Understanding & Managing Menopause With Confidence

Let’s get one thing straight: whatever you’re feeling and no matter how much menopause research you’ve done to date, you’re most certainly not alone. The majority of the ageing population in South Africa are women, who spend late adulthood experiencing natural menopause. Keeping that in mind, we’re here to give you plenty of advice and support to help you understand and manage menopause.

What exactly is menopause?

The term 'menopausal' is used to describe a woman who is going through menopause or has already reached that stage in her life. Menopause is a natural, biological process in which a woman's menstrual cycle ends, marking the end of her reproductive years. 

Typically, menopause is diagnosed when a woman has gone 12 consecutive months without a menstrual period from the age of 40 upwards. This transition is associated with a variety of physical and hormonal changes that can bring about symptoms like hot flashes, mood swings, and changes in menstrual flow. Understanding the meaning of 'menopausal' is the first step in navigating this transformative stage with knowledge and confidence.

The 3 stages of menopause

Menopause isn't a one-size-fits-all experience. It unfolds in 3 distinct stages. Understanding these stages is key to effectively managing menopausal changes.

• Perimenopause: This is the lead-up to menopause when hormonal fluctuations begin. It can start in a woman's 40s and can last for several years.

• Menopause: Officially, menopause begins when you've gone 12 consecutive months without a menstrual period, usually in your late 40s to early 50s.

• Postmenopause: This phase begins after menopause and continues throughout the rest of a woman's life. It comes with its own set of unique health considerations. 

Common menopause symptoms

Menopause brings a range of physical and emotional changes, including:

• Hot Flashes (or Hot Flushes): Sudden waves of heat and sweating.
• Mood Swings: Emotional ups and downs.
• Vaginal Dryness: Thinning and discomfort in the vaginal area.
• Night Sweats: Intense sweating during sleep.
• High Blood Pressure:  Risk of heart disease.
• Changes in Periods: Irregular or heavier menstruation.
• Sleep Disturbances: Difficulty falling or staying asleep.
• Weight Changes: Metabolism may slow.
• Bone Health: Risk of reduced bone density or osteoporosis.
• Brain Fog: Memory and cognitive changes.
• Urinary Incontinence: Increased risk of bladder leaks
• Decreased sex drive: Less interest in sexual activities.

Understanding the symptoms of menopause can help you navigate the menopausal journey and improve your quality of life.

Will menopause symptoms go away?

Many menopausal symptoms do improve with time, but it's essential to recognise that menopause itself is a permanent biological change. Symptoms such as hot flashes, mood swings, and night sweats can become less severe or frequent as the body adjusts to lower hormone levels. 

However, some symptoms, like vaginal dryness or bone density loss, may persist without intervention. The good news is that effective treatments and lifestyle changes can help manage these symptoms effectively, allowing women to lead vibrant lives during and after menopause.

For symptoms like vaginal dryness, hormone therapy or vaginal creams/lubricants can provide relief. To address bone density loss, a combination of dietary calcium, weight training and medications may be recommended. Consulting with a healthcare provider is vital for personalised treatment plans.

Does HRT stop menopause?

Hormone Replacement Therapy (HRT) doesn't stop menopause, rather, it helps manage symptoms. Once a woman reaches menopause, her ovaries naturally produce fewer hormones, and this change is permanent. HRT provides relief but doesn't halt the natural progression of menopause.

How does HRT help menopause?

HRT involves taking hormones (usually oestrogen and sometimes progesterone/progestin) to supplement the declining hormone levels in menopausal women. It can alleviate many menopausal symptoms like hot flashes and vaginal dryness. 

How to manage menopause naturally without HRT

Many women choose to manage menopause without Hormone Replacement Therapy (HRT). Natural and nonhormonal approaches include:

• Maintaining a balanced diet rich in calcium and vitamin D to support bone health
• Staying physically active to alleviate mood swings and weight changes.
• Practising relaxation techniques to manage stress and hot flashes.
• Using over-the-counter vaginal moisturisers for vaginal dryness.

Lifestyle modifications like these can effectively address menopausal symptoms without relying on HRT, offering a holistic and natural way to navigate this phase of life.

Managing menopause through diet and weight management

By proactively managing diet and weight, you can empower yourself to navigate menopausal transitions with greater ease and well-being. 

Consider the following foods and eating habits: 

• Nutrient-Rich Foods: Opt for a diet high in calcium and vitamin D, found in dairy products, leafy greens, and fortified foods. These nutrients are crucial for bone health conditions during menopause.
• Whole Grains: Whole grains like oats, quinoa, and brown rice provide steady energy, helping to combat mood changes and fatigue.
• Lean Proteins: Incorporate lean proteins such as fish, poultry, and legumes to support muscle mass and metabolism.
• Fruits and Vegetables: Aim for a variety of colourful fruits and vegetables, rich in antioxidants and fibre, to manage weight and overall well-being.
• Hydration: Drink plenty of water, as dehydration can exacerbate hot flashes. Limit caffeine and alcohol, which can contribute to mood swings and sleep disturbances.
• Portion Control: Be mindful of portion sizes to prevent weight gain during menopause.
• Regular Exercise: Combine a healthy diet with regular physical activity. Engaging in both aerobic and strength-training exercises can help control weight, enhance mood, and improve bone density.

Does menopause cause brain fog?

Menopause can bring about a frustrating phenomenon known as "brain fog." Brain fog is a state of mental haziness or confusion, often characterised by difficulty concentrating, memory lapses, and reduced mental clarity.

To manage menopausal brain fog, staying organised is key. Using tools like calendars, to-do lists and reminders can help you keep track of daily tasks. In some cases, women try out cognitive behavioural therapy (CBT) to maintain mental health and brain functionality. CBT is a talking therapy that can help you manage your problems by changing the way you think and behave.

You should also get enough quality sleep and eat a balanced diet for more energy. Fatigue can exacerbate the cognitive side effects of menopause.

Managing menopause in the workplace

Managing menopause at work can be overwhelming, but it isn’t impossible. Consider discussing your menopausal symptoms with your employer or HR department to help them understand your needs and potentially make accommodations, such as adjusting your workspace temperature or providing flexible work hours. You should also prioritise self-care to manage symptoms, wear comfortable clothing and keep healthy snacks at your desk to maintain steady energy levels.

Managing menopause at work can be a collaborative effort between you, your employer, and your colleagues, allowing you to maintain productivity and well-being during this life transition.

Managing menopause mood swings and anxiety

Menopause can bring about mood swings and anxiety, often due to fluctuating hormones. Managing these symptoms involves a combination of self-care and seeking professional help when needed. Regular exercise, like yoga or brisk walks, can help stabilise your emotions. Additionally, maintaining a balanced diet and ensuring adequate sleep can positively impact mood. 

If your mood swings or anxiety becomes overwhelming, don't hesitate to consult a healthcare provider who can discuss treatment options, which may include therapy or medication such as antidepressants/SSRIs. The key is to recognise the changes in your emotional well-being and take proactive steps.

Handling menopause with confidence

So, there you have it - a journey through menopause, its stages, and how to tackle its challenges head-on. Menopause is not a period to dread. It's a phase where your strength and wisdom shine. Embrace the changes, celebrate your womanhood, and face every mood swing and hot flash with confidence. You've got this!