Menopause: Embracing change with confidence

Many women find the idea of menopause unsettling, not only because of the discomfort caused by physical symptoms, but also because it signifies a new stage of life. But you don’t have to let it overwhelm you. Here’s what you can expect during this phase of your life, along with tips to manage this natural process.

When does menopause start?

According to menopause coach Adele Muller, most women experience menopause around age 51, although they may start noticing symptoms of perimenopause (the phase leading up to menopause) in their forties or even late thirties. “Your overall health, genetics, and lifestyle all influence the age at which menopause starts,” Adele says.

What are common menopause symptoms?

The most obvious symptom is the cessation of periods caused by a decline in the hormones oestrogen and progesterone. These changing hormone levels can cause many other symptoms. While they may vary from woman to woman, some of the most common symptoms include:

• Irregular menstrual cycles: Periods may become longer, shorter, heavier, or lighter. This irregularity can be inconvenient, but it’s important to pay attention to changes and discuss them with your doctor.
• Hot flushes and night sweats: Sudden feelings of warmth, often accompanied by sweating, can be one of the most bothersome symptoms.
• Vaginal changes: Dryness, itching, and discomfort can affect intimacy.
• Mood swings and anxiety: Emotional fluctuations caused by hormonal changes can be challenging.
• Cognitive changes: Difficulty concentrating and memory lapses, sometimes referred to as “brain fog”, are common complaints.
• Hair changes: Thinning hair and changes in texture and volume are distressing.
  

Thriving during menopause

• Stay active
  Aerobic activities, strength training, and flexibility exercises provide comprehensive health benefits. Exercise helps to maintain a stable weight, relieve mood swings, reduce the risk of chronic conditions such as heart disease and osteoporosis, and contributes to muscle strength and bone health.
• Choose healthy foods
  It’s essential to include a variety of fruits, vegetables, lean proteins, and whole grains in your diet. Foods rich in calcium and vitamin D are vital for bone health. Omega-3 fatty acids, found in fish and flaxseeds, can help reduce inflammation and support heart health.
• Improve sleep hygiene
  Quality sleep is critical. To create a relaxing bedtime routine, it helps to read a book, take a warm bath, and listen to calming music.
• Seek medical advice
  Regular check-ups ensure that any health issues are addressed promptly. Discuss all your symptoms openly to help your healthcare provider offer the best possible advice and treatment options.

Treatment options

Treatment varies depending on the severity and type of symptoms experienced. Discuss these options with your healthcare provider to find the best and safest approach for your needs:

• Hormone replacement therapy can effectively manage symptoms such as hot flushes and vaginal dryness by replenishing oestrogen and progesterone levels.
• Medication: Certain antidepressants and medications for high blood pressure can reduce hot flushes.
• Vaginal oestrogen: Low-dose vaginal oestrogen in the form of creams, tablets, or rings can alleviate vaginal dryness without significantly affecting overall hormone levels.
• Alternative therapies: Acupuncture, yoga, and herbal supplements provide relief for some women.

Confide in your family for support

“Your family is a critical part of your support system,” says Adele. “Empathy and understanding from your family are crucial to your well-being, so share with them what you’re going through and how it affects your physical and emotional well-being.

“Menopause is a unique journey for every woman. By staying informed, seeking support, and maintaining open communication with loved ones, you can navigate this phase of your life with confidence and peace of mind,” Adele concludes.