SHARES
Menopause is a condition that aging women experience. Women usually starts undergoing menopause symptoms with irregular periods at age 45 to 55. The median age of menopause is at age 51. A woman is considered menopaused when she has not menstruated in 12 consecutive months. Hence, this marks the end of her reproductive years. Nevertheless, 1 in 100 women begin menopause earlier than age 40 (premature menopause), especially among women with history of hysterectomy or chemotherapy.
Each woman’s experience of menopause is unique. Some ride through these years with little or no discomfort; while others experience severe symptoms that require medical intervention. Most of these symptoms are caused by decreased estrogen level. It was reported that approximately 75 % of women suffer from hot flashes, along with other symptoms including vaginal dryness, weight gain and psychological changes.
How to relief menopausal symptoms?
Hot flash
Hot flash is described as a brief feeling of heat. Temporary red patches may appear on the face, neck, chest, back, and arms. Hot flashes vary in intensity and usually last between 30 seconds and 10 minutes. When occur at night-time, hot flash can disrupt sleep and cause night sweats.
Practising good sleep hygiene can improve quality of sleep. Keep sleeping environment cool with a fan or air-conditioning. Choose thinner blankets and dress in light layers to help cope with hot flash. Besides that, have a damp cloth within reach to cool yourself quickly when feeling hot and sweaty. However, if hot flash continues to disturb your sleep, consult your doctor.
Beyond the bedroom, regular exercise lasting 20 minutes three times a week regulates hormone and eases hot flash too. Additionally, be mindful to avoid common triggers, such as hot beverages, spicy foods and alcohol.
Vaginal dryness
Declining estrogen levels due to menopause can lead to vaginal dryness, itching, and irritation. These symptoms may interfere with sex life. Painful intercourse can be relieved with water-based lubricant. Increasing estrogen level through hormone replacement therapy or local estrogen treatment (cream, tablets, and an estrogen ring) is sometimes indicated as well. Always talk to your doctor or pharmacist for suggestions before pursuing any hormonal treatment.
Weight gain
Reduced estrogen causes more fat to be stored at the abdomen area and reduces the body’s ability to burn fat. This phenomenon is also known as menopause belly. Most women gain between five to ten pounds during the first decade after menopause. Moderate aerobic exercise of 20 to 30 minutes a day, coupled with reduced calorie intake, can help to counteract menopause belly.
Mood swings
Lower levels of estrogen have been linked to irritability, fatigue, stress, forgetfulness, anxiety, and difficulty concentrating. Up to 70 % of women find themselves more agitated towards things that did not bother them before; an estimated 20 % of women suffer from depression which may be severe enough to cripple their daily function.
Simple solutions, such as regular exercises, alcohol abstinence and managing stress may be helpful. However, a visit to the psychologist’s clinic may be necessary for some. It is also important to confide in your loved ones about your feelings so that they understand your needs.
In Short
Menopause may be a walk in the park for some, while others may experience severe symptoms. These symptoms may start a few years before menopause, and last four years or more after a woman’s last menstruation. Nevertheless, simple actions that include keeping yourself cool and maintaining active lifestyle can alleviate some discomfort. Regardless, if these symptoms become too unbearable, visit a doctor today for consultation.
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by Joanne Lee
Multipotentialite. Loves creating and seeing ideas come alive. View all articles by Joanne Lee.
