Menopause

 

Menopause is the last menstrual (monthly) period in a woman's life. It is a natural occurrence, which marks the end of the reproductive years, just as the first menstrual period, during puberty, marked the start.

Most women reach menopause somewhere between the ages of 45 and 55, the average age being around 50. Menopause before the age of 40 is called 'premature menopause'.

Hormone levels fluctuate as menopause approaches
As we approach menopause, the production of hormones (for example oestrogen) by the ovaries starts to slow down. As this process accelerates, hormone levels fluctuate more and often a woman notices changes in her menstrual cycle.
Signs of change include:

·         Cycles may become longer, shorter or totally irregular

·         Bleeding may become lighter

·         Bleeding may become unpredictable and heavy (seek advice from your doctor).

Eventually the hormone levels will fall to a level where menstruation (periods) will cease altogether and the menopause is reached.

Contraception is still needed, until you have had one year without a natural period.

Other signs and symptoms
The most common symptom is the hot flush. However, women sometimes experience several of these other symptoms:

·         Aches and pains

·         Crawling or itching sensations under the skin

·         Forgetfulness.

·         Headaches

·         Irritability

·         Lack of self-esteem

·         Reduced sex drive (libido)

·         Sleeping difficulty

·         Tiredness

·         Urinary frequency

·         Vaginal dryness.

Risks
A decline of female hormones after menopause may lead to:

·         Thinning of the bones (osteoporosis), leading to increased risk of fractures

·         An increase in the risk of heart attack.

Manage the menopause with a healthy lifestyle
Often, if you improve your lifestyle habits as outlined below, unpleasant symptoms of the menopause will be greatly reduced, so try these first.

Healthy diet

·         Choose a wide variety of foods, including plenty of fresh vegetables, fruits, cereals, whole grains and small portions of lean meat, fish or chicken several times per week.

·         Increase fluids and eat low fat dairy foods with high calcium content.

·         Decrease caffeine and limit alcohol (to one or two standard glasses or less, per day).

Regular exercise
At least 45 minutes of exercise three times per week will make a difference. Regular exercise will:

·         Maintain your heart health as well as improve your general health

·         Keep your bones healthy and prevent bone loss through osteoporosis

·         Help maintain good balance and so reduce the risk of injury from falls

·         Provide a feeling of relaxation and wellbeing.

Avoid smoking
It's important to avoid smoking because of the associated risk of osteoporosis, coronary heart disease and lung cancer (which may soon exceed breast cancer as the leading cause of death in women).

Think positive
Some women experience mood changes, such as mild depression and irritability. These symptoms are often secondary to physical changes such as hot flushes, night sweats and poor sleeping. It's important to keep a positive outlook.

Regular Pap smear and breast checks
You should have:

·         Two-yearly Pap smears (see your doctor)

·         A two-yearly mammogram (a free service if you are over 50).

Hormone replacement therapy
Hormone replacement may reduce many of the unpleasant effects of symptoms of the menopause. If you are in a category at risk of heart disease or osteoporosis, hormone replacement should by considered, as it can stop the progression of osteoporosis and may reduce the risk of heart disease. Discuss the advantages and disadvantages of hormone replacement with your own doctor or the Jean Hailes Foundation.

Natural therapies
These can be of benefit to some women. It is important to remember that 'natural' herb and plant medications can have unpleasant side effects in some women - as can prescribed western medications. For long term guidance and balance through the menopausal years, it is important to see a registered naturopath.

Natural therapies can often be taken in conjunction with hormone replacement. It is important to let both your doctor and naturopath know exactly what each has prescribed.