With symptoms including hot flashes, brain fog, weight gain, and mood swings, menopause is a challenging time for many women. Sadly, 65 percent of women say they are unprepared for what menopause can bring. Women have greater influence over how they handle this hormonally turbulent period than they do other similar ones like adolescence and pregnancy. Read on for more information and advice to assist women feel prepared and empowered to deal with menopause and make these years their best yet.
1. What Is the Difference Between Perimenopause and Menopause?
The perimenopause process typically starts in the mid-’40s and lasts from 4 to 8 years. It is characterized by erratic periods, body changes, and a hormonal road that can be as rocky as puberty. Menopause, which has an average entry age of 51, is when a woman has gone 12 months without her period. The perimenopause process is worse than menopause, as it is the time leading up to it.
2. Perimenopause can start in the 30s
Perimenopause is the stage before menopause and can last for 4-8 years. It can cause symptoms such as hot flashes, night sweats, vaginal dryness, and missed periods. See a doctor if symptoms are not due to a health condition.
3. Symptoms may last for more than seven years.
Based on a JAMA research, menopause is a gradual process, with the average duration being 7.4 years. Before menopause, perimnopausal symptoms such as hot flashes, insomnia, brain fog, and mood swings might become irregular. Symptoms of menopause persist as the body adjusts. Experts concur that there are probably many more, and it is crucial to comprehend the range. Women should routinely be evaluated for depression in perimenopause as it is one of three hormonally related mood disorders in women. It might be challenging to distinguish between regular life stress and anxiety and depression.
4. Hot flashes are consistent.
Pre- and post-menopausal women may experience hot flashes from six months to two years, and for some as long as 10 years. A small number may find their hot flashes never go away or recur. Hot flashes can be avoided by staying away from potential triggers like stress, hot beverages, caffeine, lack of sleep, spicy meals, hot temperatures, and tight clothing. Instead, concentrate on getting more sleep, eating well, and exercising.
5. Menopause changes how we see sex
Menopause can bring a new meaning to sex, as the need to think about menstruation and pregnancy abates. To maintain an active sex life, tips include asking a healthcare provider about lubricants, exercising and following a healthy diet, spending intimate time together in non-sexual ways, exploring new ways of arousal with a partner, and open communication. For those who are single, joining a local club, going on a singles holiday, or using a dating site may be options.
6. You can still enjoy having sex
Dr. De La Torre explains to Good House Keeping that waning hormones can leave the vagina naturally drier and less elastic, but it doesn’t have to kill sex life. Vaginal estrogen inserts, lubricants, and red light therapy can help improve the health of the vagina and maintain sex life. Surprisingly, as many as 90% of women don’t seek help for vaginal dryness and painful sex, so it’s important to be like the 10% and talk to your doctor.
7. Menopause and weight gain
Weight gain after menopause is possible, but most people who weren’t overweight before can control it with lifestyle changes. Increased hunger brought on by hormonal changes, metabolic changes, eating less healthfully, being less active, and other midlife-related issues are possible causes of weight gain. Losing weight can assist in managing these difficulties because obesity increases the likelihood of experiencing hot flashes and other symptoms in people before or through menopause.
8. You can still become pregnant
One in every ten women going through menopause had a surprise pregnancy, and hormonal birth control might help ease the transition. Because of the uniform amount of hormones in pills and IUDs, the body may not fully recognize the drop of natural estrogen and progesterone, resulting in fewer unpredictable symptoms. In perimenopause, progesterone-releasing IUDs can help you prevent heavy or irregular periods.
9. Menopause affects more than just your reproductive system.
Up to 90% of women’s weight increase after menopause is caused by estrogen, which is known as the “master of metabolic homeostasis.” As the hormone diminishes, the risk of heart disease rises because it also helps control cholesterol levels and maintains flexible and healthy artery walls and blood vessels. It’s crucial to take good care of yourself to avoid this, including eating a healthy diet rich in fruits and vegetables, exercising, maintaining good sleeping habits, and managing your stress.
Talk to your doctor about ways to protect your heart, such as regular blood pressure and cholesterol checks.
10. Your mental well-being could suffer.
Dr. Gersh emphasizes the importance of taking care of mental health to Good Housekeeping, as women have twice the risk of depression and anxiety as men, and menopause symptoms can bring about extra stress. Research suggests positive social support can increase longevity in post-menopausal women.
On the NAMS website, certified menopausal practitioners are simple to identify and must recertify every three years. Many of these medical professionals are outstanding academics and department heads at elite universities who can create a thorough treatment plan for uncomfortable sex, hot flashes, lack of sleep, and brittle bones. Given that no one individual can solve every problem, this is a useful technique for pooling doctors.
11. Regular exercise helps
Women can experience weight gain during menopause, even if they exercise regularly and eat well. However, sticking to workouts or starting a new regimen can help keep the pounds from piling on and improve mood and sleep. Power walking and strength training can also be beneficial. The key is exercising consistency.
12. It can lead to osteoporosis
Women lose more bone than is replaced during menopause, leading to osteoporosis. Talk to your doctor about your risk and how to prevent or treat it.
13. Your memory will come back
Despite the fact that women frequently experience memory issues throughout the perimenopause and immediately following menopause, research indicate that their memory is still as sharp as before. Keep up a strong social network, be physically and mentally active, consume alcohol in moderation, eat a balanced diet, and avoid smoking if you want to minimize memory loss.
14. You may need more moisturizer
David Bank, MD, a dermatologist in Mt. Kisco, New York, and author of Beautiful Skin: Every Woman’s Guide to Looking Her Best at Any Age, recommends using a heavier-duty moisturizer or facial oil to prevent flaky complexions caused by decreased oil production. Additionally, it is important to stay hydrated from the inside out, as drinking lots of water can add moisture to parched skin.
