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Dealing with menopause



Once, reaching menopause meant swapping your red lippy and high heels for a blue rinse and a rocking chair. That’s so last century. Ever since fifty-something became the new thirty-something, women are more vital than ever as they enter their middle years and beyond. Heck, many of us are still chasing toddlers around, ferrying pre-teens to soccer and solving world poverty. In so many ways, menopause today is different and dare we say, better than it’s ever been. With advances in managing symptoms and a whole attitudinal shift, there’s no need to let menopause bring you down.

What is menopause?

Undeniably, it can be a time of great physical and emotional upheaval. Officially you’ve reached the Big M when you have not had a natural period for 12 consecutive months, your ovaries have stopped releasing eggs, and there’s no further chance of pregnancy (a great sadness for some, a celebration for others).
For Australian women, the average age is 51, but you may start experiencing telltale signs from your mid-to-late forties. This lead-up time is called perimenopause. Every woman is different though and for some, changes might not be obvious until their mid-to-late fifties. A small number of women experience early menopause, usually due to other reproductive problems.

It’s the common symptoms, such as hot flushes and mood swings, that give menopause such a bad rap. A few women are debilitated by multiple symptoms for an extended time but thankfully, this isn’t the norm. Most are bothered by symptoms briefly, and many others will sail through barely noticing a thing. However, you are the best judge of your own experience. If you feel your quality of life is going to the dogs, don’t suffer in silence. There’s a raft of management strategies to help get you through.

Common signs and symptoms
Blame your hormones. As we approach menopause, dramatic drops in our levels of oestrogen, progesterone and testosterone are responsible for the majority of symptoms. There are a number of things you might experience.

  • Irregular periods (heavier, lighter, more painful or more or less frequent than usual)

  • Hot flushes, night sweats

  • Sleeplessness, insomnia

  • Low libido, painful intercourse

  • Headaches, migraines

  • Poor concentration, forgetfulness

  • Weight gain, change in body shape

  • Depression, sadness, lack of interest in things that once made you happy


HRT – is it right for you?

Hormone replacement therapy means treatment with female hormones via pills, patches, injections or creams. While HRT is still considered by many to be the best short-term line of defence against menopausal misery, it’s vital to be well informed and closely monitored by your physician if you choose to take it. Your individual risks versus benefits should be carefully weighed.

Current guidelines support the use of hormone therapy for healthy, non-smoking women who have recently entered menopause, at the lowest effective dosage and for between two and five years only. Older women (60-plus), and those with increased risk for breast or lung cancer, heart disease, stroke or blood clots should not take HRT at all.

Ways to take control

1. Develop a good relationship with a doctor Since every woman is different, treatment options need to be individually tailored and monitored regularly. Your GP or gynaecologist can help determine what’s best for you.

2. Exercise It’s more critical than ever to be physically active on a regular basis. Exercise keeps your weight in check, lowers cholesterol, increases lean muscle mass and bone strength, is beneficial for your heart and can keep the blues at bay.

3. Eat right Include a wide variety of fresh fruits, vegies, legumes, whole grains, low-fat dairy and lean protein every day. Eat oily fish at least once a week and add soy-based foods to your diet. Studies suggest soy helps reduce hot flushes and night sweats. Limit fast foods, salt and alcohol.

4. Take a supplement A multivitamin specially formulated for women over the age of 40 is ideal.

5. Investigate natural remedies Herbs such as black cohosh, dong quai, red clover and St John’s wort have long been used to help ease menopausal symptoms. Promensil is a natural hormone stabiliser containing red clover. Remifemin is a herbal blend with black cohosh. Before beginning any herbal treatment, consult with a naturopath or homeopath and inform your GP.

6. Have regular health checks Don’t neglect pap smears, breast screens or other essential well-woman checks.

7. Educate yourself Stay up to date on current health findings and recommendations as they apply to you.

8. Cheat Hormonal fluctuations can play havoc with your sex life. If intercourse hurts because of vaginal dryness, a lubricant such as K-Y Jelly can be your best friend.

9. Do your Kegel exercises Life is better with strong pelvic floor muscles – better sex, less chance of leakage with coughing, laughing and so on. Visit www.continence.org.au

10. Seek help If menopause is making you miserable, don’t put up with it. Now’s the time to work on issues that may be causing you grief. You’re only midway through life, so embrace change with open arms!