The Menopause Manual - Understanding the Changes to Come and How to Treat Them

What’s going on with me?

That’s probably the most asked question of women during perimenopause, a time in life when they find themselves in a fit of hot flashing or feel like their heart is going to beat right out of their chest. Although periods are still fairly regular, hot flashes and heart palpitations begin to occur, signaling the onset of the next phase of womanhood.

Perimenopause can begin as early as age 35 and last up to 13 years. You’re not alone if you think menopause begins when you no longer have a period. The average age to be fully in menopause is 51; however you are only “officially” in menopause when you have gone one full year without a period. The real kicker? You can still get pregnant until you are fully in menopause.

First Things First

Health experts suggest that you first make sure you are doing all of the things that you already know you should be doing: getting enough sleep, eating a balanced diet, drinking plenty of water and exercising regularly. If you smoke, stop. And if you abuse alcohol, seek help to taper off. These habits weigh heavily on your health as you age, and both give you more wrinkles.

Perimenopause is an ideal time to focus on yourself and your wellness. When you neglect yourself in your 20s, you can get away with it, but during midlife it really begins to show. It’s not too late, however. Perimenopause is only the half-time bell.

There’s no denying the changes that come with perimenopause and menopause. For instance, our periods are a familiar part of life. We know when we will bleed, how much, and for how long, we know when we will bloat, and when we’ll cry for no good reason. I have heard women describe this time as losing something, as an ending to their youth and vitality and as a sadness of no longer being able to have children—even when they really don’t want any more. But in truth, menopause is a new opportunity. It is your time to get clear on what you want and what matters most. Pursue these things with all your enthusiasm, energy, and flair.

Mind Your Own Health

Good health doesn’t start in your doctor’s office. As much as I respect conventional medicine, it is designed to diagnose and treat disease. Perimenopause and menopause are not illnesses or diseases. For most women, hot flashes eventually go away and the body settles into its new comfort zone. There is no better time than menopause to listen to your body’s needs. Where to start? Good health begins with the choices you make. For most women, dealing with symptoms of menopause can be bewildering. Hormone replacement therapy is a course of action that many women took in the past, but frightening study results and dissatisfaction with the outcomes have led to new, alternative therapies. Here are five steps you can take now to address menopause symptoms:

1. Try herbs and herbal combinations that have been clinically tested and shown to ease symptoms.
2. Create a sound nutrition plan. Include any high-quality supplements necessary to support your whole body—bones, heart, and brain.
3. Take a high-quality multivitamin daily to help support your added physical and mental needs during menopause and beyond.
4. Get 10 to 15 minutes of sun, twice a day, to give your bones the necessary amount of vitamin D necessary to help keep them strong.
5. Follow your doctor’s recommendations. Many suggest 100mg of vitamin B complex and 400mcg of folic acid daily to support your bones, energy levels, and mood. 400mg of magnesium a day can also help maintain muscles, nerves, and bones. Essential fatty acids such as EPA and DHA from fish oil, GLA from borage oil and ALA from flax seed oil will support a positive mental outlook and joint mobility.

Symptoms & Treatments

Hot flashes and night sweats are the most common complaint. The exact cause is unknown, but a sudden change in hormone levels confuses your internal thermostat, causing it to send out a message to your blood vessels, heart, and nervous system to work harder resulting in a burst of heat.

What you can do: During the day, dress in layers. Take a few slow deep breaths to help calm your system. Carry a small Chinese fan. A breeze of cool air works wonders. At night, skip the flannel nightie and opt for anything lightweight and 100 percent cotton. Who doesn’t love to sink into the softness of a down comforter, only to fling it across the bed when you wake up drenched? Instead, dress your bed in layers as well so you can remove blankets and put them on again as needed. Turn the heat down—or off—and open a window.

Heart Palpitations and Anxiety are sometimes felt because the heart and nervous system are involved in producing a hot flash. This can be nerve-wracking but once you realize that changes in hormone levels could be the culprit, it should ease any fears. Certainly, if you are concerned about your heart, consult your doctor. FYI, no one has ever died of menopause and this too shall pass.

What you can do: Full deep breathing is a good way to reduce tension, feel relaxed and release stress. There are numerous books and Internet resources that teach breathing exercises that you can practice daily. Also, avoid caffeine, alcohol, and refined foods such as flour and sugar. Chinese acupuncture is increasingly used to relieve hot flashes. Women in a recent clinical trial had a 50 percent reduction in hot flashes.

Changes in Menstrual Flow and Cycle include irregular periods that come more or less frequently, heavier or lighter bleeding, or lasting longer or shorter than usual. These are the changes that about 85 percent of all women experience.

What you can do: Be prepared. Carry a tampon or pad in your purse and keep a supply at home, work, and car. Nutritional and herbal therapies can help with cramping, bloating, moodiness and other symptoms.

Vaginal Dryness, Atrophy and Painful Intercourse are part and parcel of changing hormone levels. Some women lose their sexual desire or have difficulty becoming aroused and reaching orgasm, while others have an increased desire.

What you can do: Using a vaginal moisturizer will ease dryness, irritation, and itching and a personal lubricant will help make intercourse more comfortable. Ask your doctor about Eros Therapy, an FDA-approved device for increasing vaginal lubrication and improving sexual dysfunction.

Moodiness and Irritability come with PMS and the stress of changing hormone levels during perimenopause and menopause. Midlife, for many women can also bring about other challenges, such as career changes, empty nest, or divorce. As our lives change, so do our moods and reactions to circumstances.

What you can do: Give yourself time to think things through. Pamper yourself. Exercise is another good way to bring perspective back and raise your mood-elevating hormones.

Dry Skin, Hair, Nails and Eyes are common as we go through menopause. Dry eyes can be painful and may hinder your vision. Dry skin can look more wrinkled and dull and can also itch.

What you can do: Drink plenty of water. Use high-quality skin treatments and moisturizing products. Rub oil into your nails and cuticles to soften them, and at least once a week deep condition your hair. There are over-the-counter eye drops specifically designed to moisten dry eyes. If you are concerned about your eyes, speak with your eye doctor.

Sabina Eve Fasano is the founder and CEO of Solutions for Women, a company that develops and manufactures alternative healthcare products for women.

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