Essential Things to Know About Menopause

What Is Menopause?

Menopause is the stage of your life when the periods stop permanently, and you can no longer get pregnant naturally. It is a normal part of ageing that marks the end of your reproductive age. It can happen anywhere in your 40s or 50s. 

Menopause does not occur suddenly; it is a gradual transition lasting several years. It is diagnosed when you have gone without menstruation, vaginal bleeding or spotting for 12 complete months.

The terms’ menopause’ and ‘perimenopause’ are used interchangeably, but these are two very different stages in a woman’s life. Before we go further, let us see the differences between menopause and perimenopause.

What’s the Difference Between Perimenopause and Menopause?

Here’s an intriguing insight - Technically speaking, menopause is just 1 day in a woman’s life, exactly when she has not had menstrual bleeding for 12 continuous months. The transitional years before menopause are called perimenopause, and the years following menopause are called post-menopause.

Let us look at the main differences between perimenopause and menopause:

Perimenopause

• Perimenopause is the phase of transition that ends in menopause. 
• It typically starts in your 40s and lasts a few years (sometimes even 7-10 years).
• Your ovaries start to produce less oestrogen.
• You experience symptoms like irregular periods, irritability, hot flashes, night sweats, dryness of the vagina, difficulty sleeping, weight gain, headaches and body pains.
• You might still be able to get pregnant during perimenopause.
• You will still menstruate, even though it can become very irregular.

Menopause

• Menopause is the complete and permanent stopping of menstruation.
• Most women attain menopause between their late 40s and early 50s, but it can occur early in some women.
• Your body produces less oestrogen and progesterone (female reproductive hormones).
• Your ovaries stop releasing eggs, and you will not get pregnant naturally.
• Women experience menopausal symptoms like hot flashes, trouble sleeping, joint and muscle pain, vaginal dryness, pain during sex, mood swings, forgetfulness and night sweats.

Are you experiencing any of these symptoms? Let us look into it in greater detail and understand what causes it.

Common Symptoms of Menopause

Every woman has a different experience with menopause. However, there are a f

w similarities in what they go through. Here are a few common symptoms of menopause:

Hot Flashes and Night Sweats

Your changing hormone levels, especially the decrease in oestrogen, cause hot flashes. You might feel a sudden wave of heat through your body, causing a rise in your body temperature, sweating, a racing heart, increased heart rate and sometimes dizziness. When hot flashes occur at night, it is known as night sweats. This may cause you to wake up in a cold sweat.

Mood Swings and Irritability

During menopause, a decrease in serotonin (a brain chemical responsible for happiness) causes mood swings, irritability, anxiety and sadness. Other symptoms associated with menopause, like hot flashes, disturbed sleep, reduced sexual drive or vaginal dryness, can also contribute to feelings of sadness and depression.

Sleep Disturbances

Among menopausal symptoms, sleep disturbances are one of the most bothersome symptoms and are reported by 40–60% of menopausal women. - PubMed

Experiencing mood changes, feelings of depression and anxiety can disturb your sleep. Hot flashes, especially night sweats, can also cause sleep disruptions and awaken you from sleep. 

We have explored the common symptoms faced by almost every woman during menopause. Menopause also affects you in less evident ways. Let us look at how menopause influences your body.

How Does Menopause Affect Your Body?

Menopause affects your body significantly, though all symptoms might not be visible externally. Here is how menopause affects you: 

Bone Health and Osteoporosis Risk

Did you know that, on average, a woman loses 10% of their bone density around menopause? Low levels of oestrogen in menopausal women cause bone density to fall, making the bones weak and brittle and increasing the risk of osteoporosis.

A study on primary osteoporosis in postmenopausal women revealed that approximately half of the women lose bone rapidly, perhaps as much as 10%–20% in those 5–6 years around menopause.

Menopause and Heart Health

The decrease in oestrogen in your body during menopause causes a sudden increase in bad cholesterol. This causes you to gain weight. These unhealthy fats also build up within the arteries, making them narrower. This increases the risk of a heart attack or stroke.

We have seen how menopause affects your body and how hormones play a major role in all these changes. Read on to understand more about the hormonal shifts during menopause, their role, and their long-term impacts.

Hormonal Changes During Menopause

Let us talk about the hormones – every little change you experience during menopause is linked to these chemical messengers. Here is the list of hormones and how it affects you at menopause:

1. Oestrogen

• Your ovaries secrete less oestrogen, which causes its levels to decrease during perimenopause and drop significantly during menopause. This causes menopausal symptoms like hot flashes, sleep disturbances, mood swings and vaginal dryness.

2. Progesterone

Less progesterone is secreted by your ovaries during perimenopause and menopause, causing mood swings, irritability and headaches.

3. Follicle-stimulating hormone (FSH)

• This hormone secreted by the pituitary gland (located at the base of the brain) is responsible for sexual development and reproduction. At menopause, your ovaries reduce the production of oestrogen and progesterone. In response to this decrease, more and more FSH is produced in your body, trying to get your ovaries to produce higher amounts of oestrogen and progesterone. A high FSH is a normal sign of perimenopause and postmenopause.

4. Estradiol

Estradiol is the most potent form of oestrogen, mainly secreted by the ovaries. Estradiol drops significantly during menopause, resulting in hot flashes, vaginal dryness and itching, bone loss, and mood changes.

5. Inhibin B

Inhibin B is a biomarker of ovarian reserve. This means that low levels of Inhibin B indicate a decrease in ovarian follicles. Inhibin B falls during perimenopause and becomes undetectable around 4-5 years before menopause.

6. Serotonin

Serotonin is a hormone and neurotransmitter produced by the brain and intestines. It regulates your mood, behaviour and memory alongside other functions. As oestrogen and progesterone levels fall during menopause, the level of serotonin also decreases. This causes you to feel sad, irritable, anxious or depressed.

Read more about what happens to your hormones during menopause.

How Does Long-Term Hormonal Changes Impact Health?

Hormonal changes happening during menopause can affect your well-being. Here are some long-term impacts:

• Low bone density
• Risk of fractures and osteoporosis
• Increased risk of cardiovascular diseases
• Weight gain
• Forgetfulness 
• Anxiety and depression
• Vaginal dryness
• Discomfort during sexual intercourse

We have seen what menopause is, its symptoms, and its impact on the body. Let us move on to practical ways to manage menopause for a better quality of life.

Managing Menopause Symptoms

Menopause is a natural stage of a woman’s life. The symptoms and discomfort caused by menopause can be managed using natural remedies and conventional treatments, enabling you to lead a happy and healthy life. Here are some methods useful in managing symptoms related to menopause.

Natural Remedies 

Menopausal symptoms can be managed effectively using complementary and alternative treatments like natural remedies. 

Lifestyle changes, a balanced diet, regular exercise and techniques to improve mental health can support your overall well-being. Including herbal teas for relaxation, Ayurvedic herbs for hormonal balance and practising Yoga and Pranayama for managing mood changes and anxiety can help manage your symptoms associated with menopause.

Read more: The Ayurvedic Lifestyle Guide to Menopause: Herbs, Diet, Exercise, and Self-Care Practices.

Medical Treatments and HRT

Conventional treatments for menopause aim to ease your symptoms. The main treatment method is Hormone Replacement Therapy (HRT), where oestrogen is introduced into your body in the form of tablets, skin patches or sprays to replace the low level of hormones during menopause. Sometimes, you need to take progesterone along with oestrogen, and this is called combined HRT.

Other treatments include: 

• Oestrogen tablets or creams inserted into your vagina to treat vaginal dryness.
• Medicines to treat hot flashes.
• Antidepressants to treat anxiety and low mood. 
• Medicines to treat bone loss, like calcium and vitamin D.

Lifestyle Adjustments for a Smooth Transition

Making a few yet impactful changes in your lifestyle can support both your physical and mental health during menopause. Want to manage menopause gracefully? Here are some handy suggestions from the experts at Nirva.

1. Diet and Nutrition Tips

Here are some dietary recommendations for you.

Include:

• Whole grains like brown rice, whole wheat, and quinoa.
• Fresh fruits and vegetables.
• Green leafy vegetables.
• Foods fortified with calcium and vitamin D.
• Healthy fats like seeds and nuts.
• Omega 3-rich fish like salmon and mackerel.
• Soybeans, legumes and flaxseeds.
• Stay hydrated.
• Lean meats, eggs and dairy products. 

Limit:

• Caffeinated beverages
• Alcohol
• Refined sugars
• Processed foods

Read more about diet and nutrition for menopause here - Top Menopause-Friendly Foods to Naturally Balance Your Hormones.

2. Importance of Regular Exercise

Medicines, diet and natural remedies can provide notable comfort during menopause. Along with that, keep in mind that you should exercise regularly. Engaging in activities like walking, swimming, cycling, or Yoga can further boost your well-being. 

It is best to exercise outdoors as it not only improves your mood and energy but also ensures exposure to sun rays, which is essential for your body to produce vitamin D to support bone health and prevent osteoporosis. 

Menopause and Mental Health

By now, you know that menopause is not just physical changes – It also affects your mental health. It is important to learn how to manage feelings of anxiety, low moods and depression associated with menopause to be able to overcome them. Here are some useful tips for you.

1. Managing Anxiety and Depression

Symptoms of menopause, like anxiety and depression, can affect your mind and leave you feeling overwhelmed. Get help from your healthcare provider if you notice your mood changes affecting your daily life.

Try out these useful tips:

• Follow a healthy and balanced diet.
• Practise breathing techniques (Pranayama) and mindfulness.
• Get proper sleep of at least 7-9 hours.
• Make time for your hobbies.
• Exercise regularly and stay active.
• Join support groups.

2. Support Groups and Counselling

Joining support groups can help you greatly in managing symptoms of menopause. You can interact and share your experiences with other people who are experiencing challenges similar to yours. It offers a feeling of comfort, and you can even learn coping strategies from others.

One-on-one sessions with a trained counsellor can provide the support you need to manage the emotional changes of menopause.

Have you been struggling with your emotions and mood changes during menopause? You are not alone. Get in touch with our Ayurvedic and Yoga experts specialising in women’s health. We are here to guide you through this transition.

Wrap-Up

Menopause is like the changing of seasons in nature – It is a graceful transition in a woman’s life. It brings with it physical and emotional challenges as well as the potential for a new and refreshed you. Understanding menopause will help you manage your symptoms better and lead a balanced and healthy life.