Menopause is a significant health journey that affects half the population, yet many people are unaware of the treatments available to improve their quality of life. Perimenopause typically begins in one’s 40s and is characterized by erratic hormone levels that cause symptoms such as hot flashes, mood shifts, and brain fog. Once menstruation ceases for a full year, a person is considered to be post-menopausal. The average age of menopause in the US is 51, with perimenopause starting in the 40s. Despite the impact on various body systems, there is a lack of awareness and conversation surrounding menopause, with some recent efforts to destigmatize and increase awareness by celebrities such as Halle Berry and Naomi Watts.
Identifying the early signs of perimenopause is crucial for managing symptoms effectively. Signs include changes in the menstrual cycle, such as shorter and irregular periods, as well as symptoms of low estrogen like vaginal dryness, urinary tract infections, and hot flashes. It is important to consult with a doctor about these symptoms and inquire about estrogen therapy, which can help manage hot flashes, vaginal, and urinary symptoms, as well as reduce the risk of osteoporosis. Different types of estrogen therapy, including systemic and local options, are available and can be started in the perimenopausal stage to help alleviate symptoms.
In addition to medical treatments, adjusting one’s diet can play a crucial role in easing the transition through menopause. Consuming foods rich in calcium and vitamin D is essential for bone health, as the lack of estrogen can increase the risk of osteoporosis. Eating a balanced diet, reducing sugar intake, and incorporating phytoestrogen foods like soy products, berries, and lentils can help level off hormones and alleviate symptoms. Exercise is also important during menopause, with a focus on muscle-building to support bone strength. Finding a routine that includes cardio, strength training, and balance exercises can help maintain physical health.
Sleep disruption is a common symptom of perimenopause and menopause, with hormonal fluctuations contributing to night sweats and restlessness. Hormonal therapy may improve sleep quality for some individuals. Practicing good sleep hygiene, keeping the bedroom temperature cool, and investing in cooling sheets or mattresses can also help improve sleep. Changes in the brain associated with night sweats, as well as falling hormone levels increasing the risk of sleep apnea, can disrupt sleep patterns. Seeking support from a healthcare provider specializing in women’s health can help address concerns related to sleep disturbances during menopause.
Overall, navigating the transition through menopause requires awareness of the signs and symptoms of perimenopause, consultation with healthcare providers about treatment options, making dietary adjustments, incorporating regular exercise, and optimizing sleep quality. With the right approach, individuals can manage symptoms effectively and improve their quality of life during this significant health journey.
