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Here’s What You Need to Know About Menopause

by Sahrish Shakeel
written by Sahrish Shakeel
  • Menopause is a natural process that typically occurs in women in their late 40s or early 50s, marked by the end of menstrual cycles.
  • Common symptoms of menopause include hot flashes, night sweats, mood changes, sleep disturbances, and vaginal dryness.
  • Managing menopausal symptoms involves lifestyle changes, such as exercise and diet, as well as medical interventions like hormone replacement therapy (HRT).
  • Seeking support and guidance from healthcare providers, like Dr. Mary Claire Haver, is crucial for navigating the menopausal transition with confidence.

Menopause is a natural biological process that marks the end of a woman’s menstrual cycle. It typically occurs in women in their late 40s or early 50s, signalling the end of their reproductive years. While menopause is a normal part of ageing, it can bring about a range of physical and emotional changes due to hormonal fluctuations. To shed light on this significant life transition, we spoke with Dr. Mary Claire Haver, a renowned expert in women’s health and menopause management.

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Understanding Menopause

Menopause is officially diagnosed after a woman has gone without a menstrual period for 12 consecutive months. However, the transition to menopause, known as perimenopause, can begin several years earlier. During perimenopause, hormone levels, particularly estrogen, fluctuate, leading to irregular menstrual cycles and symptoms such as hot flashes, night sweats, and mood swings.

Common Symptoms and Management

Dr. Haver emphasizes that while every woman’s experience with menopause is unique, there are common symptoms that many women face. These include:

  1. Hot Flashes and Night Sweats: Sudden feelings of warmth, often accompanied by sweating, can disrupt sleep and daily activities.
  2. Mood Changes: Hormonal fluctuations can lead to mood swings, irritability, and feelings of anxiety or depression.
  3. Sleep Disturbances: Changes in hormone levels can interfere with sleep patterns, leading to insomnia or restless sleep.
  4. Vaginal Dryness: Decreased estrogen levels can cause vaginal dryness, itching, and discomfort during intercourse.
  5. Bone Health: Estrogen plays a crucial role in maintaining bone density, so decreased estrogen levels during menopause can increase the risk of osteoporosis.

Managing menopausal symptoms involves a combination of lifestyle changes, such as regular exercise, a balanced diet, and stress management, as well as medical interventions like hormone replacement therapy (HRT) or other medications.

Importance of Seeking Support During Menopause

Dr. Haver emphasizes the importance of seeking support and guidance during the menopausal transition. “Menopause is a significant life event that can impact a woman’s physical and emotional well-being,” she says. “It’s important for women to feel empowered to discuss their symptoms with healthcare providers and explore the best options for managing them.”

Menopause is a natural and inevitable stage of a woman’s life, but it doesn’t have to be a daunting one. By understanding the symptoms and seeking support from healthcare providers and resources like Dr. Mary Claire Haver, women can navigate this transition with confidence and embrace this new chapter of their lives.

Study Finds 84% of Women Unaware of the Link Between Menopause and Oral Health. Read the full story here: 

A recent study focusing on women aged 50 and older has uncovered surprising findings. It reveals that a significant 84% of these women are not aware of how menopause can impact their oral health, despite 79% of them acknowledging changes in their teeth and gums as they age.

Study Finds 84% of Women Unaware of the Link Between Menopause and Oral Health

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role of nutrition in managing menopause symptoms
Health & BeautyLifestyle

The Role of Nutrition in Managing Menopause Symptoms

by Ayesal A
written by Ayesal A
  • Menopause symptoms can be managed through proper nutrition and dietary choices. A healthy diet can help alleviate hot flashes, sleep disturbances, mood changes, and weight gain associated with menopause.
  • Specific nutrient requirements become crucial during menopause, with a focus on calcium-rich foods for maintaining bone density, vitamin D for bone health, and vitamin B for supporting the immune system.
  • Recommended foods during menopause include dark, leafy greens, dairy products, lean protein, healthy fats, whole grains. On the other hand, it is advised to avoid added sugars, processed carbs, alcohol, caffeine, spicy foods, and high-salt foods for managing menopause symptoms effectively.

One of the biggest changes a woman’s body goes through is Menopause. This hormonal change brings about various physical and chemical changes in a woman’s body.

While some of the symptoms are inevitable, they can be prevented or managed through proper diet. Nutrition plays a major role in managing menopause symptoms such as hot flashes, sleep disturbances, mood changes and weigh gain.

The beginning of menopause signifies the end of a woman’s menstrual cycle and is often diagnosed by doctors following 12 consecutive months without a period. Menopause typically occurs in women between the ages of 45 and 55.

There is no such medical treatment for menopause however, there are numerous effective treatments available that help in managing menopause symptoms to a greater extent.

These treatments call for a lifestyle change, diet change, hormone therapy, antidepressants and medications to enhance bone density.

Menopause Diet: Best foods to eat and what to avoid to help symptoms | GoodTo

Various studies on menopause suggest the best possible way for managing menopause symptoms is by adopting a healthy diet and increasing the nutritional value of the daily food one consumes.

A healthy nutritional diet has been shown to diminish many menopause-related symptoms and reduce the risk of certain conditions that may arise during or after the menopausal phase

Foods that will help in managing menopause symptoms

Due to the physiological changes that occur during this phase, specific nutrient requirements become crucial. Bone density decreases due to menopause and it is therefore important for women to consume calcium-rich foods.

Vitamin D intake is essential for maintaining bone health, while Vitamin B plays a role in supporting the immune system.8 Foods for Good Menopause Nutrition – Chapel Hill Gynecology

Here’s what you should eat during menopause

Research suggests that specific dietary choices could help in managing menopause symptoms, including hot flashes, disrupted sleep, and decreased bone density.

  • Dark, leafy greens and cruciferous vegetables (broccoli, cauliflower, etc.)
  • Starchy vegetables (squash, sweet potatoes, beets)
  • Dairy products for bone health
  • Lean protein (skinless poultry, lean cuts of beef)
  • Healthy fats, which may help manage hot flashes
  • Whole grains for heart health and diabetes prevention
  • Phytoestrogen foods act as weak estrogens in the body such as grapes, soybeans, peanuts and chickpeas
  • Lots of antioxidant-rich fruits to support immune function
Also Read:
5 Tips to Help Women Deal with Premature Menopause

Foods to Avoid During Menopause:

Avoiding some foods will help in managing menopause symptoms such as hot flashes, weight gain and poor sleep.Here's the Best Menopause Diet Plan to Follow Today

  • Added sugars and processed carbs such as fizzy drinks, baked goods, white bread
  • Alcohol and Caffeine, studies suggest they trigger hot flashes in menopausal women
  • Spicy foods lead to increased anxiety levels and overall poor health
  • High-salt foods lead to lower bone density

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Menopause Reshapes the Brain: the University of Arizona Research
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Menopause
Health & Beauty

Menopause Reshapes the Brain: University of Arizona Research

by Ayesal A
written by Ayesal A
  • Menopause marks the end of reproductive life and is diagnosed after 12 months of no menstrual period.
  • New research suggests that menopause can significantly reshape the brain, and a non-hormonal drug called fezolinetant is being developed to treat hot flashes.
  • Perimenopause, characterized by irregular hormone patterns, can cause circuits in the brain that rely on estrogen signalling to struggle, leading to symptoms like hot flashes, anxiety, and “brain fog.”

Menopause is a natural biological process that all women go through as they age. It marks the end of reproductive life and is typically diagnosed when a woman has not had a menstrual period for 12 consecutive months.

While the symptoms of menopause are widely discussed and researched, less attention has been given to how menopause affects the brain.

New research from the University of Arizona suggests that menopause can significantly reshape the brain. Naomi Rance, a neuropathologist at the University of Arizona in Tucson, started studying menopause and the brain, and the results shocked her.

“This was changing so much in postmenopausal women, it had to be important.” Rance discovered a way to study menopause symptoms in rats through tiny temperature changes in their tails. This helped her measure hot flashes, a common symptom of menopause that is thought to be triggered in the hypothalamus.

Based on her study, the US Food and Drug Administration is working on a drug called fezolinetant, if approved, this drug will be a historic achievement, and the first non-hormonal therapy to treat the source of hot flushes, which almost 80% of women feel as a side-effect through the transition.

Menopause & Its Impact on a Woman

We think of menopause as being driven by changes in the ovary,” shared Hadine Joffe, who studies mental health and ageing in women at Harvard Medical School in Boston, Massachusetts. “The notion of the brain at the helm of menopause is a different concept.”

Menopause typically occurs between the ages of 45 and 55, and menstrual bleeding ceases for at least 12 consecutive months. However, the decline in ovarian function associated with menopause is not an immediate occurrence.

Instead, women may undergo years of uneven ovarian function, resulting in inconsistent production of important sex hormones such as estrogen and progesterone.

Also Read:
5 Tips to Help Women Deal with Premature Menopause

According to Ami Raval, a specialist in reproduction and neurology at the University of Miami in Florida, this process is not sudden but rather a slow and gradual decline. The ovary sends signals over time that it’s time to shut down its physiological functions.

The years leading up to menopause, known as perimenopause, can be characterized by irregular hormone patterns. This can cause circuits in the brain that rely on estrogen signalling to struggle, according to Roberta Brinton, a neurobiologist at the University of Arizona.

Oestrogen has many benefits for the brain, including the stimulation of glucose uptake and energy production. During perimenopause, hormone levels may suddenly drop one week, only to rise again the next, causing a period of neuronal disharmony.

Symptoms during perimenopause include hot flashes, irregular periods, anxiety, high blood pressure, and concentration difficulties known as “brain fog.” Addressing these symptoms during perimenopause could potentially slow the progression of age-related diseases such as Alzheimer’s and stroke.

However, there is no clear start or end to perimenopause, making it challenging to study. Treatment options for perimenopausal symptoms are limited, leading some women to try unproven remedies like herbal supplements.

Also Read:
Here’s How Menopause Transition Affects Mental Health

Debunking Myths & Taboos

Kathryn Schubert, president of the Society for Women’s Health Research in Washington DC, shares that an important conversation has started amongst both men and women in regard to menopause. This is a very important contributor towards breaking taboos and will help build more awareness in order to debunk myths.

Pharmaceutical and consumer-health firms are also working to raise awareness. During perimenopause, circuits in the brain that previously relied on oestrogen signalling can be left floundering, says Roberta Brinton, a neurobiologist at the University of Arizona in Tucson.

Oestrogen does a lot for the brain: it stimulates glucose uptake and energy production. Once the transition to menopause is complete, neurons grow accustomed to its absence. But in the perimenopausal period, levels of the hormone can crash one week only to soar the next.

The result can be a period of neuronal discord in which brain cells are periodically deprived of oestrogen, but not for long enough to forge the pathways needed to adapt to life without it, says Brinton.

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Premature-menopause
Health & Beauty

5 Tips to Help Women Deal with Premature Menopause

by Ayesal A
written by Ayesal A

Menopause is a natural biological process that marks the end of a woman’s reproductive years. However, for some women, premature menopause can occur before the age of 40.

This condition, known as premature menopause or premature ovarian failure, affects about 1% of women. Premature menopause can have significant physical, emotional, and psychological effects on women.

Dealing with Premature Menopause

Here are 5 tips to help women deal with premature menopause.

1. Understand the Symptoms

The symptoms of untimely menopause are similar to those of natural menopause but can occur at a younger age. Women may experience hot flashes, vaginal dryness, mood swings, and sleep disturbances. Understanding these symptoms can help women recognize and seek treatment early on.

Studies have shown that women who experience untimely menopause have a higher risk of developing cardiovascular disease, osteoporosis, and other health issues. Knowing the potential risks can help women make informed decisions about their health.

5 Things About Menopause Women Wish They Had Known Earlier

2. Seek Medical Advice for Premature Menopause

If you are experiencing symptoms of untimely menopause, it is essential to seek medical advice. A healthcare provider can help determine the cause of your symptoms and recommend appropriate treatments.

In some cases, women may need hormone replacement therapy (HRT) to manage symptoms such as hot flashes and vaginal dryness. HRT has been shown to reduce the risk of cardiovascular disease and osteoporosis in women with untimely menopause.

3. Maintain a Healthy Lifestyle

Maintaining a healthy lifestyle is essential for women with premature menopause. This includes eating a balanced diet, getting regular exercise, and avoiding smoking and excessive alcohol consumption.

Studies have shown that women who exercise regularly have a lower risk of cardiovascular disease and osteoporosis. Eating a balanced diet can also help reduce the risk of these health issues. Smoking and excessive alcohol consumption can increase the risk of these health issues and should be avoided.

4. Seek Emotional Support for Premature Menopause

Premature menopause can have significant emotional and psychological effects on women. It can be challenging to cope with the physical and emotional changes that come with this condition. Seeking emotional support from family, friends, or a mental health professional can be helpful.

Studies have shown that women with untimely menopause have a higher risk of depression and anxiety. Talking to a mental health professional can help women manage these symptoms and improve their overall well-being.

5. Consider Fertility Preservation

Premature menopause can cause infertility in women. If you are interested in having children, it is essential to consider fertility preservation options such as egg freezing or embryo freezing.

Studies have shown that women with untimely menopause who undergo fertility preservation have a higher chance of having biological children in the future. However, fertility preservation may not be an option for all women, and it is essential to discuss this with a healthcare provider.

Here’s How Menopause Transition Affects Mental Health

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menopause mental health
Health & Beauty

Here’s How Menopause Transition Affects Mental Health

by Ayesal A
written by Ayesal A

Mensuration or periods are different for every woman. For some girls, the experience of their first is delightful, whereas for others it’s more about asking when will it end (menopause).

What most females don’t realize at a young age is that the transition to menopause may seem delightful, but actually may be the complete opposite.

Menopause is the duration of 12 months after the end of a woman’s mensuration cycle. There are 3 stages, Perimenopause (the time leading to it), menopause (itself) and Postmenopause.

Menopause & Its Toll on Mental Health

During perimenopause, a woman is likely to feel the body’s hormonal changes very evidently. From irregular cycles to hot flashes, vaginal dryness, and other symptoms, this phase can be very triggering. For some women, this phase can go on for years before they actually experience menopause. The only time menopause begins where there are 12 full months of no periods.

Common Symptoms:

  • Irregular periods
  • Change in flow
  • Hot flashes
  • Vaginal dryness
  • Discomfort during sex.
  • Frequent urination
  • Sleep problems (insomnia).
  • Mood swings

5 Things About Menopause Women Wish They Had Known Earlier

A complete year without periods starts menopause, as mentioned above. According to studies and research, the menopausal transition affects each woman uniquely and in various ways. The body begins to use energy differently, fat cells change, and women may gain weight more easily.

You may experience changes in your bone or heart health, your body shape and composition, or your physical function. Moreover, these changes can evidently start taking an unhealthy toll on a woman’s mental health.

Hot flashes are severely uncomfortable, they can go on for years. A rush of heat is experienced throughout the body, the neck and face along with surrounding areas become flustered. In some cases, red botched may appear on the arms, chest, and back, and can be followed by shivering.

The frequent urge to urinate can make a woman uncomfortable, and sometimes the situation may become embarrassing. Urine easily escapes during laughing and sneezing or exercise which makes many tasks that are needed to be performed difficult.

7 Healthy Habits to Improve Mental Health for Women

Similarly, when these issues start occurring, women find it difficult to fall asleep. Women tend to wake up early, wake at the slightest sound, may experience night sweats and may experience a lot of trouble falling back to sleep.

The dryness of the vagina and nearby areas can cause a lot of irritation. The frequent urge to itch keeps many people on edge, especially when the situation is out of control. If the woman is married or in a relationship, she will find intercourse painful and discomforting, overall, they start to lose appeal in sexual desires. For others, it’s a sigh of relief as the couple can be intimate and not worry about fertility.

Frequent mood changing also becomes a hassle to deal with, one moment you’re fine and the other you’re breaking down and crying your eyes out and you, yourself, don’t understand why. It is as if all emotions have been blended together and served in a glass.

Bodily changes are also very natural during the transition, however, women may be upset with these changes instead of being happy. The stress and hormonal changes can lead to weight gain, and cause muscle and joint pain, while some experience muscle thinning, and aches.

All of these factors combined to cause a lot of mental concerns for a woman. This is why it is important that you take care of yourself during these days. Consult with a doctor pre-hand so that you can be prepared, mentally and physically.

Read more about the topics, try to understand and explore the body, talk to your partner and explain to them that some days there will have to be there for you. Moreover, tell yourself that you will get through this with extra help (counselling) If needed.

We hope you have a happy and healthy life ahead.

Stay tuned to WOW360.

Rich N-3 Polyunsaturated Fatty Acids Diet May Help Prevent Breast Cancer: Report

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Menopause
Health & BeautyThe Body

5 Things About Menopause Women Wish They Had Known Earlier

by Ayesal A
written by Ayesal A

Menopause is when a woman no longer receives her periods, marking the end of her menstrual cycle, whereas Perimenopause is the time right before menopause begins.

Although the age for it is different for every woman, as some get it in the 40s whereas some are in the 50s, the average age is said to be somewhere in between.

While some women may be relieved to know that they can no longer stain their favourite articles or can confidently wear white more often, there are many who feel the complete opposite. Although it is a natural biological process, it leads to physical symptoms which can get very uncomfortable.

In order to prepare our female audience for what may be yet to come, we’ve compiled a list of 5 things about Menopause that women wish they’d known earlier.

1. The Signs to Lookout For

hot flashes

Source: NIH

Menopause is officially diagnosed when a woman hasn’t had her period for one whole year. Leading up that that, there are a few signs and symptoms they feel, which at times go ignored or are uncalled for. The most common signs are:

  • Hot Flashes
  • Night Sweats
  • Chills
  • Disturbance in sleeping patterns
  • Unexplainable mood swings
  • Thinning of hair/ hair loss
  • Weight gain
  • Slowed metabolism
  • Irregular menstruation
  • Vaginal dryness

Even though there is not much one can prepare for, we advise that triggers like caffeine, spicy food, stress, and humid weather are avoided as much as possible. Moreover, being overweight and smoking makes hot flashes worse. In order to feel better, wear light clothing, avoid layers, and do breathing exercises to help calm yourself down.

2. Changes In Family Planning

family planning

Source: Metro OBGYN

Starting a family is an exciting time, planning a child later in your older years is also something many couples enjoy, however, there are chances that your family planning may require adjustment once a woman experiences menopause. In such cases, the couple will have to consider options such as freezing eggs, surrogacy, adoption, etc.

3. Changes In Bone Health

bone health

Source: Eating Well

The reduction in the body’s estrogen levels can affect the amount of calcium in bones. This can lead to a significant loss of bone density, eventually leading to a condition commonly known as Osteoporosis. If not careful, falling or hard impact can cause fractures. This is why, in order to keep your bones healthy and strong, we advise you to:

  • Increase Calcium Intake
  • Take Vitamin D
  • Excercise
  • Avoid Smoking

5 Menstrual Hygiene Tips for Trouble-free Periods During Summer

4. Menopause Can Impact Your Heart’s Health

Source: Cleaveland Clinic

In some cases, menopause has caused palpitations due to the decrease of estrogen in the body. It can also result in weight gain, which is why it is important for a healthy life that you consult a doctor for a healthy diet plan and maintain a healthy work-life balance.

5. Hormone Therapy Is Vital

Hormone theraphy

Source: News-Medical

In order to decrease risks and ensure long-term health, we highly suggest you consult with a doctor as soon as you experience a drastic change in your cycles. It is possible that you may be required to start hormone therapy if the Menopause is pre-mature. Although the therapy is helpful, not all signs and symptoms will go away.

Why Butterfly Sanitary Napkins are the Best & Women will be Disappointed if They Get Discontinued from the Pakistani Market

Are you a woman going through Menopause? Share your experience with us.

Stay tuned to WOW360 for the latest news and updates.

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