Menopause is the phase of life when you experience fewer periods, which eventually come to a halt. This generally means that you cannot become pregnant again.
The symptoms of menopause can start early and many women fail to even recognize these. The symptoms can last anywhere between a few months or stretch to a couple of years. Menopause occurs because of the decrease in the levels of estrogen and progesterone, the two female hormones that your ovaries produce. Menopause is said to have occurred if you have not had a period for more than twelve months and it denotes the permanent end of fertility and menstruation.
Symptoms of Menopause
Menopause is not a medical illness but a very natural biological process that occurs in every woman. Women attaining menopause experience both emotional and physical symptoms. The various symptoms women experience include irregular periods, hot flashes, vaginal dryness, decreased infertility, mood swings, and insomnia or sleep disturbances, an increase in abdominal fat, thinner hairline, and a loss of breast fullness.
Peri-menopause and Post-menopause are the two stages of menopause.
In peri-menopause, you’ll experience the symptoms even as you menstruate. In this stage your hormonal levels will fluctuate (rising and falling haphazardly), hot flashes occur and you’ll be able to experience some other symptoms. Pregnancy is possible during this time so never indulge in unprotected sex.
The years which follow menopause, are known as the post-menopause years and no eggs are released by the ovaries during this time. The levels of estrogen in your body will drop, and there will be no progesterone produced.
Effects of Menopause
Some of the chronic conditions that occur with the onset of menopause include cardiovascular disease, osteoporosis, weight gain, urinary incontinence, cool or hot flashes, decreased vaginal discomfort, sleep disorders, and general weakness and depression. Women in the menopause stage can take various measures to avoid all these problems.
As your estrogen levels decrease, your risk of contracting cardiovascular diseases increases. A regular aerobic workout or brisk walk, eating a healthy low fat diet with lots of whole grains, fruits and vegetables, keeping your blood pressure in control, and avoiding alcohol or smoking will be of immense help to prevent heart disease. Osteoporosis is common in menopausal women and it’s necessary to increase your intake of Calcium and Vitamin through supplements.
Coping With Menopause
Walking and jogging can be good for strengthening your bones. Urinary incontinence is another problem that many menopausal women experience and it can be rather embarrassing. This occurs as a result of loss of elasticity of the tissues in vagina and urethra. Strengthening your pelvic muscles through pelvic floor exercises like ‘Kegel’ exercises will be of immense help. Weight gain should be managed through exercises and healthy eating habits. Find out what triggers your hot cool flashes.
Triggers can include spicy foods, hot beverages, humid and hot weather, and alcohol. Vaginal discomfort can be managed through the use of vaginal lubricants like K-Y jelly, and moisturizers. For good sleep exercise during the day, avoid caffeine before bedtime, practice deep breathing, and learn relaxation techniques.
Yoga is an excellent exercise regime that helps you relax, strengthens your muscles and keeps you fit. Avoid smoking as it increases your risk of getting heart diseases, stroke, osteoporosis and cancer. Make regular checkups mandatory and take tests like Pap tests, mammograms, lipid level testing and other screen tests under advice from your doctor.
Alternative medicines are also a great way to manage menopause. Increase your intake of phythoestrogens like isoflavones and lignans. Isoflavones are found in foods like soya beans, chickpeas and legumes. Flaxseed, some fruits and vegetables and whole grains contain lignans. Vitamin E helps in relieving hot flashes and the recommended dosage is 400 units daily. Consult your doctor before you embark on alternative medication for menopause symptoms.
