Menopause is a significant milestone for many women, marking the end of menstrual periods, usually occurring between the ages of 45 and 55. This phase brings about changes in hormone levels that can influence mood, weight, food cravings, libido, and overall wellbeing. The transition period of irregular menstrual cycles preceding menopause is known as perimenopause, lasting 4 to 8 years. During this time, the ovaries gradually decrease estrogen production, leading to the onset of various symptoms.
While each woman's experience of perimenopause is unique, common symptoms include:
- Hot flushes and night sweats – sudden feelings of heat in the upper body, which can cause discomfort, sweating, and sleep disturbances.
- Vaginal dryness - reduced estrogen levels can cause thinning and dryness of vaginal tissues, leading to discomfort or pain during intercourse.
- Decreased libido - hormonal changes may lead to a decline in sexual desire or difficulty in becoming aroused.
- Mood changes - irritability, anxiety, or depression can be triggered by fluctuating hormone levels.
- Weight gain – perimenopause can slow metabolism, making it more challenging to maintain a healthy weight.
- Bone density loss - oestrogen plays a role in maintaining bone density, and its decrease can lead to an increased risk of osteoporosis.
- Loss of self confidence.
The start of symptoms is a good reminder to consult your doctor about risk factors for heart disease, diabetes, cancer and osteoporosis. Lifestyle adjustments can help alleviate symptoms. Aim for a nutritious diet rich in fruits, vegetables, lean proteins, and whole grains. Incorporate dairy products high in calcium and vitamin D to support bone health. It’s advisable to limit caffeine, alcohol and spicy foods. Regular exercise will help maintain a healthy weight and support both heart health and bone density. Additionally, prioritising sleep and practicing stress-reduction techniques is beneficial.
The goals of managing perimenopause and menopause are to relieve symptoms and lower the risk of osteoporosis. Menopausal hormone therapy (MHT) is frequently discussed as a treatment for symptoms such as hot flushes, vaginal dryness and bone density loss. MHT involves supplementing oestrogen, sometimes in combination with progesterone, to ease symptoms and support overall health. It is important to consult your doctor about the risks and benefits, for most symptomatic women, the advantages outweigh the potential risks.
Non-hormonal therapies may also provide relief from hot flushes and night sweats, including SSRIs and SNRIs, Gabapentin, Pregabalin, and Clonidine. SSRIs and SNRIs can increase serotonin levels, potentially improving mood, sleep, and overall quality of life. Herbal remedies like black cohosh and red clover may also alleviate hot flushes and can be found in products like Go Healthy Meno-Free capsules.
Perimenopause is not just a physical journey, it is also an emotional one. Many women feel overwhelmed, anxious, or even depressed during this transition. It is essential to seek emotional support when needed, talking to a therapist or confiding in trusted friends or family members.
Join us to learn more about women’s health in perimenopause with Dr. Samantha Newman, a local GP specialising in this field. She will be presenting a live talk at the Crown Hotel on Monday, October 6, from 7:30 to 8:30 a.m. Tickets are available in-store or here.