Preparing For, During and After Menopause: What Every Woman Above 40 Should Know

Menopause represents a vulnerable yet significant phase in a woman’s life. The dramatic dropping levels of two crucial “feminine” hormones – progesterone and estrogen defines the onset of menopause and can instigate many cardinal changes, most of which may be uncomfortable for the post-menopausal novices. 

DEFINING MENOPAUSE

Menopause is a natural transition period that all women go through. It ensues when her ovaries have depleted their egg reserve and no new eggs may be produced. This critical time in a woman’s life is brought together by the onset of pronounced hormonal activity and menstruation that becomes less frequent as the months go by until eventually ceasing altogether. 

PREPARING FOR D-DAY!

For many inexperienced ladies, menopause can be an intimidating three-syllable, often corrupting innocents with fear and morbid terror. What can help you get through this life-altering reality, however, is learning more about it. And truth be told, the transition to menopause is often less thrilling and dramatic than what your sisters or friends would have you believe. 

During the midlife transition from fertility to menopause, the body undergoes a cascade of changes, often hampering the health and wellbeing of transitional women. Certain nutrition and lifestyle choices can help a woman stay proactive during this natural process and help them deal with it better. 

Coincidentally, there are three major phases to this transition: perimenopause, menopause, and postmenopause. Here are some tips to help women over the age of 40 prepare for, during, and after this inevitable feat called menopause.

A. PREPARING FOR PERIMENOPAUSE 

Typically, women above 40 experience bouts of changes (leading up to) that can be classified as premature attributes of menopause, a phase commonly known as perimenopause. Perimenopause flourishes with the aggravation of symptoms like irregular periods, night sweats, and hot flushes.

You can prepare for this initial stage by:

• Avoiding potential triggers: Some possible triggers of hot flushes can be warm temperatures, hot beverages, or spicy foods. Avoid these in case you’re bothered by them.
• Ease your vaginal discomfort: Over-the-counter, water-based vaginal lubricants can help get rid of irritation and sensitivity in your vaginal region. Also, wear clothes that are breathable and airy.
• Practice mindful relaxation: Practice paced respiration, a deep breathing technique to help alleviate hot flushes. Yoga and meditation may also help.
• Exercise regularly: Maintaining a healthy body weight is crucial especially in the months leading up to menopause. Try to exercise every day for about 30 minutes and stay generally active.
• Oral contraception: Consult your doctor about low-dose birth control pills until menopause. These are usually recommended in order to control hormone irregularities.
• Avoid harmful habits: Smoking and excessive drinking should be avoided as they can aggravate hot flushes.
• Ask about hormone replacement therapy: Hormone replacement therapy helps restore the natural balance in your hormone levels using synthetic hormones that work like your natural hormones. This can help alleviate and balance your symptoms. 

B. PREPARING FOR MENOPAUSE

Menopause is characterized by twelve consecutive months without a period. This is when you have officially entered the realm of menopause, and the perimenopause period is over. When you’ve not had a period for over a year, you’re no longer at risk of becoming pregnant. Hot flushes and night sweats become an apparent issue during this phase. 

You can keep your symptoms in check by:

• Non-pharmaceutical methods: Drug-free therapies like counseling, psychological treatment, hypnosis, and even acupuncture have been known to help reduce the impact of night sweats and hot flushes. 
• Prescription medications: Certain prescription medications like some antidepressants can help significantly reduce hot flushes and night sweats but may not be able to give relief for vaginal dryness. 
• Menopausal Hormone Therapy (MHT): Also known as hormone replacement therapy (HRT), this is a special treatment procedure that involves estrogen to treat menopausal symptoms and progesterone to protect the lining of the uterus from cancer.
• Increase the intake of soy products: Soyfoods, soy extracts, and foods rich in isoflavones – a plant-derived estrogen-like substance have been shown to reduce hot flushes due to their estrogen-like effects.
• Herbal medicine: Black cohosh has been shown to have a mild benefit for hot flushes in some women. St. John’s wort may also help improve depression caused by menopausal symptoms.
• Improve your diet: A diet high in refined sugar and carbs can cause huge dips in your hormonal levels. Instead, incorporate whole grains and protein-rich foods into your diet.

C. PREPARING FOR POST-MENOPAUSE

Postmenopause generally occurs 24 to 36 months after your last period. During postmenopause, many of the symptoms that plagued you during perimenopause and postmenopause come to an organic end. However, other health problems may elevate due to your body’s decreasing hormones. 

You can take care of yourself during the postmenopause phase by:

• Limit stress and sugar: Limit your consumption of sugary foods and partake in relaxation techniques on a regular basis to reduce the incidence of estrogen dominance. 
• Reduce caffeine and alcohol consumption: Caffeine and alcohol are enormous liver loaders. By minimizing these in your regular diet, it can help balance your hormones. 
• Maintain a healthy weight:  It is important, now more than ever, to maintain your body weight by participating in a good exercise routine that can not only help increase your confidence but also help you alleviate many symptoms like hot flushes. 
• Get a good night’s sleep: Aim for at least 8 hours of sleep each night. Sleeping abundantly can help digest stress hormones and help you relax. 
• Eat plenty of cruciferous vegetables: Cauliflower, broccoli, brussel sprouts, and cabbage can have a special effect on your liver and can help maintain your hormonal levels. 
• Visit your doctor: Annual checkups at the doctor will help monitor any changes in your health.

Your health status changes consistently throughout the transition period leading up to, during, and after menopause. This drastic change in your body can affect you enormously and requires a meticulous care routine to help you transition with ease. Take these helpful tips into account and make your menopause journey manageable and memorable. 

References:

a) The University of Utah, “Postmenopause” –

https://healthcare.utah.edu/womenshealth/gynecology/menopause/postmenopause.php

b) Cleveland Clinic, “Menopause, Perimenopause, and Postmenopause” –

https://my.clevelandclinic.org/health/diseases/15224-menopause-perimenopause-and-postmenopause

c) Harvard Medical School, “Perimenopause – Rocky road to menopause” –

https://www.health.harvard.edu/womens-health/perimenopause-rocky-road-to-menopause

d) The Women’s “Managing menopause” –

https://www.thewomens.org.au/health-information/menopause-information/managing-menopause

e) Mayo Clinic “Perimenopause” –

https://www.mayoclinic.org/diseases-conditions/perimenopause/diagnosis-treatment/drc-20354671