Perimenopause & Menopause

Understanding Perimenopause and Menopause

Perimenopause and menopause are stages in a woman’s life when natural reproduction capabilities gradually diminish and ultimately disappear, often taking several years. It’s not uncommon these stages can cause great difficulty for many women. Menopause-related hormonal changes can affect a woman’s physical, emotional, mental and social well-being, with individuals’ symptoms varying greatly. Some women experience few if any symptoms, while others may endure severe symptoms that adversely affect their daily activities and quality of life.

Your local Capital Women’s Care team of compassionate, knowledgeable women’s health professionals explains perimenopause and menopause and the signs and symptoms of each; tips for relieving and managing associated symptoms; and comprehensive guidance on preparing for menopause no matter your current age so you may enjoy a long quality life.

Perimenopause

Perimenopause is the beginning of the transition toward menopause. Perimenopause is often a long transition that can take years. As your body heads into menopause, you may experience several symptoms, including:

random changing in hormone levels, causing menopause symptoms unexpectedly. This is due to fluctuating amounts of estrogen and progesterone created by the ovaries.
irregular periods. Due to ovary hormone production fluctuations, you may not ovulate every month.
different symptoms during periods. Your cycle may be longer or shorter than usual. You might skip a few months or have unusually long or short menstrual cycles. Your period may be heavier or lighter.
hot flashes, difficulty sleeping and other menopause symptoms during this transition.

On average the transition from perimenopause to menopause can last between 2 to 8 years before menstrual periods cease permanently. For most women, this transition into complete menopause lasts roughly 4 years.

During this time there is still chance of pregnancy, even if you miss your period for a month or a few months. During perimenopause you may still ovulate (release an egg) during some months; however, it’s impossible to know for certain whether you ovulate. If you don’t want to become pregnant, you should use birth control until 1 full year after your last menstrual cycle. Your Capital Women’s Care practitioner can help you determine the best personal birth control method for you. You can click on the following link to learn more about different birth control methods.

You will know you have reached menopause only after it has been a full year since your last period.

Menopause

Menopause occurs when a woman has not experienced any menstrual bleeding, including any spotting, for 12 consecutive months for which there is no other obvious physiological or pathological cause and in the absence of clinical intervention.

According to the World Health Organization (WHO,) the age at which natural menopause occurs is generally between 45 and 55 years for women worldwide. Menopause can also result because of surgical procedures involving either the removal of both ovaries or medical interventions resulting in loss of ovarian function, like radiation therapy or chemotherapy to treat diagnosed cancers.

Women who experience premature menopause before the age of 40 years without any form of intervention usually are recommended to be tested to determine if any chromosomal abnormalities, autoimmune disorders or additional unknown health issues are present.

The effects of menopause and its resulting symptoms greatly vary. Some women experience little to no symptoms, while others have debilitating symptoms affecting quality of life and daily activities. Some women may have a seemingly swift transition while others transition into menopause after several years. It’s estimated around 85% of women will experience some symptoms of menopause as they reach the end of their reproductive years, according to the National Center for Health Statistics.

It’s important to monitor and track your cycles and relay any concerning symptoms you have to your Capital Women’s Care practitioner, who can work with you to determine menopause symptom relief recommendations based on your personal health.

Common symptoms that present during menopause include:

hot flashes and night sweats. Hot flashes refer to sudden feeling of heat in the face, neck and chest. It may include flushing of the skin, sweating, heart palpitations and acute physical discomfort feelings that can last several minutes.
changes in the regularity and flow of the menstrual cycle, which results in complete end to menstruation.
vaginal dryness, pain during sexual intercourse and incontinence.
difficulty with sleeping, tiredness and/or insomnia.
and mood changes (including irritability,) depression and/or anxiety.

Reducing Symptoms

There are several things you can do to reduce the negative impact perimenopause and menopause symptoms have on your overall health and wellbeing:

Eat a diet rich in calcium and vitamin D. Hormonal changes during menopause can cause bones to weaken, increasing the risk of osteoporosis. Calcium and vitamin D are linked to good bone health, so it’s important to get enough of these nutrients in your daily diet.
Maintain a healthy weight. It’s not uncommon to gain weight during menopause, which can be due to a combination of changing hormones, aging, lifestyle and genetics. Having excess body fat, especially around the waist, increases risk of developing diseases like heart disease and diabetes. What’s more, body weight may affect menopause symptoms. A study of 17,473 postmenopausal women found that those who lost at least 10 pounds of weight or 10% of their body weight over a year were more likely to eliminate hot flashes and night sweats. For additional information concerning weight loss during menopause, click this link.
Eat a variety of fruits and vegetables. A diet rich in fruits and vegetables can help ease menopause symptoms since they are a great source of fiber to help with weight maintenance or loss. They may prevent heart disease, an important benefit as women’s risk for heart disease often increases after menopause due to factors like age, weight gain or reduced estrogen levels in the body. Plus, fruits and vegetables may also help to prevent bone loss. An observational study of 3,236 women ages 50 to 59 years found diets high in fruit and vegetables may lead to less bone breakdown.
Avoid trigger foods. Specific foods can trigger hot flashes, mood changes and night sweats and may be even more likely to become triggers if eaten at night. Common triggers include caffeine, alcohol, and sugary and spicy foods. If you experience these symptoms, keep a diary noting foods eaten. If you find specific foods trigger your menopause symptoms, reduce their consumption or avoid them altogether.
Exercise regularly. Pilates-based exercise programs are proven to improve energy and metabolism, help create healthier joints and bones, decrease stress and provide better sleep. Regular exercise is also associated with better overall health and protection against diseases and conditions, including cancer, heart disease, stroke, high blood pressure, type 2 diabetes, obesity and osteoporosis. Menopausal women face a notable increased heart disease risk and several studies show regular exercise may help reduce this risk.
Add foods rich in phytoestrogens to your diet. Phytoestrogens are naturally occurring plant compounds that can mimic the effects of estrogen in the body; therefore, they may help balance hormones. Examples of foods with phytoestrogens include soybeans and soy products, tofu, tempeh, flaxseeds, linseeds, sesame seeds and beans.
Drink plenty of water. During menopause, dryness is often an issue which is likely caused by decreased estrogen levels. Drinking 8 to 12 glasses of water a day can help ease these symptoms. Drinking water can also reduce bloating associated with hormonal changes and increase metabolism.
Reduce intake of refined sugars and processed foods. Both can cause blood sugar highs and lows which contribute to irritability, tiredness and mood stability and even depressive symptoms. Prioritizing these empty calorie items in your diet also increases risk of reduced bone health, especially if you’re substituting these items in place of eating healthier nutrient-dense food choices.
Don’t skip meals. Eating regular meals may be important when you’re going through menopause. Irregular eating habits may make certain symptoms of menopause worse and make weight management more difficult. A year long weight management program for postmenopausal women found skipping meals was associated with 4.3% less weight loss.
Eat foods rich in protein. Regularly eating protein daily can help prevent lean muscle mass loss occurring with age. One study found consuming protein throughout the day at each meal may slow down muscle loss due to aging. In addition to helping prevent muscle loss, high protein diets can help with weight loss because they enhance fullness and increase the number of calories burned. Foods rich in protein include meat, fish, eggs, legumes, nuts and dairy.

Prepare and Optimize Your Health Now

Instituting healthy practices while you’re in your teens through your 40s can make a noted difference in your overall health as you approach perimenopause and menopause. The previous tips on reducing menopause symptoms also offer you valuable, effective management tools of your health and wellbeing, no matter your current age, and help you optimize your overall health as you become older.

Since menopause results in the body no longer producing estrogen, women who are at this stage in life become more vulnerable to increased serious health risks, even if they don’t have personal and/or family histories. Women who have achieved menopause are more at risk for heart attack and stroke, osteoporosis, overweightness, obesity and metabolic syndrome.

Preparing yourself for menopause includes incorporating healthy practices into your daily life:

Quit or avoid smoking and vaping.
Limit alcohol intake to 1 drink per day.
Exercise daily and include both cardio and strength training to strengthen muscles and bones.
Establish a healthy, low-fat diet that includes plenty of fresh whole foods and grains.
Maintain or prioritize becoming a healthy body weight.
Manage all diagnosed health conditions properly.
Avoid misuse/abuse of prescription and illicit drugs.
Get regular well-woman checkups and annual physicals.
Check in with yourself regularly concerning your mental health and wellbeing.
Establish sound personal stress management practices.

Your Capital Women’s Care team of compassionate, expert women’s health care providers is here to address your questions and concerns relating to perimenopause and menopause plus any women’s health issue. Our premier group of doctors, nurses and support staff prioritize comprehensive care and treatment to help you optimize your personal health and wellbeing, so you enjoy a long quality life.

Sources:

https://www.who.int/news-room/fact-sheets/detail/menopause
https://www.womenshealth.gov/menopause
https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
https://www.womenshealth.gov/menopause/menopause-symptoms-and-relief
https://www.menopause.org/
https://www.healthline.com/health/menopause#:~:text=Perimenopause%20is%20a%20time%20when%20your%20hormones%20begin,women%20begin%20perimenopause%20some%20point%20after%20their%20mid-40s.
https://www.healthline.com/nutrition/11-natural-menopause-tips#exercise
https://www.healthline.com/health/menopause/perimenopause-periods
https://www.medicalnewstoday.com/articles/signs-perimenopause-is-ending
https://www.womenshealth.gov/menopause/menopause-and-sexuality

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