Menopause...A Natural Stage of Life
Menopause, the Natural Transition
Menopause is a normal transition to a new phase in a woman’s life - it is not a disease. It is defined as not having a menstrual period for 12 months in a row. In 2000, approximately 6.73 million women had reached menopause. Menopausal symptoms can begin as early as 40. The average age is 51 years old. Menopause can also be brought on by radiation, chemotherapy or surgery. Many women feel a sense of freedom when they reach menopause. They are no longer worried about pregnancy or bothered by pre-menstrual syndrome (PMS). Other women worry they have lost their youth and are unattractive. Feelings ranging from relief to anxiety are all normal. If you have specific questions about menopause, its symptoms or your feelings, talk to your doctor.
What’s Menopause?
When females are born, they have a set number of eggs in their ovaries that can mature. At puberty, the hormones estrogen and progesterone begin to cycle monthly, resulting in ovulation and menstruation. As a women ages the number of available eggs decreases. During this transition, called perimenopause, the female hormones naturally fluctuate and ovulation may or may not occur. Menstrual cycles may become shorter or longer and a woman may or may not be fertile.
What is HRT?
A women’s body produces the hormones progesterone and estrogen. The cycling of these hormones results in ovulation and the menstrual cycle. Hormone Replacement Therapy (HRT) is the use of natural or synthetic estrogens and/or progesterone (progestins) to help regulate your hormone levels and reduce the symptoms associated with menopause. Typical HRT drugs prescribed include estrogen extracted from horse urine (Premarin™) and laboratory created substitutes (Prempro™).
What are the Symptoms?
Because hormone levels are changing, you may notice any or all of the following symptoms:
- Hot flashes
- Changes in menstrual flow
- Skin changes
- Night sweats, insomnia
- Fatigue
- Vaginal dryness or irritation
- Weight gain
- Anxiety, irritability, or depression
- Hair loss
- Urinary incontinence
- Low libido
These symptoms may last anywhere from 6 months to 5 years. For most women, the symptoms will persist 2 or 3 years. While 10-15% of American women reach menopause without symptoms, another 10-15% are severely affected by the symptoms. At least 60% of American women will experience hot flashes. Hot flashes are triggered by fluctuating levels of estrogen. Low estrogen levels are also related to reduced bone mass (osteoporosis) and an increase in cholesterol levels, placing a woman at higher risk for heart disease.
Are There Other Ways to Manage My Symptoms?
Managing your menopause symptoms begins with keeping yourself healthy. The following tips may help smooth the transition.
Get a Physical. All women should have a baseline physical exam that includes a Pap smear, mammogram, thyroid test, cholesterol test, and bone density test. Ask your doctor how often these tests should be repeated. If there are underlying health issues, treat them first. Some of your “menopause” symptoms may go away.
Eat Right. Eat a diet high in fruits and vegetables and low in saturated fats. High fiber foods can help your body manage both hormone and cholesterol levels better. Limit spicy foods, caffeine, and alcohol, which may intensify hot flashes. Choose chicken and fish over beef and pork to reduce the risk of heart disease.
Eat Soy Products. Tofu, soy milk, and soy nuts contain phytoestrogens. These plant-derived phytoestrogens are similar to, but weaker than, estrogen. They have been shown to reduce hot flashes and maintain healthy vaginal tissue. Check with your doctor to see if phytoestrogens are safe for you.
Drink Plenty of Water. If you experience hot flashes at night, you may want to keep cool water by your bed. You should drink approximately 54 to 64 oz. of water each day.
Exercise. Exercise at least 3 times per week, doing both aerobic and weight-bearing exercises. Aerobic exercise keeps your heart healthy and reduces stress, in addition to reducing many menopausal symptoms. Weight-bearing exercise helps maintain bone mass to reduce the risk of osteoporosis. All exercise keeps you flexible and balanced, reducing the risk of falling.
Dress for Success. Dress in layers of cotton or natural fiber clothing. When you feel too cold or too hot, you can add or remove clothing easily to stay comfortable. Natural fiber clothing pulls moisture away to help you stay more dry and comfortable.
Take Supplements
Choose your supplements wisely. 400 IU of vitamin E per day may help keep hot flashes in check and help vaginal dryness*. 400 IU of vitamin D and 1200 mg of calcium daily are important for strong bones*. For vaginal dryness, try a vaginal lubricant or moisturizer. Herbs may be helpful as well. Black Cohosh has been traditionally used to relieve hot flashes, mood swings, and vaginal atrophy*. Dong Quai is a traditional Chinese herb used to treat hot flashes and irregular menses*. Chaste Tree has been reported to also help irregular menses*. Flax may also help lessen the severity of hot flashes*. Before using supplements, check with your doctor to make sure they are compatible with medications you take or conditions you may have.
Sources:
Meonpause.org, Basic Overview. Definitions, and Statistics. 2003.
Murray, M., Encyclopedia of Natural Medicine. 2nd ed. 1998. New York: Three Rivers Press.
Fetrow, C. and J. Avila, Professional’s Handbook of Complementary and Alternative Medicines.
1999, Springhouse. PA: Springhouse Corp.
Dong quai. 1999, Herbal Information Center.
Crawford, S. Chasteberry tree, in Gale Encyclopedia of Alternative Medicine. 2001, FindArticles.com.
Disclaimer: The information on this site is not intended for the diagnosis or treatment of any health problem or for the prescription of any medication or other treatment. You should consult with a health care professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have and/or suspect you might have a health problem, are pregnant and/or nursing.