5 HAUTE FAQ’S ABOUT MENOPAUSE

WHAT IS MENOPAUSE (BY MEDICAL DEFINITION)

Menopause is the natural biological process in a woman’s life when the ovaries stop the release of eggs.  A woman has reached menopause only after it has been a full year since her last period. This means she has not had any bleeding, including spotting, for 12 consecutive months.

WHEN DOES MENOPAUSE BEGIN?

A woman’s transition toward menopause gradually begins during her late twenties, but isn’t apparent until between the ages of 35-45 years on average. This is when women begin to take notice of physical, mental and emotional changes; very similar to the puberty phase. And like puberty, the age that a woman’s journey begins is unique to each woman.

WHAT IS HAPPENING LEADING UP TO THE DECLARED MENOPAUSE STAGE?

There are 3 stages of the menopausal journey:

    1. Perimenopause. When a woman’s cycle will become irregular, but they haven't stopped. Most women hit this stage around age 47.

    2. Menopause.  A woman has arrived at menopause on the 365th day from the date of her last menstrual period.    

    3. Postmenopause. This begins when a woman has hit the year mark from her final period and on day 366, she is considered to be in her postmenopausal stage.

WHAT ARE COMMON MENOPAUSAL SYMPTOMS?

Most of the symptoms that accompany menopause are temporary, but some can raise the risk for certain health conditions and become detrimental long-term if not managed effectively.  Let’s discuss a few of them:

    Hot Flashes/Night Sweats - (not really detrimental, more like extremely uncomfortable and can be embarrassing). They are known to appear during perimenopause and the frequency can increase 2-3 years after onset.  A woman can also experience cold shivering after a hot flash episode. Triggers include stress, coffee, spicy foods, alcohol, sugar and a high BMI (body mass index).  

    Cardiovascular Disease - the leading cause of death in postmenopausal women. With decline of estradiol (the main form of estrogen) in conjunction with a woman’s age and increase of body fat (i.e. BMI), puts them at a higher risk.  Here are a few actions to take to reduce chances of developing heart disease:

• Keep blood pressure below 120/80 mmHg

• Keep total cholesterol below 200 mg/dl

• Keep LDL (low-density lipoprotein or “bad” cholesterol) below 70 mg/dl

• Stress less

• Strive to get/keep body fat in a heathy range

• Exercise at least 5 hours each week

• Practice mindful eating habits

• Limit processed foods and added sugars

• Limit the consumption of alcohol, meat, fish, dairy, and eggs

• Drink your H2O

    Osteoporosis (decreased bone density) - Having a decrease in estrogen also causes women to lose bone mass quicker than they did prior to entering into perimenopause/menopause. Ways to preserve bone mass upon entering menopause include:

    Incorporating green, leafy veggies, legumes and nuts/seeds

    Get some sun…Go! Outside! Often! And possibly take a vitamin D supplement.

    Minimize alcohol, salt, carbonated drinks and caffeine

    Perform weight-bearing exercises (resistance training, walking, etc.)

    Emotional changes - Many women experience frequent highs and lows. I am here to tell you are not alone, you are not going crazy. I encourage you to be intentional with the steps taken when you are experiencing these emotional shifts to better align a stable mood.

1. Take a deep breath…take as many as you need in that moment.

2. Address underlying triggers, e.g. stress, family challenges, work, lifestyle, etc.

3. Eat small meals regularly.

4. Limit processed foods, added sugars, alcohol and caffeine.

5. Join the HAUTE Flashes Private Facebook community for support.  Don’t go through this life shift alone.

*Keep in mind that midlife is also a major period of life changes, and mood changes can reflect “real” changes, shifts in priorities (or reprioritizing) life demands, and/or underlying issues (such as changes in family dynamics or caregiving).     

    Insomnia - Women who experience this symptom due to night sweats and/or anxiety.  To increase the chances of a restful night of sleep:

1. Create a bedtime routine - stretching and meditation to reduce stress and unwind.

2. Limit alcohol - remember alcohol can compromise the liver function, and jeopardize its ability to metabolize estrogens.

3. Limit caffeine