A Definitive Guide to Menopause and Perimenopause

Have you ever wondered why women know so little about menopause? A 2014 study confirmed gaps in existing knowledge, and the safety of hormone replacement therapy (HRT) is still being debated. How can you have confidence in your own decisions when medical advice is lacking or conflicting? Add to that the cultural shaming of women’s bodies, and it’s no wonder they feel anxious about the transition between their childbearing years and the ones that follow.

Perimenopause vs Menopause

Menopause is not an illness. Like puberty, it is a natural change made worse by a lack of understanding and knowledge about what to expect. Sometimes, it is hard to distinguish symptoms of perimenopause vs menopause.

Perimenopause

The first stage of the transition is called perimenopause. During this phase, hormone levels rise and fall erratically, causing unpleasant side effects. Perimenopause lasts four to eight years before the start of menopause.

Menopause

Natural menopause begins when periods stop and remain absent for a year. The ovaries no longer release eggs, and pregnancy is not possible. Women who have surgery to remove the ovaries go into menopause after the procedure. The average age of natural menopause is 51 years.

Post Menopause

During post menopause, symptoms get milder or occur less often. Women may feel better, but low estrogen and progesterone levels increase the risk of heart disease and osteoporosis.

What Are the Signs and Symptoms of Perimenopause?

Women who stick to a perimenopause diet and exercise routine usually have fewer symptoms. Below are common signs and symptoms:

• Hot flashes
• Night sweats
• Mood changes
• Changes in physical appearance
• Symptoms similar to PMS
• Sleep problems
• Difficulty focusing
• Changes in sexual desire
• Vaginal dryness
• Headaches
• Joint and muscle pain
• Frequent need to urinate

How Long Does Menopause Last?

The North American Menopause Society says the transition usually begins between the ages of 40 and 58. Menopause symptoms may persist for four to five years after the last period. Smokers enter the transition around two years earlier than other women.

When Does Menopause End?

Every woman has unique symptoms and timing, and there is no clear-cut answer to how long menopause will last. According to doctors, you will know you have passed menopause when you have more energy, sleep better, and feel better overall.

What Treatments Are Available?

If you have severe menopause or post menopause symptoms, ask your doctor about medications and other treatments. HRT, hormone replacement therapy, replenishes the estrogen and progesterone your body lacks during and after menopause. Currently, researchers say using HRT for over five years may have more risks than benefits. It is approved, however, for women over 60 who have a substantial risk of bone fractures or for younger women going through premature menopause.

The FDA recommends the lowest dose of hormones possible for the shortest amount of time. Some studies have shown an increase in breast cancer, strokes, heart attacks, and blood clots in users.

Other treatments include antidepressants, blood pressure drugs, low-dose birth control pills, and vaginal estrogen cream. Lifestyle changes to improve sleep, diet, physical activity, and stress management usually make symptoms easier to tolerate.

10 Tips For Better Health During Menopause

The National Institutes of Health says more research is needed to know if supplements or soy products reduce symptoms. Meanwhile, researchers offer these tips:

• Limit alcohol to one serving per day.
• Maintain a healthy weight.
• Avoid nicotine.
• Take calcium supplements.
• Eat foods that are low in fat, sugar, and salt.
• Eat fruits and vegetables that are high in fiber.
• Get physical exercise, including weight training.
• Find ways to relieve stress.
• Wear layered clothing to reduce hot flashes.
• Check levels of vitamin D.

Some women turn to alternative or complementary healing practices to reduce stress levels and stay healthy during menopause. Hypnosis, mindfulness, cognitive behavioral therapy (CBT), and biofeedback are some of the many options. Mind-body therapies, such as massage and aromatherapy, also promote relaxation and allow the body to heal itself.

Does Science Support Hypnosis for Women’s Health?

At Baylor University in the U.S., ongoing research is being done to establish the efficacy of hypnotherapy for women’s health. The studies show hypnosis can reduce the severity and frequency of hot flashes by as much as 80% through suggestions of relaxation and coolness. Hypnosis also improves sleep quality, reduces anxiety, and shows promise in the treatment of chronic pain, irritable bowel syndrome, headaches, and depression.

Hypnosis works by creating a natural state that allows the mind to replace self-defeating thoughts with positive suggestions. A session with a hypnotherapist is a good place to start, but you can learn about hypnosis on your own. At UpNow, you will find resources and audio downloads to guide you through the process, and you can get started for free. Increase your creativity, enhance your career, or learn about hypnosis for women’s health with an UpNow app.