Menopause: understand the symptoms and regain your balance
Menopause is a transformative phase in every woman’s life. It is a time when the body, after years of cyclical changes, begins to adjust to a new hormonal reality. For many, this stage is marked by challenges, questions, and even fears. But know that you are not alone—there are strategies, supplements, and treatments that can make this journey easier. In this article, we will explore in detail what menopause is, its stages and symptoms, and ways to manage them. We believe that by understanding the symptoms, you can regain your balance.
What Is Menopause?
Menopause is the point in a woman’s life when menstruation ceases permanently, resulting in a significant decrease in the production of hormones such as estrogen and progesterone. In fact, these hormones are not only crucial for fertility; they affect many other bodily functions, ranging from metabolism to bone and mental health. Consequently, this transition can bring about a range of symptoms that vary in intensity from person to person.
Stages of Menopause
Menopause generally occurs between the ages of 45 and 55, but every woman is unique; the age at which it occurs varies, and this is normal. Menopause can be divided into three phases:
- Perimenopause: this phase can last between 4 and 8 years before menopause. It is primarily during this stage that the first signs appear, such as irregular menstrual cycles and hot flashes. Hormonal fluctuations are responsible for this irregularity. Typically, this phase begins around age 40 and can last up to 10 years.
- Menopause: This marks the point when 12 consecutive months have passed without menstruation. It can be described as the culmination of a transition process in which the ovaries stop releasing eggs and hormone levels drop drastically. On average, this phase occurs at age 51.
- Post-menopause: this phase begins after menopause and lasts for the rest of one’s life. Symptoms may persist for some time but generally become less intense.
Colloquially, the entire period spanning these three phases is referred to as menopause. However, in more scientific terms, this three-phase period should be called the climacteric, since—as we have already seen—menopause is merely one of the phases.
Early Menopause: When the Transition Comes Sooner
Early menopause occurs when a woman enters menopause before the age of 40—a time when many do not yet expect to face this change. Indeed, it can come as a shock, raising concerns not only about fertility but also about long-term health. Therefore, learning about the causes of early menopause and how to manage it is essential for navigating this transition with greater peace of mind and a well-informed perspective.
What Causes Early Menopause?
Early menopause can have various causes; while some women may have a genetic predisposition to entering menopause earlier, in other cases, external factors play a decisive role. Key causes include:
- Genetic Factors: If your mother or sisters experienced early menopause, there is a higher likelihood that you will experience it as well.
- Autoimmune Diseases: Certain conditions, such as lupus and thyroid disorders, can cause the body to attack healthy tissues—including the ovaries—resulting in a premature decline in hormone levels.
- Medical treatments: Chemotherapy, radiotherapy, and even certain types of pelvic surgery can damage the ovaries, leading to premature ovarian failure.
- Underlying Health Issues: Certain metabolic diseases and infections can affect the normal functioning of the ovaries.
Impact on Health and Well-being
One of the most significant concerns for women experiencing early menopause is the increased risk of certain health conditions.
We currently know that an early lack of estrogen can:
- Increasing the risk of cardiovascular disease: since estrogen has a protective effect on the heart, the risk of hypertension and other heart diseases rises when its levels drop..
- Reduction in bone density: estrogen helps maintain bone health. Without it, women are more prone to developing osteoporosis.
- Accelerated skin aging and hair loss: with the drop in hormone levels, the skin loses elasticity, and hair can weaken and fall out.
Although these changes may seem somewhat drastic, there are actually several strategies to mitigate them. In any case, a woman who enters menopause at an early age should always consult a specialist in women’s health.
Strategies for Managing Early Menopause
Managing early menopause requires special attention, particularly because there are long-term health risks. It is therefore important to adopt a holistic approach that includes:
- Hormone Replacement Therapy (HRT): May be recommended to replace estrogen levels, relieving symptoms and reducing the risk of cardiovascular disease and osteoporosis. It is crucial to discuss with your doctor whether HRT is right for you, as each case is unique.
- Calcium and Vitamin D supplementation: Essential for maintaining bone health and preventing osteoporosis. We know that the regular consumption of calcium-rich foods—such as dairy products—and Vitamin D supplements can provide an extra boost.
- Regular Exercise: Physical activity not only helps improve mood but also strengthens bones and reduces the risk of heart disease. Low-impact activities such as walking, cycling, and yoga are highly recommended at this stage.
- Diets rich in antioxidants and fiber help protect the heart and maintain a healthy weight. Therefore, fruits, vegetables, and whole grains are essential for a balanced diet.
- Emotional Support and Support Groups: Going through early menopause can be emotionally challenging. Therefore, sharing experiences with other women going through the same thing can be comforting and help in coping better with the changes.
Menopause Diagnosis
A diagnosis of menopause is generally made based on menstrual history and presenting symptoms. However, blood tests to measure hormones such as FSH (follicle-stimulating hormone) and estrogen can help confirm the diagnosis, especially in cases of early menopause.
To make your doctor’s appointment easier, you can fill out a menstrual calendar during perimenopause. In this calendar, you record changes in your menstrual flow over time. You can view an example of a menstrual calendar here.
Menopause Symptoms and Strategies to Manage Them
Each symptom has a cause and may be a sign that your body is adjusting to hormonal changes. Let’s explore the most common ones, as well as key strategies and supplements you can incorporate into your routine to manage them and experience menopause more smoothly:
- Hot Flashes and Night Sweats: These occur due to a decrease in estrogen, which affects the temperature-regulating center in the brain.
- Strategies: To reduce hot flashes, it can be helpful to avoid hot and spicy foods, cut back on caffeine and alcohol, and wear lightweight clothing. You can also include soy, flaxseed, chickpeas, and tofu in your diet; these contain compounds that may have an estrogen-like effect, helping to reduce the intensity of hot flashes. Additionally, when you feel a hot flash coming on, you can practice deep breathing and mindfulness techniques. Find out how here.
- Supplements: in this case, supplements based on soy isoflavones—which mimic the effect of estrogen—and flaxseed oil are particularly effective.
- Insomnia: Hormonal changes affect sleep, causing many women to wake up during the night and/or have difficulty falling asleep.
- Strategies: establishing a regular sleep routine, avoiding screens before bed, and consuming calming teas such as chamomile and valerian are simple measures that greatly help improve sleep quality. Consult our sleep hygiene leaflet for more information.
- Supplements: Melatonin is especially effective for reducing the time it takes to fall asleep. To maintain sleep throughout the night, supplements based on magnesium, passionflower, valerian, and hops are the most recommended.
- Mood Swings and Anxiety: The drop in estrogen can affect brain neurotransmitters that regulate mood, such as serotonin, leading to a drastic decrease of this substance in the body.
- Strategies: engaging in regular physical exercise, yoga, and relaxation techniques is always advisable. Another approach is to keep a journal where you write down all changes, emotions, and thoughts. You will feel a sense of relief—give it a try!
- Supplements: St. John’s wort, omega-3, and vitamin D.
- Vaginal Dryness and Decreased Libido: Estrogen helps maintain vaginal lubrication and blood flow to the intimate area. Consequently, a decrease in estrogen levels can cause discomfort and reduce libido.
- Strategies: You can use water-based lubricants during sexual intercourse and consider daily vaginal moisturizers. There are various options available at Farmácias Correia Rosa, so you can choose the one that is most comfortable for you.
- Supplements: Vitamin E and evening primrose oil supplements are valid options for reducing vaginal dryness and increasing libido.
- Joint Pain: With lower estrogen levels, joints can become stiffer and more painful. Consequently, it is common for women to experience joint pain during menopause.
- Strategies: engaging in regular exercise that strengthens muscles and joints, such as walking, swimming, and Pilates. To avoid injuries, you should consult with professionals in the field. That is why Correia Rosa Pharmacies offers vouchers for a workout session at Balance Caldas da Rainha. Visit us for more information!
- Supplements: To strengthen bones and joints, you might consider taking supplements based on glucosamine, chondroitin, and collagen.
- Hair Loss and Dry Skin: a lack of estrogen affects growth and water retention in the skin and hair.
- Strategies: Since the skin’s and hair’s ability to retain moisture is compromised, using moisturizing hair and skin care products is the first step. Additionally, avoiding excessive heat on the hair helps prevent weakening the strands.
- Supplements: there are supplements that help retain water in the cells, such as those rich in biotin, zinc, and essential fatty acids.
Summary Table of Symptoms and Strategies
|
Sintom |
Cause |
Strategies |
Supplements |
|
Hot flashes |
Decrease in estrogen |
Light clothing, avoid alcohol, breathing techniques |
Soy isoflavones, flaxseed oil |
|
Insomnia |
Hormonal changes |
Sleep routine, avoiding screens, calming teas |
Melatonin, magnesium |
|
Mood Swings |
Impact on neurotransmitters |
Exercise, yoga, meditation |
Omega-3, vitamin D |
|
Vaginal Dryness |
Reduced lubrication production |
Lubricants, vaginal moisturizers |
Vitamin E, evening primrose oil |
|
Joint Pain |
Loss of joint protection |
Physical exercise, stretching |
Glucosamine, collagen |
|
Hair Loss, Dry Skin |
Reduced hydration and growth |
Moisturizing products, good hydration |
Biotin, zinc |
Despite all these recommendations, the best solutions are the ones that work. Therefore, it is essential to seek advice to find out what works for your specific situation. Count on us!
Hormone Therapy: Advantages and Disadvantages
Hormone therapy (HT) can help alleviate severe symptoms by restoring some hormonal balance. However, it is not suitable for all women. The benefits of HT include the reduction of hot flashes and the prevention of osteoporosis, while risks may include a slight increase in the risk of thrombosis and heart disease. Therefore, it is crucial to discuss this option with a healthcare professional specializing in women’s health to make an informed decision that is right for you.
Andropause and Menopause
Andropause and menopause are life stages marking the hormonal transition in men and women, respectively. Although both involve hormonal changes and can significantly impact physical and mental health, there are fundamental differences between them, as well as some similarities worth exploring.
What is andropause?
Andropause refers to the gradual decline in testosterone levels in men. This process occurs slowly and continuously—typically starting around age 30—and can lead to a range of symptoms affecting physical and emotional health. Unlike menopause, which culminates in an abrupt end to fertility, andropause has no defined endpoint, and many men may retain their reproductive capacity even after hormone levels have declined.
Differences Between Andropause and Menopause
- Age of Onset: Menopause generally occurs between the ages of 45 and 55, whereas andropause can begin earlier—starting at age 30—but is most noticeable in the 50s.
- Nature of the Process: Menopause is a specific and more abrupt event in which hormone production ceases rapidly. In contrast, andropause is a gradual and continuous process, with testosterone levels slowly declining over time.
- Fertility: Women lose the ability to conceive after menopause, whereas men can remain fertile even with lower testosterone levels.
- Treatment and Management: Menopause treatment often involves hormone replacement therapy (HRT) to alleviate symptoms and prevent long-term health issues. For andropause, testosterone replacement therapy (TRT) may be an option, but it is not always necessary or suitable for all men.
Frequently Asked Questions
Perimenopause is the period leading up to menopause and can last for several years. During this phase, women may still menstruate—albeit irregularly—and begin to experience symptoms such as hot flashes and mood swings. Menopause is officially diagnosed after 12 consecutive months without menstruation.
Yes, the drop in estrogen levels after menopause can increase the risk of certain health conditions, such as osteoporosis (reduced bone density), cardiovascular disease, and urinary incontinence. It is important to adopt a healthy lifestyle, have regular check-ups, and consider preventive treatments when necessary.
No. The risk of developing cancer increases with age and other factors, but the onset of menopause is not one of them.
Surgical menopause occurs when the ovaries are surgically removed, leading to an abrupt drop in female hormones. This may be necessary due to medical conditions such as endometriosis, ovarian cancer, or fibroids. Symptoms tend to be more intense and abrupt compared to natural menopause.
Yes, it is still possible to get pregnant during perimenopause, although fertility decreases significantly. If you do not wish to become pregnant, it is important to continue using contraceptive methods until menopause is confirmed (12 consecutive months without a period).
Menopause is a time of change—and often, uncertainty. However, as we have seen in this article, there are ways to manage and ease this transition. Taking care of yourself, eating well, staying active, and staying informed are steps that will make all the difference. Do not hesitate to seek help from the team of professionals at Farmácias Correia Rosa to find the best approach for you. Together, we can turn this phase into a new opportunity to take better care of yourself. Count on us!
