Menopause is a major turning point in a woman’s life. But as many women know, it isn’t just one moment of change; it’s a long process with various health considerations along the way. By understanding each stage better, you can emerge from this transition with a new lease on life.
Stages of menopause
1) Perimenopause — This stage happens 8-10 years before menopause. The ovaries gradually produce less estrogen. Typically, women in their 40s experience perimenopause, but it can sometimes start in one’s 30s.
- Health considerations — Hormone fluctuations may lead to menopausal symptoms, such as hot flashes, breast tenderness, painful periods, mood swings and vaginal dryness. While periods become more irregular, it is important to continue using contraception and practicing safe sex.
2) Menopause — Physiologically speaking, menopause is the time when a woman’s estrogen and progesterone levels drastically decline. The ovaries stop producing eggs. Menopause officially begins once a woman hasn’t menstruated in 12 full months.
- Health considerations — Perimenopausal symptoms described above are likely to continue. Women may also contend with incontinence, depression, trouble sleeping or skin/hair changes. While the chances of pregnancy are remote during this stage, ask your doctor or gynecologist what she or he recommends regarding contraception use.
3) Postmenopause — This final stage consists of the years that come after menopause. The menopausal symptoms described above should disappear. However, decreased estrogen levels will continue to have physical effects on a woman’s body.
- Health considerations — Postmenopausal women have a higher risk for osteoporosis, heart disease and vaginal prolapse (when a woman’s reproductive organs slide into her vagina). During postmenopause, supporting muscles may lose their elasticity and strength to support the weight of pelvic organs.
Creative coping techniques
Menopause poses many physical and emotional challenges. Be gentle with yourself and remember that you are stronger than these challenges. Here are some tactics to help you move through the stages of menopause.
- Avoid caffeine, alcohol and spicy foods.
- Dress in light, airy layers or sweat-wicking athletic wear.
- Eat foods with soy in them. Soy contains estrogen-like compounds that can help reduce the severity of menopausal symptoms. If you are avoiding soy, you can also find these compounds in oats, flax seeds, beans and other food sources.
- Get adequate calcium and vitamin D to protect bone strength.
- Be the athlete you always wanted to be. Working out more can help protect you from heart disease and osteoporosis.
- Perform Kegel exercises daily to strengthen your pelvic floor muscles.
- Start a menopause club in your community.
- See an acupuncturist.
- Try relaxation techniques such as yoga, tai chi or meditation.
- Use water-based lubricants during sexual intercourse, as these are the gentlest on sensitive skin. Avoid lubricants that contain glycerin if you are prone to yeast infections.
Reach out to your doctor
Regardless of your stage of menopause, continue seeing your doctor at Riverview Health for your annual physicals and gynecology exams. Feel free to ask questions about all aspects of your changing body, from sexual health to the pros and cons of hormone replacement therapy. Your doctor can help you not only get through menopause, but thrive.
Has it been a while since your last check-up, or do you need a new physician? Call us at 317.565.0535 to request an appointment.
Sources: MedlinePlus.gov, WomensHealth.gov
