Navigating the symptoms and uncertainties of menopause can be challenging, but remember, you are not alone in this journey. While menopause marks the end of menstrual periods, it also opens the door to a new and exciting chapter in your life, filled with opportunities for self-discovery and growth.

In this blog, I’ll share insights about menopause, including stages and how to ease symptoms with some lifestyle changes . Let’s explore this topic together…

What are the stages of menopause?

Premenopause 

Period of time when a woman is still in her reproductive years, experiencing regular or irregular menstrual cycles without significant menopausal symptoms. She might have or not these symptoms:

• Minimal or no noticeable hormonal changes
• Regular or irregular hormonal changes
• No menopausal symptoms
• Stops when perimenopause begins

Perimenopause

Also called  “around menopause,” describes the transitional phase leading up to menopause. This phase can start in a woman undergoing her 30s or 40s and may last several years, some symptoms are:

• Significant fluctuations in hormone levels (estrogen)
• Irregular cycles (skip periods)
• Hot flashes
• Mood swings
• Can las 2 to 8 years

Menopause

Menopause is a natural biological process when women have not had their menstrual period during 12 consecutive months due to low estrogen levels. It is key to know that there are women who might not have any other symptoms. Most common symptoms are:

• Hot flashes
• Night sweats
• Brain fog
• Reduced muscle tone
• Memory issues (forget thighs, dates, words, tasks, etc.)
• Slow motion (you may move slowly)
• Insomnia/Sleep disturbances
• Mood swings
• Skin, vaginal or eye dryness
• Changes in libido
• Tiredness

Post-menopause

Postmenopause refers to the stage in a woman’s life after she has gone through menopause (the rest of your life), which is marked by the end of her menstrual cycles, usually occurring between the ages of 45 and 55. After symptoms are gone, you are ready for a new charter of your life full with joy, freedom and possibilities!

Lifestyle changes to ease symptoms of menopause

Recent research showed that there are holistic ways based on lifestyle changes to navigate symptoms successfully, some of them are:

1.Exercise

Here a list of what exercise can help you with, during menopause:

• 50% less hot flashes.
• Reduces mood swings
• Improves the quality and quantity of your sleep pattern.
• Better cognitive functions.
• Lower insulin resistance.
• Improves metabolic function.
• Reduces heart attack risks (which is the most common dead cause in women around their 50s).
• Stronger muscles and bones.
• Reduces osteoporosis risks.
• Rises serotonin, dopamine and endorphin levels (good hormones) improves your mood..
• Decreases cortisol levels.

What is the best exercise for me?

The best exercise is what you like and enjoy the most. Just be sure to incorporate aerobic (walk, dance, run, swim, etc.) and moderate weight lifting and stretching exercises. You don’t need to spend 3 hrs. at the gym, you can go for a  walk outside, practice yoga, use home staff to do the weight lifting or use your own body weight (calisthenics), but most importantly, enjoy it!

2. Nutrition

Let’s pause for a moment and think about what we are eating to improve our health?

Scientific evidence has shown that the Mediterranean diet improves women’s health, reduces symptoms and improves general well being of women undergoing menopause (and it is good for everyone). This is what is proven about the Mediterranean diet:

• Improves brain fog
• Lowers stress levels
• Reduces hot flashes by a 20%
• 40% less depression
• 25% less heart related risks

On the other hand, these are the foods that you need to avoid, some of them are:

• processed food
• cold meat
• sugar
• spicy food (increases hot flashes)
• avoid alcohol intake
• reduce caffeine

3.Reduce stress levels

High Stress levels exacerbate menopause symptoms, for that reason, it’s pivotal to keep it as controlled as possible (I know it’s not ease), to do so, there are some activities that might help you:

• Talk to your fellows (your friends or support groups-there are many women who feel and have the same fears that you have ). Group talks help to reduce stress and anxiety.
• Relaxing massage
• Lymphatic drainage massage (detoxifies and improves general wellbeing).
• Yoga
• Mindfulness
• Spend time with nature 

I hope this information was helpful, In my next blog I´ll share with you the most used therapy to mitigate symptoms of menopause, that is Hormonal Replacement Therapy. Together, we will navigate the advantages and disadvantages of this treatment. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659624/

https://www.endocrine.org/patient-engagement/endocrine-library/menopause

https://www.medicalnewstoday.com/articles/managing-menopause-hormone-therapy-is-back

https://www.nature.com/articles/s41598-021-90084-y

The post Unveiling menopause: stages and lifestyle changes to ease symptoms appeared first on Perea Clinic.

Coping with menopause symptoms and worries? Trust me, you’re not alone! Menopause marks the end of your menstrual cycle, but it’s also the start of an exciting new chapter in your life, full of freedom and possibilities.

In this blog, I’ll walk you through what menopause is, the symptoms you may experience, and the treatments that can help manage them during this transition. Let’s dive in!

What is menopause?

Menopause is a natural biological process that occurs when a woman hasn’t had a menstrual period for 12 consecutive months. It typically happens between the ages of 49 and 55, although it can begin earlier or later. Once your periods stop completely, you enter what’s known as post-menopause—the beginning of the next exciting chapter in your life!

What are the symptoms of menopause?

Its symptoms result from a decrease in estrogen production in the ovaries and in the brain. The ovaries are responsible for approximately 75-80% of estrogen production, while the brain contributes around 20-25%, according to studies. As a result, the brain may trigger some of these symptoms. However, it’s essential to note that some women may experience few to no symptoms during this transition. Some of the most common symptoms include:

• Hot flashes
• Night sweats
• Brain fog
• Reduced muscle tone
• Memory issues (forget thighs, dates, words, tasks, etc.)
• Slow motion (you may move slowly)
• Insomnia/Sleep disturbances
• Mood swings
• Skin, vaginal or eye dryness
• Changes in libido
• Tiredness

What is estrogen?

The ovaries, adrenal glands,  fat tissues and the brain produce estrogen. Both female and male bodies have this hormone, but females create more of it. Estrogen is fuel for women’s brains as testosterone is for men.

Estrogen is a group of hormones that play a crucial role in the development and regulation of different female functions, for example:

• Development of the reproductive system. 
• Regulation of  sexual characteristics.
• Regulation of the Menstrual Cycle.
• Help control the growth and shedding of the uterine lining.
• Preparation for pregnancy.
• Fetal development support.
• Reduce bone loss by promoting bone density.
• Mood regulation influence.
• Cognitive function support.
• Heart and blood vessels protection.
• Others

Why can I have early end of menstrual period?

It can be due to different factors, some of them are:

• Trauma (ovarian or uterus removal surgery)
• Genetics
• Hormonal levels (how much estrogen you are producing )

How can I deal with symptoms during menopause?

1. Lifestyle changes (exercise, diet, etc. I´ll give you tips in my next blog). 
2. Hormone Replacement Therapy (HRT). It must be prescribed by your GP or menopause specialist.
3. Relaxing therapies like yoga or mindfulness.
4. Lymphatic drainage massage (to improve your general wellbeing).

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659624/

https://www.endocrine.org/patient-engagement/endocrine-library/menopause

https://www.medicalnewstoday.com/articles/managing-menopause-hormone-therapy-is-back

https://www.nature.com/articles/s41598-021-90084-y

The post Unveiling menopause: symptoms and how to ease them appeared first on Perea Clinic.

What is menopause?

It is a period in women’s life where the menstrual cycle ceases. The average age of menopause is 51 years old. However, some women might experience menopause significantly earlier, occasionally even before 40 years old. Some women may also start their menopause in their late 50s. 

What are the main symptoms of menopause?

There are 14 symptoms which can be associated with menopause. The most common ones are:

1. Sweating at night.
2. Hot flushes.
3. Headaches.
4. Mood swings.
5. Palpitations.
6. Joint stiffness.
7. Reduced muscle mass.
8. Weight gain.
9. Reduced libido.
10. Memory and concentration issues.
11. Discomfort during sexual intercourse,
12. Vaginal dryness or itching.
13. Recurrent urinary tract infections.
14. Muscle pain.

Does menopause have an impact on bones?

Menopause can have an indirect impact on bone health. However, it does not happen in every case. Bones can start losing their strength; hence, increasing the risk of fractures. It is due to changes in hormone levels, particularly the estrogen. Reduced amounts of estrogen will increase the number of cells responsible for breaking down an old bone in the body and reduce the amount of cells responsible for regeneration of the bone. Hence, predisposing the development of osteoporosis which makes bones more susceptible to fracture.

Can exercise help to manage the menopause symptoms?

There are many benefits of exercise after menopause. Regular exercises increase the metabolic rate, meaning your daily energy expenditure boosts. This may help to control, or prevent, unwanted weight gain. Also, regular exercises improve cardiovascular health which reduces the risk of developing heart and circulation related problems. During menopause, the amount of estrogen hormone can be reduced significantly which affects the bone density, health and strength. As a result, it predisposes the development of osteoporosis. On the other hand, doing regular resistance training helps to maintain good bone health as well as muscle mass.

What other treatment is available for menopause?

Most common treatment for menopause is hormonal replacement therapy. As mentioned above, during the menopause, women may lose a significant amount of estrogen. This affects bone health and predisposes women to the development of osteoporosis. Hormone replacement therapy is available in patches, implants, tablets or gel to rub on the skin.

Are there side effects of hormone replacement therapy?

There are few side effects which may be present while using hormone replacement therapy. Most common ones are:

• Tummy ache.
• Vaginal bleeding.
• Sickness.
• Indigestion.
• Breast tenderness.
• Indigestion.

Some medications may also increase the risk of developing breast cancer, endometrial cancer (which is a cancer of lining of the womb) or blood clots. Besides, it is recommended to consult your GP about which type of hormonal replacement therapy is most suitable for you.

Can hormonal replacement therapy cause weight gain?

To date, there is no evidence suggesting that hormonal replacement therapy can result in weight gain. The systematic review by Jensen 2009 observed that women receiving the hormone replacement therapy 5 years after the menopause gained less weight than those who did not receive the treatment.

Can diet help to replenish needed vitamins and minerals during menopause?

Diet is one of the crucial aspects when it comes to managing menopause symptoms and sustaining good health during and after the menopause. It is recommended to have plenty of veg and fruit, starchy carbohydrates and lean protein.

Try to reduce or avoid foods high in saturated fats, sugar and salt because these can increase the risk for experiencing a cardiac event and weight gain. Moreover, it is also recommended to add wholegrain rice, chickpeas, soya and oat products into your diet. These products contain phytoestrogens which helps to increase the estrogen production where needed potentially reducing a possibility of developing osteoporosis.

To further ensure good bone health try to consume plenty of calcium. It can be obtained from foods such as breads, breakfast cereals, fish eaten with bones (canned sardines), green leafy vegetables and dairy products such as milk, yogurt and cheese. Nuts are also a great source of calcium. It is suggested that almonds contain the highest amount of calcium out of all nuts.

As a final word

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2815011/ 

https://www.tandfonline.com/doi/pdf/10.3109/13697137.2012.707385 

https://vuir.vu.edu.au/24749/1/MaturitasStojanovskaJan2014.pdf 

https://www.researchgate.net/profile/Susan-Johnson/publication/13446244_Symptom_relief_and_side_effects_of_postmenopausal_hormones_Results_from_the_Postmenopausal_EstrogenProgestin_Interventions_Trial/links/5bc4f259299bf17a1c5559a9/Symptom-relief-and-side-effects-of-postmenopausal-hormones-Results-from-the-Postmenopausal-Estrogen-Progestin-Interventions-Trial.pdf 

https://asbmr.onlinelibrary.wiley.com/doi/full/10.1359/jbmr.2003.18.2.333

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