The menopause is the end of reproductive life and defined retrospectively when it has been a year since a woman's last period. All women go through it - either surgically or naturally - and while there may be some side effects many women don't ask for medical help. The menopause usually occurs between the ages of 45 and 55 with an average age of 52 in the west.
Stages of Menopause
Menopause can be broken down into the following stages: -
- Perimenopause – this usually lasts between two and six years and is your body’s way of preparing for the menopause. Hormone levels begin to change and your ovaries produce fewer eggs each month. Periods may become irregular, shorter, longer or heavier than usual, as your hormones start to adjust.
- Menopause – this is defined as your final period.
- Postmenopause – when it’s been a year since your last period.
Symptoms of Menopause
Around 70% of women have symptoms associated with the menopause due to changes in hormone levels.
- Irregular periods or a change in your menstrual pattern. You may find your periods are more frequent, scant or heavier than usual.
- Hot flushes and sweats throughout the day and night. These usually last three to six minutes and are caused by changes in the part of the brain that regulates your temperature.
- Dry or itchy skin.
- Thinning or excess hair.
- A dry vagina due to thinning of the vaginal walls as oestrogen levels fall. This can lead to uncomfortable sex.
- Bladder problems/infections.
- Being unable to sleep – due to night sweats.
- Joint pain (wrists, fingers, knees, toes).
- Mood swings.
- Unusual weight gain.
Over time these will ease and they shouldn’t last longer than a couple of years at most. See your GP if you are worried about any symptoms or if you have a vaginal infection, as this needs to be treated.
Medical Treatments
Hormone Replacement Therapy (HRT)
This is the most common treatment for women who are experiencing a difficult menopause. HRT works by replacing the missing oestrogen. It can help reduce flushing, guard against osteoporosis and urinary infections, and ease vaginal dryness. However, it is not suitable for all women and you will need to be assessed and monitored regularly. A short-term low dose is the norm.
Oestrogen creams and pessaries can help with vaginal dryness. There are also lots of excellent organic lubricants on the market, which help to remoisturise the vaginal tissues. Replens, Yes, and Starglide are three quality brands.
Complementary Therapies
This is a growing field and includes herbal medicine for insomnia, depression and irritability, aromatherapy massage, acupuncture and nutritional therapy. Alternative therapies will help reduce stress, give you valuable 'me time' and can help reduce the severity of typical symptoms such as hot flushes and night sweats. It is best to find a qualified practitioner who can advise on a regular course of treatments.
Diet & Lifestyle
A well-balanced diet and regular exercise will improve your mood, self-image and your ability to handle the menopause. Your diet needs to be high in calcium to prevent osteoporosis and high in essential fatty acids (nuts, seeds, organic oils and oily fish). Drink plenty of water to ease hot flushes and eat plenty of fruit, vegetables and fibre. Phytoestrogens mimic oestrogen in the body and are found in Soya, cereals, linseed, fruit and vegetables. Cut down on caffeine and alcohol and stop smoking, as this lowers oestrogen levels and can lead to an earlier menopause. Marilyn Glenville writes on the topic of nutrition and menopause.
Regular exercise can help ease depression and tiredness. Spend as much time outdoors as possible and try balancing exercises such as yoga and tai’chi. It’s also important to exercise your PC muscles to help improve elasticity in the vaginal tissues.
Menopause is a natural stage in all women's lives and it doesn't generally interrupt day-to-day life. However, for some the symptoms - particularly hot flushes and sweats - can be disruptive and difficult to deal with. If this is the case, help is on hand via complementary therapies and medical treatment. It's important to talk to friends and family about how you are feeling, as they will want to support you through this period of change.
There are many books about the wisdom of menopause - see it as a positive change and an opportunity to move forward to the next stage of your life, and future goals.
Resources
New Natural Alternative To HRT by Marilyn Glenville, Kyle Cathie, 2003.
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