Menopause marks a significant milestone in a woman's life, signifying the end of her menstrual cycles and reproductive years. Characterised by a natural decline in hormone production by the ovaries, menopause usually occurs between the ages of 45 and 55. While it's a normal part of aging, the physical and emotional changes that accompany menopause can be challenging. Let's explore what menopause entails and how to manage its myriad symptoms with grace and knowledge.

Top Ten FAQ's - Menopause

How long does menopause last?

Menopause is the point in time when a woman's menstrual periods stop permanently. Post menopause is the stage after menopause and lasts for the rest of a woman's life. The transition leading up to menopause, called perimenopause, can last from a few months to several years.

What age does menopause start?

The average age for menopause onset is 51, but it can start as early as in the 30s or as late as in the 60s. Early or premature menopause can occur before age 40.

What are the first symptoms of menopause?

The first symptoms often include irregular periods, hot flashes, night sweats, sleep problems, and mood changes.

Can menopause cause high blood pressure?

Hormonal changes during menopause can lead to an increase in blood pressure. Women who are going through menopause are at a higher risk of developing high blood pressure.

Can menopause make you tired?

Yes, many women report feeling unusually fatigued during perimenopause and menopause due to hormonal fluctuations, sleep disturbances, and night sweats.

Can menopause cause dizziness?

Yes, some women experience dizziness during menopause due to hormonal changes, which can affect blood circulation and the inner ear.

Can menopause cause weight gain?

Many women gain weight during menopause. This can be due to a combination of hormonal changes, ageing, lifestyle, and genetics.

What age does the menopause end?

Menopause itself is a single point in time, but symptoms can last for several years. By around the age of 65, most women no longer experience the symptoms of menopause.

Can a woman have orgasms after menopause?

Yes, a woman can still have orgasms after menopause. However, some women may experience changes in sexual function due to hormonal changes, which can affect libido and vaginal lubrication.

Can menopause cause anxiety?

Yes, hormonal fluctuations during menopause can contribute to feelings of anxiety, stress, and mood swings in some women.

The Onset of Menopause: Signs and Symptoms

The journey into menopause, known as perimenopause, can begin several years before the last menstrual period. During this transitional phase, women may experience a variety of symptoms due to fluctuating hormone levels. The most common include:

Irregular periods
Hot flashes and night sweats
Sleep disturbances
Mood swings and increased anxiety or depression
Vaginal dryness and discomfort during intercourse
Decreased libido

These symptoms vary widely in intensity and duration. While some women transition through menopause with minimal discomfort, others find the symptoms significantly affect their daily lives.

The Duration of Discomfort: How Long Will It Last?

Perimenopause typically lasts about four years but can persist for up to a decade in some women. Once a woman has gone 12 consecutive months without menstruating, she is considered postmenopausal. Although many symptoms ease post-menopause, some, like vaginal dryness and weight gain, may persist and require ongoing management.

Hot Flashes: Combating the Heat

Hot flashes are one of the most iconic symptoms of menopause. These sudden waves of heat can strike at any time, causing sweating and discomfort. To manage hot flashes, dress in layers, maintain a cool sleeping environment, and identify triggers such as spicy foods or stress. Some women find relief through hormone replacement therapy (HRT), although it's important to discuss the benefits and risks with a healthcare provider.

Weight Gain: Managing Metabolic Changes

Menopause often leads to weight gain, especially around the abdomen. Combat this by engaging in regular physical activity and adopting a balanced diet rich in lean proteins, fruits, vegetables, and whole grains. Strength training can also help maintain muscle mass and bone density.

Libido and Vaginal Health: Keeping the Intimacy Alive

A decline in oestrogen can lead to vaginal dryness and a decrease in libido. Over-the-counter lubricants and moisturisers can help with discomfort during intercourse, while local oestrogen therapies may be prescribed for more severe cases. Open communication with your partner and a healthcare provider can also provide strategies to maintain a healthy sex life.

Mood Swings: Finding Emotional Equilibrium

The hormonal turbulence of menopause can wreak havoc on emotions. If mood swings are severe or lead to depression, seek help. Regular exercise, sufficient sleep, stress reduction techniques, and sometimes counselling or medication can be beneficial.

 

Bone Density: Protecting Your Framework

Oestrogen plays a crucial role in bone health, and its decline during menopause can lead to an increased risk of osteoporosis. Calcium and vitamin D supplements, weight-bearing exercises, and medications can help maintain bone strength.

Hormone Replacement Therapy: Is It Right for You?

HRT can alleviate many menopausal symptoms and protect against osteoporosis. However, it's not suitable for everyone and comes with potential risks, including an increased risk of certain types of cancer and cardiovascular issues. Discussing with your healthcare provider can help you weigh the pros and cons based on your individual health history and symptom severity.

Easing Symptoms: Diet and Supplementation

There are several things you can do to manage the symptoms of menopause. Your GP may prescribe treatments that may help. Hormone replacement therapy (HRT) replaces oestrogen and help relieve the menopausal symptoms by replacing oestrogen. Oestrogen creams, lubricants or moisturisers, meanwhile, can help treat vaginal dryness. Cognitive behavioural therapy (CBT) can help address mental health issues associated with menopause, including low mood and anxiety. And making lifestyle changes, including eating more healthily and getting plenty of exercise can also help relieve menopausal symptoms while improving your overall fitness and wellbeing.

When it comes to your diet, there are several foods you should look to incorporate. Because reduction in oestrogen during menopause can weaken your bones, cause them to become brittle and increase your risk of osteoporosis, you can combat this by eating foods that are rich in Calcium and Vitamin D. These essential nutrients are linked to good bone health, so it’s important to get enough of them in your daily diet. Dairy products like yogurt, milk and cheese are good sources of Calcium, along with dark, leafy greens such as kale, watercress and spinach. Some cereals, fruit juice and milk alternatives are also fortified with extra Calcium.

When it comes to Vitamin D, exposure to sunlight is the best way of ensuring you get enough, but topping your time outdoors up by eating oily fish, eggs and cod liver oil can also help.

Foods that are high in Phytoestrogens, meanwhile, can also help balance your hormones and ease the symptoms of menopause. Phytoestrogens are naturally occurring plant compounds that mimic the effects of oestrogen in the body. They are found in soybeans and other soy products, tofu, tempeh, flaxseed, linseed and sesame seeds and beans.

And regularly eating protein throughout the day can help slow the loss of lean muscle mass that occurs with age. This can aid weight management and help you maintain good hormonal balance, as well as support your skeletal system to keep your bones healthy. Protein-rich food sources include lean meat, fish, eggs, legumes, nuts and dairy.

Avoiding junk food, processed sugar and stimulants like caffeine and nicotine can help regulate your mood during menopause. So, too, can limiting your booze intake, as alcohol is a depressant that can enhance your emotional state. If you’re concerned you might not be getting enough of the right nutrients in your diet to ease the symptoms of menopause, natural supplements can help.

Lily & Loaf’s Menopause Support is packed full of natural ingredients which offer holistic support to help manage the most common symptoms. Dong Quai, or Female Ginseng, is widely used in Traditional Chinese Medicine to regulate female hormones. Sage has an astringent effect on the body, this helps to reduce sweating. Kelp is a rich source of Iodine, which is essential for thyroid hormone production, regulates energy and helps metabolise fat. And the addition of Hops may provide relief to anxiety, tension, and irritability.

Like all Lily & Loaf products, they are free from harmful toxins, pollutants and animal cruelty, and crafted in accordance with the strict ethical and sustainability values we hold.

When to Seek Medical Advice

It's vital to consult a healthcare professional if menopausal symptoms become unmanageable or if you have concerns about conditions associated with menopause, such as heart health or osteoporosis. Furthermore, postmenopausal bleeding should always be evaluated to rule out serious conditions like endometrial cancer.

Living Well Beyond Menopause

Though menopause can be a complex transition, it's also a new chapter in life that can be embraced with positivity. By staying informed, prioritising self-care, and maintaining open communication with healthcare providers, women can navigate menopause with confidence and vitality.

Remember, menopause is a natural biological process, and with the right support and management, you can maintain a healthy, active, and fulfilling life well into your postmenopausal years.

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