Health Tips

A natural and gradual change.

Menopause is the final menstrual period that usually occurs between the ages of 48 to 52. It is not unusual for this to occur earlier or as late as the mid- fifties. Menopause is part of a longer life transition of hormonal change that may start in the early, mid, or late forties and occasionally earlier.

Many use the word menopause to describe the time women experience hormonal fluctuation associated with menstrual changes and hot flashes. This time of adjustment is actually called the Climateric or more commonly perimenopause or mid- life transition. Post menopause occurs 12 months after the last menstrual period.

Some women experience this time with ease and appreciation of freedom from menstruation. Others find perimenopause to be physically and/or emotionally uncomfortable, and confusing. Most women have an experience that is somewhere in-between. Understanding what happens and learning practical ways to control symptoms will help you make decisions that work for you.

How does this all begin?

Perhaps you’ve heard this time referred to as the ‘change of life’. Life is in fact a series of changes from fetal development through old age. Hormone development begins in utero, and hormone production and change continues throughout life.

Females are born with all the follicles (over 100,000) they will need to produce eggs in the reproductive years. The follicles are stimulated by hormones called FSH (follicle stimulating hormone) and LH (Lutenizing hormone). FSH and LH help the follicles produce the hormones estrogen and progesterone. Estrogen and progesterone are responsible for the female characteristics such as breast development. They also affect many body functions including menstruation. If fertilization occurs estrogen and progesterone help nourish the pregnancy.

As estrogen and progesterone normally decline FSH and LH increase in an attempt to stimulate remaining estrogen and progesterone production. As women approach menopause the body attempts to adjust to this hormone change.

Some symptoms that may occur during this time are:

• Menstrual changes, such as flooding, menstruation closer together or missed periods
• Hot flashes
• Sleep disturbances
• Change or loss of libido (sexual desire)
• Vaginal dryness
• Dry skin
• Insomnia
• Fatigue
• Headaches/ Migraines
• Memory loss, forgetfulness
• Irritability, mood swings, depression
• Frequent, urgent, or painful urination
• Weight gain
• Bloating
• Breast tenderness

Some less common changes are:

• Heart palpitations
• Muscle/ joint pains
• Itchy, crawly or burning skin
• Leg cramps
• Easy bruising
• Nausea
• Dizziness
• Hair loss or thinning
• Facial hair growth
• Offensive menstrual odor

All of these symptoms may be related to reasons other than menopause. Be sure to have a medical evaluation to help determine your health status.

How to feel more comfortable.

There are many ways to minimize discomforts. Most important of these is the general maintenance of good health and well being.

Eating well:

• Emphasize whole fresh foods, including whole grains (High in Vitamins E which reduces hot flashes, reduces some types of cancers).
• Beans and Legumnes (High in protein and combined with grains a complete source of amino acids. Helps maintain blood sugar levels.)
• Increase fruits and vegetables (Rich in vitamins and minerals that help the immune system.)
• Try soy products (helpful in balancing hormones, may reduce hot flashes and vaginal dryness)
• Use oils such as sesame oil, olive oil, canola oil, and safflower oil rather than saturated fats. Flax seed oil (delicious and most beneficial) can be used as a butter substitute.
• Drink plenty of water.
• Enjoy fish especially salmon, but minimize other animal proteins.
• Eat nuts and seeds (high in calcium and magnesium).
• Avoid a high amount of salt, sugar, saturated fat, caffeine.
• Enjoy non- fat or low fat dairy products in modest amounts if they are not gas producing for you.
• Avoid alcohol (it increases hot flashes).

Living well:

• Stop smoking.
• Protect your skin by avoiding excessive sun exposure.
• Rest when tired(America is one of the most sleep deprived nations in the world).
• Find an exercise program you love and do it regularly.
• Find new ways to relax. Consider Tai Chi, Yoga, Progressive Relaxation, Reading, Listening to music, Creative hobbies, etc.
• Read and learn (see book list).
• Consider herbs, vitamin-mineral supplements, homeopathy, acupuncture and hormone therapy for relief of symptoms.
• Know that it takes time to learn and understand your body. Be patient. When stressed stop and take slow long glorious breaths.
• Allow yourself to meander through this process.