Women experience a multitude of changes throughout their lives, and one of the most significant is menopause. This natural transition, occurring between the ages of 45 and 55, marks the end of a woman’s menstrual cycles and her reproductive years. This transition can last for several years and brings physical and emotional changes.

What is Menopause?

Medically speaking, menopause is defined as the cessation of menstrual periods for 12 consecutive months. It is a natural part of the ageing process. As the ovaries stop releasing eggs, the anovulatory menstrual cycles culminate with a decrease in the production of estrogen and progesterone.

Some women go through early menopause before age 40 because of medical conditions or procedures. Others may stop menstruating earlier owing to surgery, or other causes. 

Perimenopause

The years leading up to the last period are called perimenopause. 

Pregnancy

Getting pregnant is still a possibility during the perimenopausal phase. Contraception is still advised to prevent an unplanned pregnancy until you have gone 12 months straight without a period.

However, after menopause, pregnancy can be planned with the help of medical experts, hormonal support and fertility treatments like using donated eggs or frozen embryos.  

Sexually Transmitted Diseases

It remains possible to contract sexually transmitted infections (STIs) like HIV during perimenopause and after menopause through unprotected sex acts, including oral, anal, and vaginal intercourse.

As the vaginal wall becomes thin post-menopause, the risks of lesions and tears rise, which can raise the chances of getting HIV if exposed during vaginal sex.

Symptoms

It is important to remember that menopause is not a disease. Estrogen functions as a multifaceted hormone in a female body, thereby, a physiological decrease can cause many symptoms, both reproductive and nonreproductive. Symptoms may include:

• Headache
• Weight gain
• Night Sweats
• Psychological: dizziness, interrupted sleeping patterns, anxiety, poor memory, inability to concentrate, depressive mood, irritability, mood swings, less interest in sexual activity
• Skin: Hot flashes, dryness, itching, thinning, tingling
• Transitional Menstruations:
  • Shorter or longer cycles
  • Bleeding between periods
• Joints: soreness, stiffness
• Back Pain
• Urinary urgency, incontinence
• Vaginal dryness and painful intercourse

Due to lower levels of estrogen, the postmenopausal phase increases the risk of osteoporosis and heart disease. 

Menopausal Self Care

1. Understanding your body: Recognising the symptoms is the foremost step. Maintaining a log of your symptoms, to prepare mentally helps a lot. It will also come in handy during subsequent consultations.
2. Stay active: Regular exercise can help ease symptoms such as hot flashes and mood swings, as well as improve bone density and heart health. 
3. Eat a balanced diet: Incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your diet can help mitigate the effects of menopause on overall health.
4. Seek support: Talking to friends, family, or a healthcare professional about your experiences with menopause can provide much-needed emotional support and guidance.
5. Self-care routine: Engaging in activities that bring joy and relaxation, such as meditation, yoga, or hobbies, can help reduce stress and improve your overall well-being.
6. Consider hormone therapy: For some women, hormone replacement therapy (HRT) can help ease severe symptoms of menopause and reduce the risk of osteoporosis and heart disease. However, it is important to discuss the risks and benefits of HRT with your healthcare provider.

   

Role of Psychological Support

The hormonal fluctuations and life changes that come with menopause can trigger emotional symptoms like mood swings, anxiety, irritability, and depression. Psychological support empowers you to take charge of their overall well-being.

• Partners and spouses play a key role in providing empathy, patience and understanding as you transition through menopause. Keeping an open communication with your partner is the key.
• Talking to a counsellor can help voice fears about ageing, bodily symptoms, body image issues, and concerns about changing family roles. This also brings relief and perspective.
• Do not hesitate to opt for clinical therapy, if symptoms become overwhelming. Cognitive behavioural therapy, mindfulness practices, and relaxation techniques can help you manage physical symptoms like hot flashes, sleep troubles, and pain. This also improves overall coping.
• Medications might be warranted in some cases if depression and anxiety become severe. Antidepressants combined with therapy tend to be quite effective. Consult your healthcare provider when needed.

Menopause Support Groups

Having a close-knit network of people undergoing similar experiences can help navigate day-to-day life. They also help in

• Cutting isolation  
• Sharing anecdotes
• Allowing open discussions of sensitive issues, like postmenopausal intercourse
• Fostering empowerment to advocate for needs
• Providing accountability to motivate self-care

Together, the solidarity and pooled knowledge make the menopause journey far less solitary.

Leveraging Technology

If you are wondering whether this could be a menopausal stage for you, check out this free tool to understand your symptoms, track them, and familiarize yourself with the kind of approaches that are available and choose what fits best for you.