The Peri-Menopause & Menopause Age
PERIMENOPAUSE
Occurs when a woman’s body makes the natural transition into menopause. Perimenopause can start at different ages. Some women start in their mid 30’s and some start in their 40’s. Some symptoms of perimenopause are menstrual irregularity, fluctuations in estrogen and progesterone levels, hot flashes, sleep problems, such as insomnia, fatigue, mood changes, migraine headaches, dry skin and hair, vaginal dryness, and body aches. This can take up to 10 years before a woman reaches menopause, which is considered the end of a woman’s fertility.
MENOPAUSE
Usually occurs at the onset of age 51. This happens when a woman goes 12 months without having a menstrual period. A problem with menopause is that bone loss can occur, which can increase the risk of osteoporosis. Changes in cholesterol levels can also occur, with increasing LDL, which can increases the risk of heart disease. Other complications can include urinary incompetence, weight gain, and hypothyroidism. Although menopause is considered a normal phase in life, certain risk factors like quality of life can bring it on earlier in life. Risk factors such as smoking, family history, cancer treatments such as pelvic radiation, hysterectomy, high cholesterol, high blood pressure, the use of oral contraceptives, irregular menstrual cycle, the number of pregnancies experienced, weight gain, alcohol consumption, and physical activity all play a role in affecting how a woman transitions into menopause. These factors lead to physical and mental changes. A woman can be affected mentally by how she is able to cope with the changes and symptoms that appear in her body, and how happy she is like her life during this transition (Ceylan, 2015).
Nutrition and lifestyle changes are key to improve quality of life and prepare for healthier peri-menopause and menopause. Certain foods and such as alcohol, caffeine intake, and acidic foods such as citrus, tomatoes, and pickles, hydrogenated fats, MSG, spicy foods, sugar and sulfates should be avoided to help prevent hot flashes. It is also best to reduce the consumption of animal proteins and plant based foods that are high in phytoestrogens, which mimic estrogen levels, to help lessen the symptoms of menopause. Foods high in phytoestrogens include flax seeds, dried and fresh beans, green vegetables, nuts, herbs, and spices such as licorice root, red clover, hops, and fennel. (Bauman, 2016). Smoking should also be avoided along, sugar, processed foods and refined carbohydrates. These foods can increase blood sugar, increase risk of depression, heart disease, diabetes, worsen bone health and symptoms of menopause.
NUTRITION AND LIFESTYLE FACTORS THAT NEED TO BE IMPROVED EARLY IN LIFE:
Eating a diet high in fruits and vegetables can help prevent menopause symptoms and reduce risk of heart disease, which tends to increase after menopause due to the, weight gain, and reduced estrogen levels.
Eating protein rich foods such as legumes, fish, eggs, and nuts to help prevent muscle loss that occurs with age and aid in weight loss, regulate mood, and sleep.
Eating foods rich in calcium and vitamin D that strengthens your bones and getting enough sunlight
Maintain a healthy weight helps prevent disease and alleviate menopause symptoms.
Getting adequate sleep-a minimum of 8-9 hours.
Avoiding stress
Deep breathing exercises to ease anxiety
Exercising regularly can improve energy, metabolism, joint and bone health, decrease stress, and improve sleep. Strength training and yoga can increase bone strength.
Managing blood pressure.
Drink water- to keep the body hydrated. Water also helps reduces bloating that can occur during menopause by flushing the system and aiding in weight loss.
Recommended Herbs- taking natural supplements such as black cohosh, st johns wort red clover can help alleviate symptoms of hot flashes, maca root has a hormone balancing effect, hops extract eases anxiety and insomnia.
Supplements: a good quality multi vitamin can help support a healthy diet, along with vitamin c and e.
References
Ceylan, B. (2015) Factors Affecting Age of Onset of Menopause and Determination of Quality of Life in Menopause. US National Library of Medicine 12(1) 43-49. Retrieved from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5558404/
