Menopause in Women: Signs, Symptoms & Course of Action to Prolong and Alleviate Those Symptoms
Working with women approaching menopause that might already experience some menopause symptoms has led me to write this article that will discuss the signs and symptoms of menopause and provide concrete steps that women can take to alleviate some of the symptoms.
What is menopause?
Menopause is a natural biological process that all women go through, marking the end of a woman's reproductive years. Menopause happens when the ovaries stop producing eggs, and the levels of estrogen and progesterone hormones drop significantly. This process can be managed through hormone therapy, relieving the symptoms. However, as mentioned above, menopause is a universal experience for women and cannot be avoided.
Menopause typically occurs between the ages of 45-55, although it can happen earlier or later in life. If it happens earlier, it is called premature menopause, and it occurs predominantly in women undergoing chemotherapy or radiation treatments or in women with a poor diet and lifestyle.
What are the typical menopause symptoms?
The most common signs and symptoms of menopause are:
Night sweats
Night sweats occur during the night and can cause sweating and disrupted sleep.
Disturbed sleep patterns
Menopause can also cause sleep problems, such as insomnia or disrupted sleep.
Hot flashes
Hot flashes are a sudden feeling of warmth or heat that spreads over the body, often followed by sweating and chills.
Mood swings
The hormonal changes during menopause can also cause mood swings, irritability, and depression.
Vaginal dryness.
The decrease in estrogen levels can cause vaginal dryness, leading to discomfort, itching, and painful intercourse.
Urinary problems
Menopause can cause urinary problems, such as frequent urination or urinary incontinence.
Changes in sexual function
The decrease in estrogen levels can also cause changes in sexual function, such as decreased libido, decreased arousal, and difficulty achieving orgasm.
Other symptoms include changes in hair quality and growth, nail quality, lack of vigor, increased anxiety, changes in skin texture, fatigue, joint pain, and decreased metabolism, leading to sudden weight gain, muscle loss, and increased risk of cardiovascular diseases.
The course of action to prolong and reduce the symptoms of menopause!
There are several treatment options available to help manage the symptoms of menopause; however, before diving into hormone therapy and non-hormonal medications, let me mention some natural ways that can help you prevent premature menopause as well as alleviate the symptoms linked to menopause in women.
Natural Ways to prolong menopause and alleviate symptoms of Menopause in Women
Exercise
Taking part in regular exercise programs can help women preserve lean mass. Resistance and cardiovascular training can also help women remain insulin sensitive for longer and alleviate other symptoms of menopause, like weight gain and hot flashes.
Studies have shown that aerobic exercise and resistance training can improve cardiovascular health, increase bone density, and reduce the risk of falls.
Here are some numbers related to falls and fractures in older adults in the USA:
In 2018, an estimated 39.5 million older adults (65 and older) reported falling at least once in the previous year, resulting in 8.0 million fall injuries.
Among older adults, falls were responsible for more than 95% of hip fractures.
Women are more likely than men to experience a fall and sustain a fall-related injury.
The risk of falling increases with age. In 2018, the fall injury rate per 1,000 older adults was 61.6 for those aged 65–74, 87.7 for those aged 75–84, and 163.0 for those aged 85 and older.
The economic impact of fall injuries among older adults is significant. In 2015, the total medical cost of falls among older adults was $50 billion.
Diet
A well-balanced diet that includes all macronutrients in sufficient amounts can improve women's overall health and well-being. Ensuring a protein intake of 1.7-2.2 grams per kilogram of your body weight can help you preserve lean mass. A sufficient amount of healthy fats in the range of 0.8-1gm per kilogram of your body weight can help you optimize hormones. Keeping your carbohydrates in check can help you with insulin resistance. I would not recommend thoroughly removing carbohydrates and incredibly complex carbs, but I would remove all processed foods and sugar.
Foods high in calcium and vitamin D, such as dairy products, leafy greens, and fortified foods, can help protect against bone loss.
Natural supplements
Some women turn to natural supplements to manage menopausal symptoms.
Gaba
Gaba is a neurotransmitter found in the brain and has been shown to help reduce anxiety, depression, insomnia, hot flashes, irritability, and mood swings associated with menopause. Gaba and other serotonin-inducing supplements can be beneficial but should be taken in recommended dosages and time frames.
Black cohosh
This is a popular herb used to treat menopausal symptoms, including hot flashes and night sweats. It works by blocking the action of estrogen on cells in the body and stimulating the release of luteinizing hormone, which helps regulate reproductive hormones.
Maca root powder
It's a plant native to Peru that's been used for centuries to treat various conditions. It's thought to help with menopausal symptoms like hot flashes, night sweats, mood swings, fatigue, and insomnia.
These are just some of the supplements women use to help alleviate some of the menopause symptoms. However, it is essential to note that most supplements have minimal scientific evidence to support their efficacy. As such, consulting with a healthcare professional before starting any new supplement regimen is necessary.
Stress reduction
Stress can exacerbate symptoms of menopause, such as hot flashes and mood swings. Women should consider stress-reducing activities such as meditation, yoga, or deep breathing exercises.
Quitting smoking
Smoking can worsen symptoms of menopause and increase the risk of heart disease and other health problems. Women who smoke should consider quitting to improve their overall health and well-being.
It's important to note that lifestyle changes may not eliminate menopausal symptoms, but they can help women manage them more effectively. Additionally, these lifestyle changes can positively impact overall health and well-being, which are essential for women as they age.
Medical Ways to prolong menopause and alleviate symptoms of Menopause in Women
Once you have tried all the natural ways to improve your health, postpone menopause and alleviate menopause symptoms, I recommend looking into medical ways like HRT and others.
Hormone replacement therapy (HRT)
Hormone therapy involves taking estrogen and progesterone hormones to replace the hormones the body is no longer producing. That can help relieve symptoms such as hot flashes, vaginal dryness, and mood swings.
Non-hormonal medications
Non-hormonal medications like antidepressants can also help manage symptoms such as hot flashes and mood changes. However, I would not recommend this approach. That is my opinion, and I suggest you consult with your doctor before taking any steps.
Vaginal estrogen
For women experiencing vaginal dryness or discomfort during intercourse, vaginal estrogen creams, tablets, or rings can help restore moisture and elasticity to the vaginal tissues.
If you want to read more about menopause, menopause symptoms, hormone therapy, menstrual periods, and women's health in general, check out the North American Menopause Society website!
Link to website - North American Menopause Society
Common questions and answers
What is the first sign of premature menopause?
The first signs are usually irregular periods. However, these can also be caused by other conditions, so it is essential to consult your doctor before drawing any conclusions.
Why does the women's body stop producing estrogen and progesterone in menopause?
The reason is not entirely understood, but it is believed that it happens because your ovaries stop releasing eggs, decreasing your natural hormone production. That disrupts the menstrual cycle and leads to menopause.
What is the best way to cope with menopause?
The best way to cope with menopause is to be informed about what is supposed to happen eventually with your body, take care of yourself, and make necessary lifestyle changes. It also helps to understand that this is a natural and universal process for all women.
What are the recommended levels for estrogen and progesterone in women by the national institutes of Health?
The recommended values are currently under review and are not generally available. It is important to note that these levels can vary significantly for each individual and depend on age.
When opting for HRT, do I supplement hormones estrogen and progesterone via pills or injections?
When applying hormone replacement therapy, your method can vary depending on your doctor's recommendations and personal preferences.
Conclusion
Write a conclusion about the article aboveMenopause is a natural and universal process that all women experience. There are several ways to cope with menopause, including lifestyle changes such as quitting smoking, stress-reducing activities like meditation or yoga, and hormone replacement therapy (HRT). Non-hormonal medications can also be used to help manage symptoms of menopause. Vaginal estrogen creams, tablets, or rings may help restore moisture and elasticity for those experiencing vaginal dryness or discomfort during intercourse. For more information about menopause and how best to alleviate its symptoms, consult the North American Menopause Society website for answers to common questions regarding this transition period.
Some resources used to support the writing of this article:
"Hormone Replacement Therapy (HRT): Risks and Benefits." Mayo Clinic, Mayo Foundation for Medical Education and Research, 28 May 2020" - link
"Hormone Therapy: What You Need to Know." National Institute on Aging, U.S. Department of Health and Human Services, 27 Apr. 2020" - link
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