A holistic approach to symptom management in menopause.
Moving into menopause may, at times, feel like - stepping from the frying pan into Dante's vision of hell.
After years of monthly hassle, one might think that relief from menstruation would be a pleasant change. You wouldn’t have to be a walking calendar, remembering 'dates' and planning your schedule around 'specific' dates. Oh, how wonderful that life would be!
Just when you assume your life will fall into harmony, suddenly Mother Nature throws a plot twist your way. Enter menopause.
So, is there no respite? Let us find out more about menopause and what can be done to manage its symptoms.
What is menopause?
So, what exactly is menopause? It is the permanent cessation of menstruation or menses caused by estrogen deficiency. If you don’t experience menses or menstruation for 12 consecutive months, then it can be said that menopause has occurred. The age at which it occurs can vary. However, in Singapore, most women experience menopause at 49. It is a process as natural as menstruation.
However, menopause does come with some challenges. The depleting levels of estrogen and progesterone have many implications, i.e., on the reproductive organs, heart, bones, skin, hair, and brain. These implications manifest as symptoms of menopause. Apart from affecting physiological functions, menopause may give rise to psychological symptoms too.
Know more about menopausal symptoms
Around 40% of women aged 45–60 years are estimated to experience menopausal symptoms. It is essential to understand and recognize those symptoms to be able to work towards restoring balance and well-being.
Here are some of the symptoms that you should look out for:
Irregular periods
The duration of menstruation may become longer or shorter. The extent of bleeding also changes.
Vaginal dryness
You may experience itching, irritation, and pain.
Reduced libido
You may lose interest in and desire for sexual activity.
Body ache
It is one of the most common symptoms.
Changes in hair and skin
The skin loses its elasticity. You may experience hair loss. At the same time, hair growth may occur in places other than the head, for example, the chin.
Sleep disturbances
A variety of sleep-related issues, such as insomnia, disturbed sleep, and waking up frequently, may start to rise.
Weight gain
The rate of food metabolism slows down, which results in weight gain. It may ultimately lead to heart disease and diabetes.
Hot flashes & night sweats
It is an incidence in which you feel warm or hot for some periods, causing skin to sweat and become red.
Headache or Migraine.
Mood swings
A decrease in levels of hormones affects the mood. One may experience emotions of anger, stress, irritability, depression, anxiety, and issues related to memory and concentration.
Urinary incontinence
Apart from incontinence, you may also feel the need to pass urine more frequently than before. The chances of suffering from urinary tract infection also increase.
Bone loss: It occurs due to loss of calcium, which is not restored.
Bone loss
It occurs due to the loss of calcium, which is not restored.
Tips to manage menopause symptoms
There is no need to be overwhelmed. Here are some ways by which you can manage these symptoms:
Exercise: Engaging in physical activity has positive effects in many ways such as uplifting your mood, controlling weight, and boosting your bone and gut health. You can opt for an exercise that engages the body and soul like Tai Chi. There are a variety of options to choose from including yoga, running, Pilates, Zumba, and spinning.
Being mindful about nutrition: You can limit night sweats and hot flashes by avoiding alcohol, caffeine, spicy foods, and tobacco. To deal with calcium deficiency, you can include calcium-rich foods such as milk, green leafy vegetables, tofu, sardines, salmons, beans, lentils, almonds, whey, supplements, and foods that help with calcium absorption such as curcumin and vitamin D. Consuming gut-friendly foods, including fiber and probiotics also helps in managing the symptoms of menopause.
Hormone replacement therapy: If the symptoms affect the quality of life severely and are unbearable, then you might want to discuss the option of using hormone replacement therapy with your healthcare provider. However, it is not usually recommended because of the associated risks.
Menopause is just another chapter in your story. It is just a new season. Embrace the change and care for your body in the way it needs. Practice self-care to achieve the well-being you deserve. And while you are at it, rustle up your favorite dish in that frying pan.
To assess your wellness quotient, take a quiz that will guide you towards solutions for your personal health needs.
References:
- Peacock K, Carlson K, Ketvertis KM. Menopause. [Updated 2023 Dec 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507826/. Accessed on 4 March 2024.
- Loh FH, et al. The age of menopause and the menopause transition in a multiracial population: a nation-wide Singapore study. Maturitas. 2005;52(3-4):
- Wong BWX, et al. Factors associated with poor sleep quality in midlife Singaporean women: The Integrated Women's Health program (IWHP). Sleep Med X. 2022;5:100060.
- Santoro N, et al. Menopausal symptoms and their management. Endocrinol Metab Clin North Am. 2015;44(3):497-515.
- Mishra N, et al. Exercise beyond menopause: Dos and Don'ts. J Midlife Health. 2011;2(2):51-6.
- Office on Women's Health in the Office of the Assistant Secretary for Health at the U.S. Department of Health and Human Services. Menopause symptoms and relief. [Internet] 2021 [Updated 2021 February 22, Cited 2024 March 4]. Available from: https://www.womenshealth.gov/menopause/menopause-symptoms-and-relief.