It’s been called everything from “the change”, to “private summers” and even “mental pause”. If you’re Danish, menopause falls under the translation of “overgangsalder” which sounds as difficult to experience as it is to pronounce.
Call it what you will, but one fact remains: every woman worldwide will experience a transitional phase in life in which a natural decline in reproductive hormones leads to the cessation of menstruation.
Most women will begin to go through menopause between the ages of 45 to 55, with menopausal symptoms lasting anywhere from five years. For those less fortunate, symptoms could persist for up to 10 years.
Anything that occurs to a woman after this period is considered “post menopausal” – medically speaking – 12 months after they have experienced their last period.
Starts at 60 follower Glenda commented on our Facebook page: “It was the most horrific time of my life. I called it devilpause”.
Glenda is not alone in her assessment. In fact, according to the Australian Menopause Centre, “During menopause the majority of women will experience both emotional and physical symptoms.”
It’s a staggering thought considering it is an inevitable part of every woman’s life.
But there is some light amid the gloom. Let’s consider the symptoms, how we manage them and why we should rethink the ageing process.
Having no interest in sex or a decrease in libido is one of a slew of symptoms which occur during vaginal atrophy. Atrophic vaginitis, as it may also be known, occurs when estrogen levels drop after menopause. The lack of estrogen causes the vaginal walls to thin, dry out and become more fragile, which could lead to the following symptoms, According to Healthline:
Your GP can order tests to see if you have vaginal atrophy and can provide topical estrogen, HRT options or oral estrogen.
Give your underwear drawer a clear out. Wearing comfortable, cotton underwear, or underwear made from natural fibres, improves the air circulation around your nether regions. Tight-fitting clothes or synthetic fibres may breed an environment ripe for bacteria that can lead to nasty infections.
The dreaded middle aged spread. Some say it’s unavoidable, others say it’s genetics, and some will blame menopause. In reality, all of those things have a role to play in weight gain.
As we age, our bodies lose muscle tone and our metabolism slows down. If we continue to consume the same amount of calories, even if we still do the same amount of exercise, you will find that squeezing into your jeans may be considered a cardio workout in and of itself.
So where does menopause fit in? The hormonal changes in your body that result from menopause do not directly impact your weight gain, rather where the weight is distributed.
The Australian Menopause Society explains, “Contrary to popular belief, weight gain around menopause is mainly associated with your lifestyle and ageing. Hormonal changes of menopause do result in a change in body composition with increased fat and decreased muscle (thus no net change in weight) and can cause fat to settle in your abdomen rather than your hips, thighs and buttocks.”
Good old-fashioned nutrition and exercise. Eat well and move your body. Consuming a balanced, healthy diet will help maintain your weight, boost your energy levels, and will do wonders for your mental health.
“Clean eating” first entered the lexicon in 2007 and has proven to be a mainstay in how we think about food. Put simply, clean eating is the kind of food you’re used to eating growing up. Nothing processed, no additives, no preservatives and certainly nothing from a packet. It’s good food cooked from natural ingredients.
Then there’s the exercise component. To keep your body in tip-top shape, you don’t need to train like a movie star. If you can manage 30 minutes of walking every day, you are on your way to a healthier you. To increase your muscle tone, resistance training will help you reach your fitness goals much faster.
According to a peer-reviewed study by Grace Weiwei Pien, M.D., M.S.C.E. “Postmenopausal women are two to three times more likely to have sleep apnea compared with premenopausal women”.
Sleep apnea can be caused by a drop in estrogen and progesterone levels in postmenopausal women, leading to sleep disturbances.
Another cause for a poor night’s sleep is night sweats and hot flushes.
This is something our Starts at 60 readers know all too well. Sonja says: “Been suffering now for nine years. Hot flushes and night sweats are awful. Also I only manage about five to six hours’ sleep where I used to sleep really well. Tried all sorts of medication but nothing helps. I almost wish I was still ovulating.”
This is a very common problem and once again it’s those pesky hormones. Estrogen helps to regulate sweat glands and when there is a drop in those levels, your body has to work much harder to regulate your internal body heat. Hence, waking up in a pool of sweat.
There are a range of solutions women can try from HRT – to rebalance those pesky hormones which rage more wildly at night – to more natural remedies.
Many experts advise women to avoid spicy food, caffeine and alcohol, particularly before bed. Consider the temperature of your bedroom as well. Is it cool enough? Is your bedding, and night clothes, made from natural fibres? Are you relaxed and comfortable? There are many free apps that assist with attaining and maintaining great sleep. Some women swear by a daily yoga and meditation practice. Others are devotees of products such as natural oils.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.