Ageing Well - Menopause

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Menopause

Understanding Menopause

What is menopause?

Menopause is a natural part of every woman's life. It is the last menstrual period, marking the end of a woman's reproductive years. Most women reach menopause between the ages of 45 and 55.

Menopause symptoms can begin gradually over the two to six years before your last menstrual period. Perimenopause, or menopause transition, is the time when periods fluctuate until they stop.

Will all women have menopause symptoms?

Not all women suffer from signs of menopause, in fact:

20 per cent of women have no symptoms
60 per cent have mild symptoms
20 per cent suffer severe symptoms

What is early (premature) menopause?

Menopause, before the age of 40, is called early or premature menopause. It may occur:

Naturally when the ovaries have stopped working
Surgically when a woman has her ovaries removed
Chemically from chemotherapy / radiotherapy for cancer

Women who experience early menopause are at greater risk of osteoporosis and heart disease because of the long-term effects of low oestrogen levels, so if you think you are experiencing early menopause it is important to talk to your health practitioner.

What happens to your body at menopause?

As the production of oestrogen by the ovaries slows down, hormone levels change and you may notice the following changes in your menstrual cycle (period).

Longer, shorter or irregular periods
Lighter bleeding
Unpredictable and heavy bleeding (see your health practitioner)

Eventually hormone levels will decrease so that menstruation stops altogether and menopause is reached. Where appropriate, birth control is still needed until you have had one year without a natural period.

Symptoms

As your hormone levels fluctuate, you may begin to experience some of the following physical and emotional symptoms:

Hot flushes and night sweats
Aches and pains
Crawling or itching sensations under the skin
Headaches
Vaginal dryness
Reduced sex drive (libido)
Urinary frequency
Tiredness
Irritability
Depression
Sleeping difficulty
Lack of self esteem
Forgetfulness

How can you help yourself?

Healthy eating

Have plenty of fresh vegetables, fruits, cereals and whole grains
Drink six to eight glasses of water daily
Decrease caffeine intake (coffee, tea, cola, chocolate)
Limit alcohol to one to two standard glasses, or less, per day
Eat high calcium, low-fat dairy foods
Include lean meat, fish or chicken in your diet
Phytoestrogens (plant oestrogens) replace some natural oestrogens lost during menopause, and reduce symptoms, cholesterol and blood pressure (good sources include soy and linseed bread, soy beans, tofu, whole grains and legumes)

Regular physical activity

Aim for 30 minutes of moderate physical activity on most days of the week to maintain general health, control weight and help keep bones healthy.

Avoid smoking

Need help quitting smoking? Call the Quitline on 131 848 or visit www.quit.org.au

No smoking

Look after your emotional health

You may experience mood changes such as mild depression and irritability, often related to physical changes like hot flushes, night sweats and interrupted sleeping. Talk to a health practitioner about controlling the physical symptoms to help improve your general wellbeing.

Have a regular Pap smear and breast checks

See your health practitioner for a Pap test every two years and regularly check your breasts. Mammogram are free if you are over 40 years of age - phone BreastScreen 13 20 50.

What therapies can help you manage menopause symptoms?

Hormone therapy (HT) (also known as Hormone Replacement Therapy – HRT)

Hormone therapy can help relieve the symptoms of menopause, but no treatment is without side effects. Any decision about HT is an individual one, so talk to your health practitioner about risks, benefits, concerns and other alternatives.

It is important that all women using HT be reviewed once a year by their health practitioner.

Natural Therapies

Women often use natural therapies to manage menopause symptoms. See a qualified naturopath for long-term guidance, as some natural herb and plant medications can have side effects.

Natural therapies can often be taken in conjunction with HT, but it is important to let both your health practitioner and naturopath know exactly what each has prescribed.