Menopause can be a very confusing time for women due not only to the changes and symptoms they are experiencing but also the amount of information and misinformation about this phase of life. The hormone fluctuations it causes can have significant immediate effects on mood, weight, sexual health, and quality of life. There are also long-term challenges related to bone and cardiovascular health that must be addressed early.
What is Menopause?
Menopause refers to the point at which a woman stops menstruation. Medically, menopause is identified as one year after menstrual cycles have stopped. The average age a woman reaches menopause is 51.5 years. If menstruation stops prior to age 40, it is deemed premature ovarian failure. Cessation of menstrual cycles is a gradual process that usually begins in the late 40s to early 50s and is characterized by occasional missed periods. These irregular cycles will typically continue for four to seven years before the eggs in the ovaries run out and menopause ensues. This period prior to complete cessation of cycles is termed the menopausal transition. The age of onset can be influenced by environmental factors. Smoking has been shown to decrease the age of onset by two years and chemotherapy, pelvic radiation, and ovarian surgeries may produce earlier onset of menopause.
Effects of Menopause on the Body
Menopause and its attendant hormonal fluctuations can have both emotional and physical effects. Physical symptoms can include hot flashes, night sweats, sleep problems, vaginal dryness, headaches, dizziness, palpitations, breast and joint pain, urinary incontinence, dry skin and weight gain. Emotional complaints can involve mood swings, lack of focus, poor memory, irritability, depression, and sexual effects. In addition to emotional and physical symptoms, a woman's body goes through fundamental changes. Estrogen leads to higher levels of the heart-protecting high density lipoprotein and the decrease seen in menopause can have negative effects. This transition in body chemistry leads to a decreased metabolic rate and, if compounded by a lack of exercise and poor diet, can worsen cardiovascular disease risk factors such as high cholesterol, blood pressure and insulin levels. Osteoporosis is another factor to consider when dealing with menopause. During a woman's reproductive years the rate of bone loss is about 0.4 percent per year, but it increases to 2 to 5 percent per year during the first 10 years after menopause.
Dietary and Vitamin Needs
Dietary requirements change with the onset of menopause. The decrease in metabolic rate means that an adjustment must be made to the amount of food consumed. Fruits and vegetables are a good source of fiber, which can help manage blood sugar and cholesterol levels. Fiber has the additional benefits of acting as a bulking agent and providing some appetite suppression while adding no calories to the diet. In addition to a healthy diet. the American Congress of Obstetricians and Gynecologists recommends calcium and vitamin D supplementation. Women younger than 50 should take 1,000 milligrams of calcium and those over 50 should take 1,200 milligrams of calcium daily. Vitamin D helps the body absorb calcium and women should take 400 to 800 international units daily to prevent bone loss. It is important to follow these guidelines since more supplements are not better. A prolonged high level of calcium and vitamin D can lead to deposition of calcium plaques and calcification in vessels and organs.
Remaining Healthy During Menopause
The transition to menopause can be a challenging time for many women but there are ways to make the it more manageable while also ensuring that heart disease and fracture risks are minimized. In addition to a healthy diet and vitamin supplementation, weight-bearing exercise can be a great way to maintain a healthy weight while also helping to maintain bone mass. Menopause does not have to be a time of despair. The bone loss and heart disease that are long term effects of menopause must be dealt with early in the transition. A medical doctor can provide specific strategies, both medical and natural to treat the symptoms that only a generation ago kept women from fully enjoying their lives.
References
- "Williams Gynecology";Schorge JO et al.;2009
- "Circulation"; Soy Protein, Isoflavones, and Cardiovascular Health: An American Heart Association Science Advisory for Professionals From the Nutrition Committee; Sacks, Frank et al.;2006
- "American Journal of Obstetrics and gynecology"; Probability of menopause with increasing duration of amenorrhea in middle-aged women;Wallace RB et al.;1979
- ACOG Menopause Booklet
- "American Journal of Clinical Nutrition";Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety;Veith R.;1999
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