Jemma Harris 12th October 2022
The natural process of menopause is enough to induce anxiety, distress, discomfort and confusion for many, so why do women only know what menopause is until they are experiencing it? Symptoms fluctuate for many years as a woman approaches menopause, and although 60% of women struggle to face these changes and symptoms, it remains a taboo topic. So why is the conversation silenced when it is an ever-growing problem that women will face for many years of their life?
There is a vast amount of information on the years leading up to menopause and menopause itself, However, the challenge is finding this information. For many women approaching or passing through this time in their life, unless they are in a medical field or know someone who is, it is often an isolating period and topic where it is hard to understand what you are experiencing. It’s a hard time to piece together, and for the best part, you are confused with the changes your body is making in this natural but very individual process. However, it does not need to be a time where you feel alone, rather becomes a time where women feel connected and can come together to talk about their experiences and feel understood.
Menopause does not need to be endured, it needs to be recognised, and with correct medical help, this significant health issue experienced in many women’s life can become something more people understand and can empathise with.
Menopause can happen naturally, at the expected age or early however, if there are no persistent or severe symptoms, it can be hard for some women to distinguish if they have reached menopause as periods are known to be irregular at this time. From about 35-40 years of age, fewer eggs are left in your ovaries and do not ovulate as often. This can be a stage where a woman will experience premature menopause or perimenopause. The stage before menopause, known as Perimenopause, is the stage before a woman reaches the end of her reproductive years and before her final period. On average, this stage usually lasts between 4-6 years and most commonly happens throughout your 40’s. Some women may experience premature and early menopause, often caused by Premature ovarian insufficiency (POI). This is when your period stops suddenly and at an earlier-than-expected age. In about 60% of women, the cause is often not found however the first signs and symptoms may include-
- Irregular periods
- No periods after stopping the oral contraceptive pill
- Inability to get pregnant
An extensive physical examination is done to investigate the diagnosis of POI, which can be done by doing a pregnancy test, Hormone test or a vaginal ultrasound checking for evidence that your ovaries aren’t functioning.
Other common causes for premature and early menopause may be-
- If you have been diagnosed with epilepsy
- You smoke
- You got your period at a very young age
- Had previous surgery on your ovaries
- If you have an autoimmune disease such as type 1 diabetes, Chron’s disease, thyroid disease or coeliac disease.
Premature menopause usually affects 12 in 100 women, but it can be managed in many ways, including seeing an endocrinologist, gynaecologist, psychologist or psychiatrist. It can also be managed through hormone therapy such as MHT (menopausal hormone therapy) or the pill. For more information on Premature menopause, visit Home | Early Menopause (askearlymenopause.org) or Premature and early menopause | Jean Hailes. You can also explore the benefits of non-hormonal therapies by visiting Non-hormonal treatment options at Non-hormonal treatment options | Early Menopause (askearlymenopause.org)
Once ovulation and your period stop, this is an indication that a woman has reached menopause. On Average most women in Australia will reach menopause at roughly the ages of 51-52, but you can reach it as early as 40 or as late as 60. About 20% of women have no symptoms at all, whilst 60% have mild to moderate symptoms, which leaves 20% of women to experience server symptoms that interfere with their daily life. Some commonly known physical and emotional symptoms include:
· Irregular periods
· Hot flushes
· Night sweats
· Sore breasts
· Sleep problems
· Loss of sex drive
· Headaches/migraines
· Weight gain due to slower metabolism
· Lowered mood
· Feeling anxious
· Mood swings
Every woman’s experience is different, and some may need treatments and medications to deal with their experience of menopause. However, there are ways to make your experience more comfortable and to feel more at ease whilst going through this transition in life.
A balanced diet helps to improve immunity and fight against illness and will also aid in relieving symptoms such as hot flushes, poor sleep and low bone density. As women will experience a decline in estrogen levels, dairy products are a great way to increase bone health as dairy contains calcium, phosphorus, potassium, magnesium and Vitamin D. Quality protein is also essential for women going through menopause due to the decrease in estrogen, which can lead to a decrease in muscle mass and bone strength. Foods such as eggs, meat, fish, legumes and dairy products or adding protein powders to your smoothies are a great way to include this into your diet.
Limiting alcohol and caffeine is an important factor, as they are common sleep disruptors. Menopause is commonly known to affect many women’s sleep-inducing effects of insomnia for many, so it is important to find drinks to replace these so your body is given time to relax and get enough sleep without the presence of alcohol and caffeine. Studies by the NIH (National Library of Medicine, 2011) have shown that caffeine and alcohol intake can also trigger the severity of hot flashes. Some women may experience night sweats or mood changes triggered by spicy or sugary foods. It is important to understand what foods may trigger your symptoms and to keep track of this so you can better understand how to help ease your symptoms.
Drinking enough water is also an additional strategy to help reduce bloating and can help aid in helping you feel full and slightly increase your metabolism. A common issue many suffer through menopause is dryness which is likely caused by the decrease in estrogen levels.
Menopause is a natural and inevitable event for women, and although it can feel confusing, isolating and at times embarrassing, speaking up and raising awareness about its realities can help to empower women of all ages and help to dismiss the judgements and myths around menopause, helping women cope with this new stage which is often unique for every induvial. It is important to be understanding, positive and proactive towards your experience as it is not necessary to accept menopause as an uncomfortable burden that must overrule your life, rather viewing it as something empowering and satisfying the more you can understand it. Sharing your experience and taking the time to listen to others, although it won’t be identical to yours, can help you and other women ease into this transition creating a wider community and support system.
Bibliography
Ashley, M. (2022, January ). Let's all talk about menopause. Retrieved from Lets talk menopause: letsalltalkmenopause.com
Ask for early menopause. (n.d.). Retrieved from non-hormonal treatment options: https://www.askearlymenopause.org/articles/non-hormonal-treatment-options
Hailes, J. (2022, September 08). Jean Hailes for women's health. Retrieved from Premature and early menopause: https://www.jeanhailes.org.au/health-a-z/menopause/premature-early-menopause
National Library of medicine. (2011, August 18). Retrieved from National Library of Medicine: https://pubmed.ncbi.nlm.nih.gov/21848495/
university, M. (n.d.). Ask for early menopause. Retrieved from Welcome to ask early menopause .
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