WOMEN’S HEALTH – MENOPAUSE
Menstruation and ovulation (releasing of eggs) occur in cycles in women from adolescence into middle adulthood. Perimenopause is the period during which ovarian functions declines, which results in a decreasing numbers of eggs and irregular menstrual cycles. During this time it is still possible to become pregnant. Menopause is the permanent cessation of menstruation.(period stops completely). This happens mainly because the ovaries stop producing the harmones estrogen and progesterone. Menopause typically occurs between 45 and 60 years old. Approximately 10% of women have no symptoms of menopause other than the period stopping. 70% to 80% are aware of other changes but have no problems and approximately 10% experience changes severe enough to affect activities of daily living such as hot flashes and inability to sleep.
Common Symptoms of Menopause
Hot Flashes (flushes) Night sweats
Irregular periods Loss of libido (sex drive)
Vaginal dryness Mood swings
Common changes
Weight gain Bloating
Fatigue Memory lapse
Anxiety Depression
Sleep disorders Irritability
Changes in odor Brittle nails
Other – softening of bones leading to osteoporosis
Hot flashes/flushes are sudden brief sensation of warmth or heat that spreads over the body creating a flushing or redness (women of lighter complexion), that is particularly noticeable on the face and upper body. Severe hot flash that occurs during sleep and accompanied by intense bouts of sweating is referred to as night sweats. Irregularity in periods can range from earlier or later, heavier or lighter, missed periods and spotting. Vaginal dryness and loss of libido can affect relationships and one should speak to their family doctor or seek other expert help. A water-based, over-the-counter vaginal lubricant like K-Y Jelly or Astroglide can help make sex more comfortable. Mood swings are common (having an understanding spouse sure does help). Anxiety and depression can also be an issue. Counteract the ‘blues’ by doing things you enjoy – play praise and worship songs, join a dance class, go out with friends, babysit a grand child or go for walks.
Fatigue is a constant feeling of tiredness and low energy levels. It is a common change seen during menopause and can have significant impact on one’s life. Feelings of fatigue can also be associated with apathy, inability to concentrate, short attention span and even memory lapses. Insomnia or inability to sleep or remain asleep can be troublesome for the menopausal woman adding to the fatigue and irritability. Weight gain and bloating are common. Many women I know are startled by this change as sometimes it happens just suddenly, especially weight gain around the waist. Changes in body odor can make a woman going through menopause very self-conscious. This happens as a result of increase sweat production due to the decrease harmone levels and can happen even with careful personal hygiene. Changing antiperspirant and wearing breathable clothing may help. Osteoporosis is a degenerative bone disorder, characterized by thinning and weakening of the bone and a general decrease in bone mass and density. This can lead to increase risk of breaks and fractures.
Your Action Plan
Tips to dealing with some common symptoms
Hot flashes
Try to notice what triggers your hot flashes and avoid those things. Possible triggers to consider include spicy foods, alcohol, caffeine, stress, or being in a hot place.
Dress in layers and remove some when you feel a flash starting.
Use a fan in your home or workplace.
Try taking slow, deep breaths when a flash starts.
If you’re overweight, losing weight might help with hot flashes, according to one recent study.
If you still have menstrual periods, ask your doctor if you might take low-dose oral contraceptives (birth control pills). These may help symptoms and prevent pregnancy.
Menopausal hormone therapy (MHT) is the most effective treatment for hot flashes and night sweats. Ask your doctor if the benefits of MHT outweigh the risks for you.
If MHT is not an option for you, you may want to consider natural remedies. Soy. Soy contains phytoestrogens. The risks of taking soy products like pills and powders are not known. If you are going to try soy, the best sources are foods such as tofu, soymilk, and soy nuts. Make sure to discuss any natural or herbal products with your doctor before taking them. It's also important to tell your doctor about any medicines you are taking. Some plant products or foods can be harmful when combined with certain medications.
Bioidentical hormone therapy (BHT) means man-made hormones that are the same as the hormones the body makes. There are several prescription BHT products that are well-tested and approved by the U.S. Food and Drug Administration (FDA).
Problems sleeping
One of the best ways to get a good night's sleep is to be physically active. You might want to avoid exercise close to bedtime, though, since it might make you more awake.
Avoid large meals, smoking, and working right before bedtime. Avoid caffeine after noon, and avoid alcohol close to bedtime.
Try drinking something warm before bedtime, such as caffeine-free tea or warm milk.
Keep your bedroom dark, quiet, and cool. Use your bedroom only for sleep and sex.
Avoid napping during the day, and try to go to bed and get up at the same times every day.
If you wake during the night and can't get back to sleep, get up and do something relaxing until you’re sleepy.
Talk to your doctor about your sleep problems.
If hot flashes are the cause of sleep problems, treating the hot flashes will usually improve sleep.
Mood swings
Getting enough sleep and staying physically active will help you feel your best.
Avoid taking on too many duties. Look for positive ways to ease your stress.
Talk to your doctor. He or she can look for signs of depression, which is a serious illness that needs treatment. You also could consider seeing a therapist to talk about your problems.
Try a support group for women who are going through the same things as you.
If you are using MHT for hot flashes or another menopause symptom, your mood swings may get better too.
LIFESTYLE CHANGES
Making lifestyle changes may help ease the discomfort of your symptoms and keep you healthy in the long run. Try these tips.
Eat healthy food. Eating a balanced diet can give you energy and protect your health. Limit alcohol or caffeine, which can affect sleep.
If you smoke, try to quit. In addition to causing many serious health conditions, smoking may trigger hot flashes, weakens bones, and can irritate your bladder, which may become more sensitive during menopause.
Get regular exercise. Regular physical activity helps keep your weight down, improves your sleep, strengthens your bones, and elevates your mood.
Try stress reduction techniques. If you do them regularly, stress reduction techniques such as meditation or yoga can help you cope with your symptoms more easily.
If you’re overweight, losing weight might help with hot flashes, according to one recent study. Losing the extra weight can also help with your overall health and well-being.
References
http://www.34-menopause-symptoms.com/ Retrieved 04/03/15 @ 1000
http://womenshealth.gov/menopause/symptom-relief-treatment/ Retrieved 04/03/15 @ 1027
Woods, M., Ross-Kerr, J. – Canadian Fundamentals of Nursing. 4th Edition. Mosby Elsevier. Toronto - 2010
The health tips on this website are for informational purposes only,
and they are not intended to be a substitute for professional medical advice.
