Menopause affects every woman differently. One in four experiences no discomfort at all, while others feel it to varying degrees and durations.
Here is a clear overview with key facts and practical advice.
What is menopause?
Menopause, also known as the climacteric, is the period in life when levels of estrogen and progesterone drop.
Irregular periods are often the first sign, and about three out of four women experience symptoms.
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When does menopause begin?
It varies, but typically occurs between ages 45 and 55. Symptoms can start up to 10 years before your last period.
Most women reach menopause around the same age as their mothers.
What happens in the body?
As your egg supply runs out in your forties, progesterone levels fall first, followed by estrogen.
This causes irregular bleeding and can trigger symptoms in three out of four women.
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What are the symptoms?
Irregular periods are often the first signal.
Many experience hot flashes, sleep problems, mood swings, dry mucous membranes, bladder infections, urine leakage, dry eyes, thinner hair on the head, increased body hair, reduced libido, irregular bleeding, weight gain, and dry skin.
According to sundhed.dk, smokers and thin women tend to have the most severe symptoms.
Hot flashes
When estrogen levels fall, your body becomes more sensitive to temperature changes, leading to the well-known hot flashes, often at night, disrupting sleep. They usually subside after a few years.
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Red clover extract, regular exercise, acupuncture, weight loss, and avoiding triggers such as alcohol, coffee, stress, heat, and spicy food may help.
Sleep problems
Hormonal changes can lower melatonin production, disturbing your circadian rhythm.
Classic sleep tips, avoiding alcohol, caffeine, and screens before bed, along with keeping your bedroom cool and trying acupuncture may improve sleep quality.
Mood swings
Hormonal changes, poor sleep, and life transitions can all affect your mood.
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Physical activity increases serotonin, which can help, and talking with peers going through the same phase can also be beneficial.
Vaginal dryness
When estrogen declines, the vaginal lining becomes thinner and drier, which can make intercourse painful and lower desire.
Lubricants, moisturizing suppositories, and masturbation can help maintain elasticity. Patience and gentle intimacy with a caring partner also help.
Bladder infections
Thinner mucous membranes in the urinary tract make it easier for bacteria to enter.
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Good hygiene, staying warm, and drinking plenty of water can help prevent infections. If needed, antibiotics can treat them effectively.
Urine leakage
As tissues in the uterus and urinary tract thin, many experience leakage when coughing, sneezing, jumping, or running.
Daily pelvic floor exercises strengthen the muscles that control urination.
Weakened lungs
A European study with contributions from Aarhus University found a measurable decline in lung function during and after menopause, comparable to smoking 20 cigarettes a day for 10 years.
Quitting smoking and avoiding passive smoke and air pollution can protect your lungs.
How long does menopause last?
It usually lasts four to five years. The final period is called menopause, and one year after that, it is considered complete.
Why do some women take hormones?
Hormone therapy can reduce hot flashes and strengthen mucous membranes but also raises the risk of breast, ovarian, and uterine cancer, depending on the type.
A combination of estrogen and progesterone protects against uterine cancer, while estrogen alone increases the risk. Hormone therapy may lower the risk of colon cancer.
Cancer organizations recommend using hormones only if necessary and for as short a period as possible.
What happens after menopause?
One year after your last period, you are no longer fertile, and the ovaries stop producing estrogen and progesterone.
Small amounts are still made in fat tissue and the adrenal glands.
Low estrogen levels reduce the risk of iron deficiency but increase the risk of osteoporosis and cardiovascular disease.
Prevent osteoporosis
Calcium and vitamin D supplements can help.
Studies suggest fermented red clover extract may lower bone loss.
Weight-bearing exercises such as running and brisk walking, plus calcium-rich foods like milk, cheese, fish, almonds, spinach, and kale, help maintain bone strength. And avoid smoking.
Prevent heart disease
Cardio exercise supports circulation and blood pressure. Avoid smoking, eat more fatty fish, and reduce saturated fats from butter, cheese, and cream.
Are there any advantages?
Despite the challenges, menopause also means freedom from periods and PMS.
Embracing this new life stage and focusing on its benefits can make it a more positive experience.
This article is based on information from iForm.dk.