|
Getting your Trinity Audio player ready...
|
The menopause transition is a difficult time for women. But it doesn’t have to mean losing control or your self-worth. Even though at times you feel overwhelmed, remember you’re not alone. Over 6 million women pass through menopause each year, says Global Public Health.
Instead of viewing it negatively, it’s an opportunity to review your lifestyle and health goals. And it’s possible to manage physical and emotional changes at any stage. In this blog, we’ll explore nine approaches to empowering yourself and protecting your well-being. Change your life now to protect your health and well-being. Help build resilience that will help you keep your self-esteem and independence.
- Build stamina through the menopause transition
- Misconceptions about perimenopause and menopause
- Understand the transition into menopause
- Challenges during the menopause transition
- Health concerns in menopause and beyond
- The Silver lining of menopause passage
- 9 Approaches to empowering your well-being
- Pause for thought
Build stamina through the menopause transition
Before a caterpillar becomes a beautiful butterfly, it goes through a transformation. A caterpillar prepares for its conversion by feeding voraciously to store energy and nutrients for the new stages of its life cycle; not saying you have to gorge yourself on food. But you can prepare your body by feeding it the correct nutrients. And getting the support and resources during perimenopause to help you through the changes you’re experiencing.
Just as the caterpillar’s body undergoes radical changes, your body experiences hormonal fluctuations and changes as you prepare for menopause. The caterpillar’s pupa casing protects it while undergoing this radical change. Likewise, during perimenopause, you may need to change your lifestyle and habits to adapt to the physical and emotional symptoms of this evolution.
While the two processes are not identical, the comparison highlights that change and transformation can be difficult. But ultimately leads to growth and a new stage of life. Your entry into menopause starts with perimenopause. How much do you know about these stages?
Misconceptions about perimenopause and menopause
The two terms sometimes get used interchangeably, but they are different. Perimenopause is when your body wants to prepare you for the next leg. Both are natural life stages. Yet, some women are ill-informed and perceive them as a disease. Some older women consider it a taboo subject. And never speak about it with their daughters, who are ill-prepared for this life change. But can you skip perimenopause and go straight into menopause?
Yes, some enter menopause without going into perimenopause—when induced by surgery—hysterectomy, chemotherapy, or radiation. But the usual signs are irregular menstrual periods. sometimes you may not know what is happening.
A 2020 survey by Statista.com notes that 44% of women between the ages of 45 – 65 had no clue of being in perimenopause until they had discomforts. Another 34% didn’t understand the two phases, even when they had symptoms. No longer are women hiding in the closet and pretending everything is fine. Conversations are happening. We need to normalize it because it’s our life. Building resilience means getting to know the nuances between the two life phases. Learn how it can affect you. It will help empower you to take proactive action.
Understand the transition into menopause
What are the signs of transitioning into menopause? During your reproductive years, your menstrual cycle comes every month. Later, the irregular cycles and hormonal fluctuations start. Perimenopause symptoms start occurring in your 40s. But sometimes earlier in your mid-30s. The change can take months or years. Your ovaries produce fewer hormones during this time. Still, you can become pregnant during this period.
Understanding Perimenopause by Louise KaniPerimenopause is not determined by age, as doctors think. If you wish to know, a blood test will confirm this change by the levels of Follicle Stimulating Hormones (FSH) and Luteinizing hormone (LH). The results will show how these hormones interact with your ovaries.
Menopause starts when you’ve not had a menstrual period for 12 consecutive months. Sometimes women will go without a period for 6, 7 or 11 months. Then low and behold, then it reappears unannounced. It can be frustrating and knocks the wind out of you. But guess what? You’ll have to start counting the cycle over again.
Menopause happens because your ovaries produce fewer hormones. In the end, your adrenals take over from your ovaries. It produces testosterone, and some get converted to estrogen. But not enough to affect your fertility.
Challenges during the menopause transition
Perimenopause comes with uncomfortable effects. Studies show over 30 symptoms with this stage. Every woman is affected differently. Some may have one or more signs. Others will have none at all.
And that’s not all. Adding emotional behaviours is frustrating because perimenopause and menopause can affect the brain. Some experience mood swings, anxiety, irritability, and depression. It doesn’t mean you are losing your mind. And not uncommon is a loss of muscle tone in the pelvic area, leading to urinary incontinence.
While these issues, bothersome as they may be, are not life-threatening. Some women go through these phases with no bothersome signs. Hats off to these women. But not all can say the same. Yet, all women must still be alert to other health issues.
Health concerns in menopause and beyond
No matter your age or ethnicity, a decline in estrogen levels increases your risk for diseases as you age. Each year brings new challenges and health concerns. Early menopause means facing long-term challenges. Cardiovascular health, blood pressure, osteoporosis, cholesterol levels and sexual health can be worrisome.
But because you’ve reached this stage in life, it doesn’t mean you want to curl up and hide. Sometimes you want to do so. Although the risks of other health conditions increase, knowing the challenges and taking advanced measures will equip you to manage your health and well-being.
The Silver lining of menopause passage
With all these conditions stacked against women, is there any good news? Yes. Women are living longer. On average, women will outlive men by up to 30 years in developed countries. Good news for you and me. Though your new life stage will bring physical and emotional changes, you can take control of your physical and emotional well-being. By doing so, you can emerge better than ever.
While menopause is viewed negatively in Western society, in other cultures it is seen as positive. In the past, life stages were celebrated with ceremonies and rituals, similar to how we celebrate marriage and puberty in some cultures. It was seen as a period for preparation to enter an age of wisdom that brings increased responsibilities.
Menopause can be a time of freedom—no more tampons, period pains or giving birth. For others, having the confidence to speak your mind and not be afraid. But to feel in control means more. It means gaining knowledge, building self-esteem, health and wellness, and having a sense of autonomy. You can be adaptable and persistent as the monarch butterfly and live your best life, despite the challenges. The fact that you’re reading this article is a good step.
9 Approaches to empowering your well-being
1. Set meaningful goals for life
Before you build a custom house, you need a blueprint or plan. Make a game plan to map your way through these life changes.
You’re familiar with the term SMART goals. Make goals part of your plan and work towards them. Your goals must be specific and can be unique to your needs. For example, do you wish to reduce hot flashes? Improve your sleep? Or find ways to manage stress?
Next, break down your goals into smaller steps. It will help to increase your motivation. It will also give you a sense of accomplishment when you achieve each step.
When you break goals into smaller steps, it makes tracking your progress easier. By recording your journey, you can measure success. A goal-tracking app or a journal can be helpful tools for tracking your progress. A self-guided and comprehensive journal that focuses on menopause transition is best. A menopause journal is a powerful tool to help you clarify your thoughts and feelings. It also keeps you organized and in control. Life is hectic so give yourself the upper hand by staying organized.
2. Secure your independence
You become the story you tell yourself. Instead of wallowing in your own self-pity do whatever inspires you. Protecting your independence during this life change can help you be in control. It will empower you to continue to live a fulfilling life.
Going through these life stages can be difficult for some. You may want to isolate yourself from friends and hide your pain. But maintaining a social connection can offer emotional support during this time.
You can make it a goal to educate yourself to manage the effects of perimenopause to take you to menopause. Maintaining independence means making decisions and taking steps based on your values and needs. You are in control over your life and body. And that means making healthy choices. Being able to have the freedom to express yourself is freeing.
3. Boost your physical health
Even though you exercise, weight gain and bloating occur during the ‘pause’ periods. Your hormone changes may be a contributing factor. But studies show that the blame also lies with food additives and hormone treatments that can affect some women.
Exercising and healthy eating habits are vital for managing your health and weight. The Mediterranean-style diet has many health benefits. It’s not a diet but a lifestyle with plenty of great foods for your long-term health. This diet lifestyle focuses on whole foods and fatty acids that help reduce inflammation. Because a diet high in fat and sugar increases your menopause discomfort and risk of other diseases.
4. Elevate your changing gut health
Hormonal fluctuations disrupt the balance of gut bacteria. This leads to symptoms such as bloating, constipation, and diarrhea. The gut and the brain are connected through the gut-brain axis. And changes in your microbiome can affect your emotional and mental health.
Gut dysbiosis—gut bacteria imbalance—contributes to inflammation in the body. And certain foods can disrupt the balance of gut bacteria—processed foods, sugary foods, and excessive alcohol consumption.
This can exacerbate your symptoms of hot flashes and night sweats. A poor diet and stress can create gut health problems. Also, herbs and spices have anti-inflammatory properties—ginger, turmeric, and cinnamon. They can help to reduce inflammation in the gut.
A prebiotic and probiotic-rich diet is your best defence to promote the growth of good gut bacteria. Add these fermented foods into your diet, such as kefir, yogurt with live active cultures, pickled vegetables, tempeh, kombucha tea, kimchi, miso, and sauerkraut. Also include prebiotic foods such as leeks, onions, garlic, mushrooms, asparagus and bananas. Help keep your “good” gut bacteria happy.
5. Enrich emotional well-being before menopause
You may no longer feel like yourself because you’re thrown into this new world. You may experience a feeling of loss or sadness. Because you may need to adjust to the end of your reproductive years. Or, your body doesn’t look or feel the same. It’s okay to have difficult days—everyone does at times. Be kind to yourself and acknowledge that it’s going to be alright. The shift will be easier the better you feel about yourself.
Attitude has a lot to do with it. How you cope with these new challenges will affect your emotions. Because a negative outlook toward aging can affect your quality of life. Studies show, women with a negative attitude towards menopause passage, can increase their symptoms—anxiety, depressed mood, irritability, vaginal itching, crying spells, and breast tenderness. You may have difficulties, but you’re not losing your femininity or your intelligence.
But you don’t need to suffer in silence. If you are having a hard time coping with your emotions, speak to your healthcare provider. You may get help from Hormone Replacement Therapy (HRT). Under the guidance of a healthcare provider, they may help you ease your physical symptoms of perimenopause and improve your emotional well-being. However, don’t stop there.
6. Build meaningful relationships
To help prevent some common relationship issues facing women during the menopause transition, talk openly and honestly with loved ones.
Men are naive about the symptoms of women during the menopause transition. This is not to say all men are the same. But some are confused by the changes in their partners and have no clue what to say or do for them. Emotional support from your partner and family can help you to have a positive attitude.
You can help prepare your family during the perimenopause stage. It will give you a good foundation when you enter menopause. Now is the time to start a dialogue with your partner. Go for a walk together, when he is not distracted at home. Or make a start by writing down a list of all your symptoms. Then get him to ask you questions. Or do the research themselves. You will be surprised how understanding they become. Some men want to support their partners. And advocates for a change think it would be helpful when healthcare providers get on board to help educate men and women as a couple about menopause.
7. Invigorate your sexual wellness
The biggest worry is low libido and vaginal dryness. A drop in hormone levels increases this issue. With this comes difficulties in relationships. Talk with your partner and be open and honest. It can help to address any concerns with your partner.
Discuss with your partner your wish to try different sexual positions. This will help cut discomfort and increase pleasure. To prevent vaginal dryness from causing bleeding. You can use a water-based lubricant or non-hormonal lubricant that has other natural ingredients to enhance moisture.
You may opt for HRT, under the guidance of your doctor. It may help reduce some physical symptoms but it’s not a cure for every issue. And not everyone is the same. What works for one person may not work for another. Discuss with your healthcare practitioner.
8. Explore alternative therapies
Hormonal therapy is the go-to treatment for women, but it isn’t a cure for everyone. Some may wish to try alternative medicines to manage symptoms instead. Some herbal supplements commonly used are ashwagandha, red clover, maca and evening primrose oil. But, before starting natural remedies speak to your doctor. Some herbal remedies may interfere with other medications you’re taking.
Acupuncture may also be helpful. It aims to balance the body’s energy. It may help reduce hot flashes, night sweats, and other symptoms. The effects may differ for each person. What’s important is being open to trying different strategies and approaches until you find what works for you.
In addition, mind-body practices are often used for relaxation and reducing stress. The American Heart Association examined the effects of mindfulness practices on people with certain health conditions. And the analysis shows a significant reduction in blood pressure for people with hypertension, diabetes, and cancer when they practice mindfulness-based stress reduction (MBSR). Results will differ from person to person. It’s because the effects of these practices are hard to measure. But they are worth doing
9. Join a support group
As women are more open to speaking about their experiences they will get support and ideas for different approaches that others have tried. Connecting with others going through the same experience is helpful. So why not join a menopause community chat group?
Suffering in silence is not cool, especially if your quality of life is proving difficult. Seek support by talking to a therapist, counsellor or doctor. They can offer strategies for managing emotional symptoms.
Check the database of the North American Menopause Society for a menopause practitioner who may help you navigate your new life phase.
Pause for thought
Now is the time to take control of your health and well-being. Invest in yourself by exercising, eating a well-balanced diet and including prebiotics and probiotics to promote gut health. Practise stress-reduction techniques such as deep breathing to improve your emotional outlook.
Liberate yourself and take the vital steps toward embracing your new stage in life. Even if you suffer symptoms during the menopause transition, you can make it to the other side purposefully. Start today by setting goals for your menopause transition. And take charge of your precious health, and make menopause self-care a habit. You’ll then face menopause with confidence.
