Dealing with Menopause

The meaning of menopause
Menopause is the time at mid-life (roughly at the age of 45 years) when a woman has her last period. It happens when the ovaries stop releasing eggs. Most often it is a gradual change. Sometimes it happens all at once. Perimenopause is the gradual period of change leading into menopause. It affects women's hormones, body, and feelings. It can be a rocky, stop-start process that takes years.

Signs of menopause
As most women approach menopause, their menstrual periods become irregular, they happen closer together and/or further apart.
Other common signs include:

• achy joints
• night sweats
• difficulty in concentrating
• changes in sexual desire
• headaches
• extreme sweating
• hot flashes
• frequent urination
• insomnia
• vaginal dryness
• mood changes

Anxiety
Women may have one, some, or none of these signs. But the ones she does have can be very unpredictable and disturbing. A woman’s experiences during menopause may also be influenced by other life changes such as:

• Anxiety about loss of independence, disability, or loneliness.
• Increasing numbers of perimenopausal women also have young children to care for.

Whatever the cause or circumstance, the conditions women experience before and after menopause are very real and sometimes very serious. Many become physically or emotionally disabled for various periods of time by the menopause condition.

Some self-care tips
All these effects can only make you frustrated and stressful. However, self-care can help you cope with them easily. Here are a few self-care tips to reduce or prevent the development of bad effects in women during menopause:

Cut down on hot flashes and night sweats
You will often experience night sweats because of hot flashes, which develop with a rapid expansion of blood vessels because of decrease in estrogen levels. Body temperature rises and causes mild waves from the chest to the face where facial redness and sweating develops. To reduce the hot flashes and night sweats, eat adequate amounts of calcium-rich foods and other nutrients essential for absorption of calcium into the body. Also, eat phytoestrogen-rich food (soy milk, tofu, miso), and fresh fruits and vegetables such as yams, papayas and carrots. Vitamin B-complex and Vitamin E supplements are also effective. Cut down intake of tea, coffee, chocolate, alcohol, sugar as well as spicy foods.

Avoid discomforts
Owing to a reduction in the production of hormones by the ovaries, women often experience a feeling of burning, vaginal itching and discomfort with sexual intercourse. Try to use over-the counter vaginal lubricants or water-based moisturizers.

Stick to an exercise schedule
As exercise helps discharge endorphins to relieve stress and promote comfort, plan and stick to an exercise routine with a combination of strength training as well as aerobic exercises — walking, jogging and dancing. Regular exercising and physical activities help relieve hot flashes, sleep disturbances, and prevents the risk of developing cardiovascular diseases, osteoporosis, diabetes, hypertension, heart disease, stroke and obesity.

Avoid smoking and alcohol
Smoking and alcohol consumption leads to the development of several health problems. It increases the risk of heart disease, stroke, heart attack, certain cancers, and other health-related problems. Smoking also increases the onset of earlier menopause, so try to stay away from smoking and alcohol consumption.

As a final precaution, try to have regular doctor check-ups and tests.

Coping up as a couple
When a woman is going through menopause, and she is married or has a partner, they may find themselves with some very different challenges to hurdle, by comparison with any other point in time in their lives. Decrease in sex drive and problems that were left unexpressed in the past are often brought to light, and fights can occur during menopause.

Coping up with the changes to a woman’s body and emotions can be equally as difficult for the male in the relationship to empathize in all cases. Communication and understanding are the main keys in successfully dealing with menopause in relationships. A woman will likely need more attention during menopause, and perhaps more expressions of love and understanding.