Self-Care for Menopause Symptoms

The menopausal transition is different for every woman. Some say they barely notice the change. And many women report a sense of relief and freedom after their menstrual periods end.

But other women have a tougher time. Hormonal changes may trigger bothersome symptoms before and after menopause, such as severe hot flashes. And, for some, the transition may fuel emotional problems or come at a time when women are dealing with other stresses, such as teenage children or ailing parents.

Knowing what to expect and how to cope with menopausal changes can help make this natural transition easier.

The Facts About Menopause - What is Menopause

During menopause, a woman's body naturally begins making less of the hormones estrogen and progesterone. Eventually, a woman stops ovulating, and her menstrual periods end. After menopause, a woman can no longer become pregnant.

Menopause is said to officially occur when one year passes without a menstrual period. However, the term "menopause" is commonly used to refer to the years before, during, and after this event. Two to 10 years before menopause, a woman's hormone levels will begin to fluctuate. This can cause hot flashes and other symptoms. This period is known as perimenopause.

Symptoms may last up to three years after menopause. The period after menopause is sometimes referred to as the climacteric.

When does Menopause occur?

The average age that women reach menopause is 51. But menopause can occur earlier or later. Smokers tend to experience the event earlier than nonsmokers.

When ovaries are surgically removed or damaged from cancer treatment, women will experience "surgical" menopause.

Symptoms of Menopause

The symptoms that occur during menopause may cause:

• irregular menstrual periods. Period length may vary. So might the amount of blood and the time between periods.
• hot flashes. About 60% of U.S. women experience these intense waves of heat that are often followed by heavy sweating.
• insomnia. Nighttime hot flashes—known as night sweats—may disrupt sleep. Also, some experts theorize that the decline in estrogen may reduce the amount of REM sleep women experience.
• vaginal dryness. As estrogen declines, the vagina often becomes drier and less supple. This can cause itching and discomfort.
• urinary incontinence. There are conflicting opinions on whether hormonal changes contribute to incontinence, which becomes more common as women age.
• urinary tract infections. Some experts suspect that hormonal changes that occur during menopause affect the pH and organic make-up of the urinary tract making it more vulnerable to a bacterial infection.
• skin and hair changes. Hormonal changes may cause the hair on a woman's head to thin somewhat. In contrast, she may notice that more hair grows on her chin, upper lip, and possibly, her chest. In addition, a woman's skin tends to become less supple as estrogen levels decline.
• mood changes. Changing hormones may be partly to blame for the irritability and anxiety some women report during menopause. In addition, women who have a history of depression may have a higher risk of developing the condition during menopause.

Not every symptom that strikes at midlife should be blamed on menopause. Mood changes, for example, can stem from changing family and work roles.

Also, the weight gain that so many women ascribe to menopause actually has more to do with aging and activity level. As women age, the amount of muscle in their bodies slowly begins to decline. This causes the body's metabolic—or calorie-burning—rate to slow down. Since many women continue to eat the same amount, lost muscle is often replaced by fat.

However, research shows that many women can prevent this age-related weight gain by staying active. In one study, middle-aged women who walked about two to three miles a day on most days of the week over a three-year period maintained their weight. However, nonexercisers gained about five pounds.

Reduce Your Risk for Serious Health Problems

Besides causing troublesome symptoms, the estrogen depletion that occurs before and during menopause also escalates your risk for heart disease and the bone-thinning disorder osteoporosis. Fortunately, there's much you can do to manage this risk.

Heart Disease Prevention

• Have your blood pressure, cholesterol, and blood sugar checked regularly, according to your doctor's recommendations.
• Cut saturated fat, trans fatty acids, and cholesterol in your diet.
• Quit smoking, if you do.
• Get regular aerobic exercise.
• Maintain a healthy weight

Osteoporosis Prevention

• Consume 1,500 milligrams of calcium—at least four servings of dairy products and other calcium-rich foods—each day.
• Get 10 micrograms of vitamin D a day. Your body needs this vitamin in order to absorb calcium. Sunlight, fortified cereal or milk, and vitamin supplements all provide this necessary nutrient.
• Limit caffeine and alcohol.
• Engage in weight-bearing exercise, such as walking, dancing, or tennis, at least twice a week.
• Add strength-training exercises at least two times a week to preserve bones, strengthen muscles, and improve balance.

What About HRT?

Hormone replacement therapy (HRT) can reduce the risk of heart disease and osteoporosis, while easing many menopause symptoms. But long-term use may risk higher rates of breast cancer and other problems. Plus, many women experience side effects from HRT, which can include:

• vaginal bleeding
• headaches
• nausea
• vaginal discharge
• fluid retention.

Your doctor can help you sort out the pros and cons of HRT and help you decide what's right for you.