Navigating
Perimenopause and Menopause:
What You Need to Know
Hot flashes? Mood swings? Brain fog? Do you feel like your body is out of loop and you somehow feel disconnected from it?
For many generations, menopause has not been an easy or comfortable topic for many women. Baby Boomers (born between 1946 and 1964), who grew up in an era when discussions about sexuality and bodily changes were pretty hush-hush, often left their Gen X daughters (born between 1965 and 1980) unprepared for menopause. But women who are now amid perimenopause or menopause itself are breaking the silence! Not only are they figuring out the ins and outs of this natural transition in their womanhood, but they are also opening up and sharing what they’re going through.
Actress Janice De Belen mentioned in a vlog interview with Amy Perez that many women are reluctant to talk about menopause. However, she believes women should not be embarrassed to talk about it because it’s normal.
“The first step to actually talking about menopause is to accept it,” De Belen said.
The actress also emphasized that creating space for this kind of conversation will help you understand that you’re not alone and part of a shared experience.
“… talking about it with other people is good kasi di ba parang may karamay ka … or yung kapag nag-usap tayo .. so hindi lang pala ako yung nakakaramdoon noon,” De Belen said.
Menopause is an evitable chapter in a woman’s life and navigating this uncharted path can be overwhelming. Don’t worry because you don’t have to stumble through menopause in the dark. Awareness will empower you to navigate through menopause with knowledge and confidence.
What is Menopause?
Menopause is defined by the Mayo Clinic as the point when menstrual periods stop for good. It’s diagnosed after a year without a menstrual period, spotting, or bleeding. Menopause can occur in your 40s or 50s. According to a study, the average age of menopause for Filipino women is 48.
Symptoms
Menopause gradually occurs over time. The phase leading up to menopause is called perimenopause or menopausal transition. Perimenopause can vary from woman to woman, taking months or years.
During perimenopause, hormones undergo changes that can cause the following symptoms:
- Irregular menstrual cycle
- Hot flashes
- Night sweats
- Vaginal dryness
- Trouble sleeping
- Low energy
- Mood changes
- Brain fog (struggling to remember things and find the right words)
Other symptoms of perimenopause according to Cleveland Clinic:
- Urinary urgency (need to pee more often)
- Dry eyes, skin, or mouth
- Breast tenderness
- Palpitations
- Joint and muscle aches and pains
- Weight gain
- Hair loss or thinning
Healthcare providers also state that mental health conditions like anxiety and depression are common in perimenopause. Healthline claims that perimenopausal anxiety can include the following signs:
- Feeling on edge, easily irritable or annoyed, or restless
- Worrying too much or overthinking
- Trouble concentrating
- Having difficulting falling asleep or staying asleep
- Panic attacks with fear, dizziness, palpitations, or chest pain
During perimenopause, periods may skip a month or a few months and then resume for a few months. As menopause gets closer, periods become increasingly spaced out for months before they end.
Consult a healthcare provider if you’re experiencing symptoms of menopause that are disrupting your day-to-day life.
Health Risks
After menopause, a woman is at a higher risk for the following conditions:
- Osteoporosis
- Cardiovascular diseases
A rise in insulin resistance, fat accumulation, and elevated cholesterol levels can increase the risk of cardiovascular disease. Changes in hormone levels can weaken the bones, raising the risk of osteoporosis.
Facts vs. Myths
Debunking myths: Here’s the real deal about perimenopause and menopause:
Myth #1: You cannot do anything to manage your symptoms because they are inevitable.
Fact: Perimenopause and menopause have symptoms that can cause physical and mental discomfort. You don’t have to suffer by doing nothing. According to Mayo Clinic, hormone replacement therapy (HRT) can help manage hot flashes, vaginal dryness, and other symptoms.
Aside from hormone therapy, you can also do the following to manage symptoms and prevent risks:
- Eat a healthy diet that includes a lot of fruits, vegetables, lean protein, whole grains, and healthy fats.
- Engage in physical activities such as walking, hiking, or strength training.
- Maintain a healthy weight.
- Practice meditation and other relaxation techniques like paced breathing.
- Quit smoking.
- Improve sleeping habits by avoiding screen time and doing relaxing activities before bedtime.
- Limit caffeine and alcohol intake.
Myth #2: Your sex life is over once you go through menopause.
Fact: The Mayo Clinic explains that discomfort during sex can affect sexual activity and responsiveness. But there are ways to improve sexual health such as applying water-based vaginal lubricants to prevent discomfort during intercourse and using vaginal moisturizers regularly.
Myth #3: Menopause does not occur before 50.
Fact: According to Healthline, premature menopause can occur before age 40 while early menopause occurs between the ages of 40 and 45. Most women experience menopause between the ages of 45 and 55.
Takeaway
Navigating perimenopause and menopause can feel like a journey into the unknown, but through acceptance, awareness, and support, you can embrace these new chapters of womanhood with greater ease and confidence.