause’s symptoms?
You may be transitioning into menopause (perimenopause) if you experience some or all of the following symptoms:
- Hot flashes (a sudden heat or sensation of warmth that spreads over the body)
- Vaginal dryness
- Dry skin, mouth, and eyes
- Weight gain
- Hair thinning or loss
- Increased hair growth on other body areas, such as face, neck, back
- Sore or tender breasts; less full breasts
- Reduced muscle mass and stiff joints
- Headaches and racing heart
- Depression and anxiety
- Increased urination and urinary tract infections
- Sleep disturbances and insomnia
- Lower sex drive
Other symptoms include:
- Worsening of premenstrual syndrome (PMS).
- Irregular periods or skipping periods.
- Periods that are heavier or lighter than usual.
Note! Not everyone experiences all of these symptoms. However, if you do struggle with urinary changes, headaches, racing heart, and other medical issues, please contact your doctor to make sure it’s menopause-related and not something else.
What are hot flashes?
Hot flashes are one of the most common menopausal symptoms. A hot flash is a sudden sensation of heat or warmth in the upper part or all over your body. Aside from the heat, you may also experience:
- A flushed face and neck
- Red blotches on your chest, arms, and back
- Sweating
- A chilled feeling after sweating
Hot flashes can be mild or strong. They also occur at nighttime (called night sweats), waking you up from your slumber. Typically, hot flashes last between 30 seconds and 10 minutes. They can also happen several times an hour, a few times a day, or merely once a week. Some women only experience hot flashes for a short period of time during menopause, while others have some kind of hot flashes for the rest of their lives.
What triggers hot flashes?
Heat, including hot weather, can trigger hot flashes. In addition, the following factors can also set off your hot flashes:
- Caffeine
- Spicy foods
- Smoking
- Alcohol
- Tight clothing
- Stress and anxiety
When to see a doctor
If menopause symptoms start to seriously affect your quality of life, it’s time to seek medical assistance. Depending on your particular circumstances, your doctor may recommend hormone replacement therapy or other medication to treat specific symptoms. Hormone replacement therapy is a form of medication that contains female hormones. You take this medication to replace the estrogen that your body stops producing during menopause. This treatment those who experience moderate-to-severe hot flashes, night sweats, vaginal atrophy, osteoporosis, and early menopause.
How to cope naturally with menopausal symptoms?
We have great news for you! There are many ways to reduce and mindfully cope with minor-to-moderate menopausal symptoms. These methods are natural and include a series of home remedies and lifestyle changes.
Dress comfortably and keep cool
To keep hot flashes in check, dress in loose, layered clothing during the day and nighttime. This way, whenever you experience a hot flash, you will not feel as hot and you’ll be able to remove a layer of clothing. If possible, keep your environment cool, especially your bedroom.
Take care of your skin
As it’s pretty common to develop dry skin, try to apply moisturizers on a daily basis. You should also avoid activities that can dry out or irritate your skin such as excessive bathing or swimming.
Exercise regularly
Exercise is incredibly beneficial for your mental and physical health. Experts recommend at least 30 minutes of aerobic exercise (walking, jogging, biking, or Zumba) or moderate physical activity a day. Working out on a regular basis can:
- Help you control weight
- Improve your mood
- Boost your energy
- Promote better sleep
- Prevent or manage certain health conditions (depression, anxiety, high blood pressure, metabolic syndrome, stroke, and type 2 diabetes amongst others).
If you have a medical condition, disability, or injury, please ask your doctor which sort of workout is more beneficial for you.
Eat healthy, wholesome, and nutrient-rich foods
Remember that certain foods and drinks can trigger menopausal symptoms? Alcohol, caffeine, spicy food, refined carbs, and sugar can worsen hot flashes and mood swings. Try to minimize their consumption and focus on a balanced diet. For example, fruits and veg are rich in calories and help you feel full and maintain a healthy way. Similarly, eggs, fish, lean meat nuts, and dairy also have a positive effect and can prevent muscle mass loss.
Take supplements
Calcium, vitamin D, and magnesium are supplements you can take to improve your sleep and energy levels and reduce the risk of osteoporosis. However, before taking any of those supplements, talk to your doctor first. They will be the best person to recommend supplements to support your individual needs.
Keeping hydrated
Drinking plenty of water is crucial during all stages of life. When it comes to menopause, keeping yourself hydrated can regulate your internal temperature and reduce bloating. It might also aid weight management by slightly increasing your metabolism.
Relax
Stress can make the symptoms of menopause worse! That’s why it’s important to learn how to relax and mindfully cope with what you are experiencing. An excellent way to relax is to become familiar with your own breathing patterns. Have you noticed that, whenever a person is super stressed out, they tend to hold their breath and speak in a high-pitched tone as they breathe out? It’s because our emotions influence our breathing patterns!
You can gain balance and activate your relaxation response (the opposite of the fight-or-flight response) by breathing in and out deeply and slowly. It’s quite simple. Count slowly to three or five as you inhale. Then, count to three or five as you exhale. As you exhale, focus on how your body naturally relaxes. Throughout history, music has remained widely popular because of the effect it has on people and its power to regulate our emotional states. Certain sounds help us relax, lift our mood, and even take our focus away from pain and discomfort.
The ultimate sound therapy experience for the menopause era
Imagine if you could achieve a deeply relaxing state in a matter of minutes? In this peaceful state of mind, you’d be able to distance yourself from any stress, anxiety, and racing thoughts. And any uncomfortable sensation — hot flashes or foul moods — would be much more bearable. It’s not wishful thinking. It’s a reality! Beginning.com has created a series of relaxing audio sessions for the menopause era.
For years, our team of intrepid veteran women, health, and wellness experts joined forces to create a sound experience like no other. As you put on your headphones and press “play”, you’ll be quickly transported to an immersive soundscape featuring soothing music, sounds from nature, and relaxation techniques. Your mind will be able to visualize a vivid and meaningful picture — just like a journey powered by your imagination!
Beginning’s “sound journeys” are here to support a mindful transition into menopause by giving you the mental stimulation you need. Listen to our journeys on a daily basis to:
- Reduce stress and anxiety
- Boosts confidence
- Enhance self-love
- Balance moods
- Increase energy
How else can Beginning.com support you?
Can check out our Feed (the letter icon at the bottom of the screen) for masterclasses and insightful blog articles on health and wellness during menopause.