Women’s lives are marked by various stages, and menopause and perimenopause represent significant transitions. It’s crucial to celebrate women of all ages, recognising their strength and resilience. Contrary to common misconceptions, menopause isn’t the end but a natural part of ageing. Understanding and embracing these changes are vital for navigating this phase mindfully. Before that, let’s dive into the definitions of menopause and perimenopause:
What to expect?
Irregular Menstrual Cycles
This may be the first obvious sign due to hormone fluctuations. Some women may experience an unpredictable cycle after a relatively predictable menstrual cycle.
Hot Flashes and Night Sweats
Sudden sensations of warmth in the upper region of the body, typically most intense around the face, neck, and chest, along with night sweats—which, as the name suggests, occur at night—can disrupt your sleep.
Mood Swings and Emotional Changes
Sudden mood change and irritability can be caused by hormonal shifts during the period. As oestrogen and progesterone levels decline, neurotransmitter activity in the brain is affected, leading to mood disturbances and emotional changes.
Bone Health Concerns
Oestrogen is essential for maintaining bone structure, so a decline in oestrogen levels can result in bone mass loss, weakened, porous bones, and increased the risk of osteoporosis.
Changes in Sexual Health
A reduction in oestrogen levels may result in vaginal dryness, discomfort during sexual activity, and a lowered libido or diminished interest in sex.
What can you do?
Healthy Lifestyle Choices
A healthy lifestyle emphasises a well-rounded diet that supports bone health, which includes calcium- and vitamin D-rich foods. Examples of such foods include milk, yoghurt, and various types of fish such as ikan kembung, ikan tenggiri, ikan tamban, and salmon. Additionally, engaging in regular physical activity, particularly weight-bearing aerobic exercises such as walking, gardening, and stair climbing, is essential for slowing the loss of bone mass.
Mind-Body Practices
Mind-body practices are techniques aimed at strengthening the emotional, mental, and physical aspects of ourselves. Engaging in yoga, incorporating deep breathing exercises, such as the 4-7-8 technique (where you breathe for 4 seconds, hold for 7 seconds, and exhale for 8 seconds), and practising mindfulness can induce relaxation responses. These practices can help alleviate symptoms such as hot flashes, improve bone health, and enhance flexibility.
Support Group
Participation in the support group, alongside seeking support from friends and family, can significantly enhance emotional well-being and promote a sense of belonging throughout the transition period. Engaging in heartfelt conversations with family members is particularly important as it helps them understand your situation better. Even small things like chores can be frustrating during these times, so family members must support one another.
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Regular Health Checkups:
Schedule a regular health checkup with your healthcare provider to keep track of your health while discussing any concerns and addressing potential health issues, ensuring you stay on top of your overall well-being.
As we commemorate International Women’s Day, we must honour women at all stages of life. These menopause phases aren’t just about physical changes; they represent a remarkable journey of wisdom in life. Let’s continue advocating for women’s health and well-being, ensuring every woman feels empowered and valued, regardless of age or life stage.
References
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause
- https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397#:~:text=Menopause%20is%20the%20time%20that,is%20a%20natural%20biological%20process.
- https://www.nia.nih.gov/health/menopause/what-menopause
Saleha, BookDoc Nutritionist
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