What You Need to Know About Menopause

The word menopause may bring up feelings of fear, confusion, or uncertainty. And this is understandable given the lack of and amount of misinformation out there that paints a bleak picture of what life before, during and after menopause will be like. But it doesn't have to be that way!

With expert advice compiled from leading women's health experts and bloggers on living well with perimenopause and menopause, you'll find a simple summary of all the information you need right here: what you can expect as your hormones change; how to maintain a healthy weight; what treatments are available for hot flashes; dealing with mood swings—and more.

What is menopause, and what are the symptoms of it?

Menopause occurs at a point in time around 12 months after a female's last period. In the years that lead up to that point, various women’s health issues may arise as you begin to notice changes within your menstrual cycles and experience symptoms such as hot flashes (approximately 80% of women around you are experiencing the same thing so you are not alone!), amongst many other symptoms. This earlier period of time  is called the menopausal transition, or perimenopause, and usually occurs between the ages of 45 - 55 years old. 

While some women may breeze their way through the symptoms of menopause, for others, it can be some of the most irritating and debilitating years where you don’t know where to turn, who to talk to or understand if you are just plain losing it. This is all due to hormone changes and especially estrogen, which is utilized throughout many parts of the body. 

 

For those who experience mild symptoms, they're able to treat them through easy lifestyle changes (like avoiding Caffeine or keeping the window open for cooler air when sleeping). For others, well, it can be a bit more problematic and dramatic. 

 

Let's take a closer look at the manysymptoms of menopause in order to gain a better understanding of the scope of changes that might occur:

 

• A change in your menstrual cycle - This may just well be the first thing you notice. Periods may be longer and may even occur more often. They may be much shorter, or you may notice a heavier flow than you usually would.  

 

• The dreaded hot flashes - An overwhelming part ofwomen's health issues when going through menopause are the dreaded hot flashes. You may notice a sudden uprise in heat, followed by heavy sweating or cold shivering. Hot flashes can go on for years and can even go on for the rest of your life well after you have gone through 1 year after the loss of your period and you think that menopause has already been dealt with. 

• Sleep, glorious sleep -When it comes to your sleeping habits, it's likely that you'll notice a change. You may not be able to fall asleep quickly, or you'll begin to wake up too early or in the middle of the night and not be able to return to sleep. 

• Vaginal health and bladder control -You may experience extreme dryness in the vaginal area, making sexual intercourse highly uncomfortable. Somewomen's health issues exceed this and spruce up problems like bladder or vaginal infections.

• Sexual desires -Many women notice that their desire for sex has simply vanished. However, there have also been many cases of women feeling more desirable and sexier than ever before. A commonmenopause symptom is that you'll find that your thoughts and feelings about sex are changing, yet keep in mind that your partners is as well. 

• Mood swings - Your mood is definitely going to be impacted throughout this challenging stage. You might feel moreanxiety, more irritable, and slightly moodier. 

• Your body just seems different -Acommon symptom of menopause is to see an increase in your body size. Your waist, hips and buttocks  could grow, you could lose your muscle and more easily gain fat especially in the belly. It's all part of the process. 

How to manage your menopause symptoms

Now that you understand what to expect, what can you do to manage menopause symptoms? Let's find out. 

 

A hot flash solution

 

Try to track what exactly sets off your hot flashes. Download an app on your phone, keep a diary, figure out what's causing it. Is it Caffeine? Alcohol? Is your room hot? Do you feel stressed out? These are all common causes. To manage it there and then, try to take slow, deep breaths, counting breaths as you breathe in with your nose and out with  your mouth. If you're struggling to manage it and just can’t seem to take the  embarrassment or heat, don't hesitate to get in touch with your doctor. 

 

Sex and desires

We know that changes in your hormones may leave your vagina thinner and drier, which will ultimately make sex painful. Lucky for you, there are so many products out there that can help. Go ahead and invest in water-based clean beauty emphasized vaginal lubricants, or vaginal moisturizers. Some are nonprescription; some can be obtained by consulting with your doctor. 

When it comes to your desires - if you have lost the urge, there are always things you can do to try and regain it. First and foremost, simply make more time for sex. Try massages, foreplay, and always look for other ways that pique your interest. 

 

Regain control of your sleep

 

In order to regain control of your sleep, you must ensure you set and maintain a regular bedtime schedule.  A nighttime sleep tea that allows your body to go into a zen mode or a relaxation meditation or music coupled withlavender oil and sleeping with a sleep mask can all be a part of this preparation for sleep ritual that signals the body to rest.   In addition to this, you can also avoid taking any naps throughout the day and excessive Caffeine usage.

 

Your highs and lows 

 

Menopause can be similar to getting your period, just amped up. You'll experience crying jags, the highest of highs, and of course, the lowest of lows. While this may annoy you (and sure enough, others around you), they're ubiquitous. The solution for this one is to find your zen. You can do this by practicing Yoga and Tai Chi, or by simply spending time with the people you love most. 

Ways to help prevent osteoporosis, heart disease, or cancer that may be caused by hormone decline & imbalance during menopause 

Preventing life-threatening diseases like bone loss in osteoporosis, heart disease, or cancer is a primary concern for women in menopause and during post-menopausal stages. 

 

Below we have outlined a few ways you can do away with the risk of each: 

 

Reducing the risk of osteoporosis during menopause

 

• Aim for an intake of 1,300 mg of dietary calcium every single day. 

 

• Do regular weight-bearing physical activity, including resistance training exercise with weights in order to build muscle mass. 

 

• Keep track and maintain your vitamin D levels. A small drop or two of the liquid version absorbs quickly under the tongue.

Reducing the risk of heart disease and cancer during menopause

 

The exact way you reduce your risk of heart disease and cancer before menopause: 

 

• If you smoke, it's time to quit. Those who smoke have twice the risk of heart attack than those who don't smoke. 

 

• Work out regularly and maintain a healthy body weight.

 

• Eat well. That means stay away from artificial foods and preservatives. Go green. 

 

• Receive a regular health check to source and treat any medical conditions. 

5 tips to maintaining a healthy lifestyle during menopause 

Final Thoughts

 

If you're experiencing any of the symptoms listed in this article, it's important to consult with your doctor. Menopause is a natural process that all women experience, so it should not be looked at as devastating or the end of your life.  We say to embrace this phase of life as you are now smarter, more savvy and certainly looking behind all of those challenges you overcame to get here and now are proudly standing on top of the world.  Menopause  typically occurs between ages 45-55 and can last anywhere from one year up to 10 years or even more. As changes occur during menopause, it will be important for you to know how these changes may affect your body so that you can make healthy lifestyle decisions (exercise, diet) ahead of time. We hope we've provided some helpful information about what menopause is and how best to manage its symptoms through exercise, dieting, and more! Feel free to contact us if there are other questions or concerns as well. Have you thought of trying Caire Beauty yet?  This is a skincare brand specifically targeted towards grown up women who are experiencing dry skin, sags and bags due to the hormone decline that begins at the age of 31.