Menopause is a natural part of a woman’s life, a phase that signals the end of her fertile, reproductive years. During this major transition period, the female body undergoes a range of significant changes, which can be both liberating and challenging. To navigate the transition well though, it’s first vital to understand the five pillars of menopause -hormone fluctuations, physical symptoms, emotional well-being, bone health, and cardiovascular health.
Pillar 1 – hormone fluctuations
Menopause is characterised by a profound change in the balance of the primary hormones that play a central role, oestrogen and progesterone. In the years leading up to menopause, a period known as perimenopause, these hormone levels begin to decrease, resulting in a series of fluctuations that can cause a host of physical and emotional symptoms.
These hormonal fluctuations can lead to multiple unpleasant physical and emotional symptoms, including hot flushes, night sweats, vaginal dryness, and irregular periods. Symptoms of hormone shifts often appear, as the body struggles to maintain hormonal balance. For women looking to effectively manage their menopausal symptoms, it’s important to understand these hormonal changes.
Pillar 2 – physical symptoms
The physical symptoms accompanying menopause can be vast but they affect each individual woman differently. While some might experience minimal discomfort, others will struggle with more severe symptoms that can include debilitating hot flashes and intense night sweats.
Experiencing sudden, intense sensations of heat that are often accompanied by sweating can seriously disrupt sleep. On top of that, many women suffer from vaginal dryness caused by reduced oestrogen levels, which can affect sexual health and cause itching and discomfort.
The sudden decline in oestrogen can also result in changes to the skin and hair, including thinning of skin and increased wrinkles, as well as receding and baldness. Decreased oestrogen levels can also contribute to a loss of bone density, increasing the risk of osteoporosis. Hormonal shifts can even affect cardiovascular health, raising the chance of developing heart disease both during and after menopause.
Pillar 3 – Emotional wellbeing
Menopause isn’t just a transition phase that ushers in unpleasant physical symptoms, it also can have a profound impact on emotional wellbeing. Hormonal fluctuations can dramatically influence mood and mental function and many women experiencing the menopause suffer from symptoms such as mood swings, irritability, and heightened emotional sensitivity.
Some women also have difficulty with memory and concentration as they are going through the menopause, while everchanging hormone levels can contribute to feelings of anxiety or depression.
These hormone shifts can disrupt sleep patterns and quality of rest, leading to tiredness and a host of emotional challenges. Fluctuating hormone levels during menopause can also affect sexual desire, making it harder to achieve satisfaction.
It’s essential to recognise that these emotional changes are not solely due to hormonal variations, as other factors, like life stage, stress, and personal experiences also play a role. Getting adequate support, whether by engaging therapy or talking to friends and family can be invaluable during this period.
Pillar 4 – bone health
One issue of major concern during menopause is the loss of bone density, which can result in osteoporosis. Oestrogen plays a crucial role in maintaining bone density, and the sudden drop in oestrogen levels during menopause can significantly accelerate bone loss. To ensure the preservation of bone health, it’s important to consume enough calcium and Vitamin D, as this pairing is vital for bone health.
Engaging in physical activities like walking, jogging, and performing weight bearing exercises such as weightlifting will also help to promote and safeguard bone strength but in some cases, healthcare providers may recommend medications that help to preserve bone density. During the period of menopause, try to avoid smoking and limit alcohol intake, as both these habits can exacerbate bone loss.
Pillar 5 – Heart health
Menopause is a critical time to focus on cardiovascular health, as it’s a period where oestrogen decreases. Oestrogen helps to protect the heart and its sudden decline during the menopausal transition can correlate with a corresponding increase in the risk of heart disease.
To ensure peak heart health during menopause, it’s important to consume a diet rich in fruits, vegetables, whole grains, and lean proteins, while minimising intake of saturated and trans fats.
Weight can contribute to cardiovascular function and during menopause it can be easier to gain and harder to shift. To combat this problem and ensure heart health is at peak, it’s critical to engage in regular physical activity, in order to maintain a healthy weight.
Women experiencing the menopause need to keep an eye on their blood pressure and cholesterol levels and take the necessary steps to manage them. Quitting smoking, lowering alcohol consumption, and going for regular check-ups with a healthcare provider will help individuals lower the risk of cardiovascular disease and best monitor and manage their heart health.
