What is menopause?

Menopause is not an illness, but rather a period of transition that is part of aging. Although the process is inevitable and you will unfortunately never be able to return to your twenties, there is a way to take this new step without too many difficulties.

By definition, a woman reaches menopause when she has not had a period for at least twelve consecutive months and she can no longer conceive a child. The process leading to menopause can take a few years as the female body secretes less and less reproductive hormones. Some women welcome this new stage of their lives with joy, while others dread it – not without reason, because the symptoms of menopause can be very disturbing at times.

Typical symptoms are caused by declining levels of estrogen and progesterone, particularly when the drop is abrupt or unsynchronized, causing an imbalance between the two hormones.

How do you know where you are? What are the signs to watch for?

The first warning sign of menopause is often a change in menstruation . They can be more or less spaced out, more or less abundant, or completely unpredictable. The best thing to do is to be careful and be ready at all times.

Another sign that usually doesn’t deceive: the famous “heat”. If you suddenly have the impression that someone has turned the heating up to maximum and that you would be more comfortable in a sundress while everyone else is wearing woolens, you are probably experiencing a hot flash!

When does menopause start?

The average age of onset of menopause is 52; However, many women begin to notice symptoms – including disruption of their previously regular menstrual cycle – as early as their mid-to-late 40s. Others only notice changes once they are well into their fifties.

Menopause is officially declared when a full year has passed after the last menstrual period.

How long does menopause last?

From the first hot flash or when menstruation becomes erratic, to then skipping a month or two regularly, and finally being absent for a full year, it can take on average five to eight years.

The phases of menopause

Menopause can be divided into three main phases: perimenopause, menopause itself and postmenopause.

It all starts with perimenopause:

This is where the secretion of reproductive hormones slows down, menstruation goes haywire, and you may experience your first hot flashes. During the last 12 to 24 months of perimenopause , the decline in estrogen accelerates and symptoms increase in intensity and diversity. Perimenopause occurs on average around age 45 and lasts between two and seven years.

Symptoms other than hot flashes and unpredictable periods are common, but they can also have other causes, including stress. Before concluding that these are signs of menopause, it is best to consult the doctor.

A period of twelve consecutive months without menstruation can officially mark the next phase, i.e. menopause. Your doctor will be able to confirm this by testing your hormone levels.

We must not neglect the positive aspects: who will complain about not having to endure, month after month, those few unpleasant days that are periods? Also no more heavy bleeding, menstrual pain and PMS (premenstrual syndrome). Some see the end of all this coming with immense relief.

If you're using birth control, this probably won't be necessary anymore, but before changing anything, it's best to talk to your doctor first.

And finally, the last phase: postmenopause. The postmenopausal years are those following the first year without menstruation. This stage usually begins around the age of 55. The transition period is behind you, but from now on you must adapt your lifestyle habits to your new reality.

Menopause symptoms

Many symptoms are possible – just looking at the list can make you dizzy! Remember, however, that we are dealing here with menopause in general. Do not assume that all women will experience the full range of symptoms.

Let's go with this famous list: pain, low libido, thinning hair, skin changes, vaginal dryness, breast tenderness, sleep problems (often due to night sweats), fatigue, dark thoughts, emotional fragility (eg. : desire to cry for no apparent reason), urgent need to urinate and memory lapses.

But the three most bothersome symptoms for most women are undoubtedly hot flashes, night sweats and weight gain.

Hot flashes

What exactly do we mean by “ hot flash ”? It is actually a momentary feeling of intense heat, accompanied by sweating and an increased heart rate. A hot flash usually lasts around two minutes…sometimes longer. In some cases, this reaction is anything but discreet since it inflames the face and neck, coloring them with an emblematic scarlet red. Such a rise in temperature also does not go without giving rise to some more or less generalized sweating. Hot flashes are generally associated with low estrogen levels.

Night sweats

It is nothing more and nothing less than the nocturnal manifestation of hot flashes accompanied by sweating which occur during the day. But because night sweats occur when women are asleep or unable to take “avoidance measures,” they are more noticeable. You end up waking up in the middle of the night in soaked sleepwear. It is therefore not surprising that night sweats often have a disruptive effect on sleep – yours and that of the person with whom you share your bed.

Weight gain

So why does menopause coincide with weight gain? This must be blamed on a combination of factors – menopause, no doubt, but also aging. Is there hope? Of course.

Hormonal fluctuations have a definite influence on body weight. But as we get older, it is also not uncommon for us to become less physically active. Menopause is therefore not necessarily the only one responsible for these new curves.

With age, muscle mass decreases, leading to a drop in basal metabolic rate (or BMR). BMR is equivalent to the body's energy needs just to maintain vital functions, such as breathing and maintaining body temperature, for a day. If the BMR becomes lower and the diet remains the same, the calories that were once used to function in the body become redundant and are stored in the form of fatty tissue.

The changing needs of your body require that you adapt your eating habits. So, to slow down the loss of muscle mass, it is good to increase your protein intake.

It is also important to stay active. Exercise directly impacts your BMR and helps burn calories throughout the day, not just while you're working out. Studies have shown that women who exercise 20 to 30 minutes a day (walking, running, etc.) do not gain weight after menopause.

Osteoporosis

After menopause, women – some more than others – are more likely to suffer from osteoporosis . Osteoporosis (meaning “porous bone”) is a disease characterized by the weakening of bones, which increases the risk of fractures. The World Health Organization (WHO) has developed a test to help assess your personal risk level; you can access this test online at http://www.shef.ac.uk/FRAX/tool.aspx?lang=fr

Exercising, abstaining from smoking and eating healthily are the best weapons for preventing osteoporosis.

Menopause treatment

There are three main types of treatments prescribed by doctors to treat problems associated with menopause.

1. General hormonal treatment, also called hormone therapy. This treatment consists of temporarily replacing (for a maximum of five years) the hormones that the ovaries no longer produce. Hormone therapy reduces or even eliminates menopausal symptoms for the duration of treatment. As menopause is a normal transitional phenomenon, symptoms appear again after treatment. This option is usually offered to women whose menopause significantly affects their quality of life.

2. Local hormonal treatment. The latter is administered in the form of low doses of estrogen applied to the vagina (cream, ring or tablet). Topical treatment relieves symptoms related to sexual function, such as vaginal dryness, but has no effect on hot flashes, mood disorders or sleep problems.

3. Non-hormonal treatment. This approach is more symptom-focused. It consists of prescribing the medication that will alleviate the symptom that is most difficult for the patient to bear.

Modification of lifestyle habits

This is undoubtedly the treatment offering the best potential.

Manage your stress. Stress has a huge influence and can significantly worsen menopausal symptoms. What do you mean? The adrenal glands are known to secrete adrenaline in response to physical or emotional stress. But they are also the ones who must produce hormones to counteract the drop in estrogen and progesterone levels. If they are monopolized to cope with stress, they will not be able to secrete the replacement hormones that the body needs.

Sport is beneficial in more than one way. It reduces stress, promotes a healthy weight and prevents osteoporosis, in addition to being excellent for morale! Physical activity allows the body to release natural chemicals that create a feeling of well-being. Indulge in walking, swimming, oriental boxing, tai chi, yoga or dancing... Choose an activity that you like and HAVE FUN!

Eat better. A balanced diet makes all the difference: opt for fresh fruits and vegetables!

Drink large amounts of water and fewer beverages like tea and coffee. Eat more foods containing phytoestrogens and products rich in calcium. In this regard, tofu is an excellent choice; in addition, it provides proteins and thus promotes the increase in muscle mass through protein intake.

Above all, don’t write off… sex. According to some studies, it seems that an active sex life soothes the symptoms of menopause. At the moment, it is not yet known with complete certainty whether sexual activity helps alleviate symptoms or whether it is just a coincidence. Here, we forget the old adage: when in doubt, don't abstain!

Natural remedies for menopause

Several natural products can be of great help in stopping the symptoms of menopause. Some plants act directly on the symptoms, while others help to better cope with stress.

During perimenopause, when the cycle is disrupted, the Vitex plant is most useful, because it helps balance the levels of estrogen and progesterone in the body.

Sage is a clinically proven solution for hot flashes and night sweats. It has the effect of reducing not only the quantity of hot flashes, but also their intensity. Interestingly, the more intense and frequent the hot flashes, the more effective the sage! In fact, clinical data indicates that sage completely eliminates very severe hot flashes while mild, moderate and severe hot flashes decrease by 46%, 62% and 79% respectively.

MenoSupport Complex is a formula that helps relieve various symptoms of perimenopause and menopause. It is composed of phytoestrogens from soy and carefully selected plants to help women during perimenopause and menopause. MenoSupport Complex contains highly absorbable magnesium; this mineral helps maintain good health and contributes to the development and maintenance of bones. Consumers typically notice a difference after just one week and experience its benefits with continued use.

If night sweats and anxiety keep you awake at night, Deep Sleep from A.Vogel could be of great help to you. This clinically proven combination of valerian and hops provides more restful sleep and prolongs its duration – without causing a feeling of heaviness upon waking or habituation.

Osteoporosis worries many people as they approach menopause. Taking Assimil-Calcium will help you prevent calcium deficiency and keep your bones strong and healthy.