Menopause and You
Menopause – How does it affect you?
To some a welcomed topic, to others something to be ignored. It is not odd for women to feel differently about this phase of their lives as each woman will have a unique experience. For some it may represent a new beginning and to others a great loss. Whatever your interpretation, it is important to be aware of the changes occurring in your body and the best way to cope with any symptoms that may arise. Educating yourself and preparing for this life change will create a smoother transition into the next phase of your life.
The term menopause refers to the actual cessation of menses, for a period greater than 12 months. The time leading up to menopause is referred to as perimenopause. During this time women may experience numerous symptoms related to fluctuations in their hormone levels. Generally the first sign of an aging reproductive system is an increase in follicle-stimulating hormone (FSH). With true menopause, ovarian production of estradiol, testosterone, and progesterone decreases. The symptoms of decreases in these hormones vary among women, and may often be attributed to other causes. Common signs and symptoms of perimenopause include menstrual irregularities, hot flashes, vaginal dryness and thinning, skin changes, fatigue, depression, mood swings, decreased libido, altered memory and cognition, disturbed sleep, hair loss, hair growth and acne on the face, palpitations, nausea, headaches, urinary tract infections, joint pains, and the beginning stages of osteoporosis and heart disease. These symptoms may be experienced as mild to severe or not at all. Some women’s symptoms will be short lived and others will last for several years. Fortunately, there are different options available to manage these symptoms and improve a women’s sense of well being.
A good place to begin is with the diet and lifestyle. Enjoying a diet that contains a variety of fruits and vegetables, whole grains, good fats (refer to Fast Fat Facts), adequate protein and limited refined foods, sugar, and animal fats will provide you with a solid foundation to build on. Drinking 8-10 glasses of water throughout the day is also recommended. Exercise is also very important. Your routine should include regular weight bearing, strengthening, and aerobic exercise with light weight training. Including yoga or pilates will also be of great benefit. Ensure that you are getting adequate sleep each night. And remember to continue to do the things that you enjoy and bring you happiness.
Many vitamins and minerals are important in improving symptoms and will help prevent heart disease and osteoporosis which are associated with menopause. Ensure optimal daily intakes of vitamin E, calcium, magnesium, vitamin D, folic acid, and vitamins B6 and B12. These nutrients may be recommended in supplement form if your diet is limiting.
Herbal remedies may also be employed to alleviate unwelcome symptoms. Black cohash, Chaste tree, Ginkgo biloba, Red clover, Licorice, and Panax ginseng all exhibit properties that provide relief for common complaints of menopause.
If after adjusting diet and lifestyle, introducing nutrient supplementation, and trying botanical therapies, you are still not experiencing relief, your health care professional may consider hormone therapy. A logical approach may be to try natural hormone therapy before progressing to synthetic hormone therapy. Natural, or bio-identical, hormones are gaining much attention in management of pre and post menopause symptoms. These hormones are biochemically and molecularly identical to the human hormone forms and are derived from plants. Synthetic hormones, such as Premarin and Provera, are not the same hormone molecules as our own. A full discussion of these two differing therapies is beyond the scope of this article; however it is wise to educate yourself on the benefits and draw backs of each before deciding what is best for you.
The transition through menopause does not need to be a negative one. By taking care of your body and educating yourself about the changes occurring inside you and symptom management options, you can make informed decisions about your health care through this stage in your life.
