Let's Talk About Menopause
Let’s Talk About It: Menopause
Despite our progress today with reducing stigma and increasing dialogues around more and more health conditions, there are still some that seem to remain invisible, leaving those who experience them to suffer in silence.
As holistic providers, we recognize the impact that medical changes can have on our social and emotional well-being and as such, we believe it’s important to address those experiences that might otherwise be left unspoken.
So without further ado, let’s jump into Menopause (otherwise known as Perimenopause, Menopause, and Postmenopause).
Many people are unaware of or unfamiliar with the three stages of Menopause, including individuals who actually go through them!
A Quick Overview
So, what are the three stages of Menopause exactly?
Perimenopause is the precursor to Menopause and begins 7-10 years before a person’s menstrual cycles stop (aka when Menopause begins). While the exact age onset varies, Perimenopause typically starts in your mid-forties but can begin as early as mid-thirties and as late as mid-fifties. The exact length of time it lasts for also varies, with some people experiencing it for only a few months while others can experience it for many years. On average, Perimenopause lasts for four years. During that time, people can experience irregular periods, hormonal changes, new physiological symptoms, cognitive impacts, and changes in mood.
Meanwhile, Menopause is defined as the point at which a person has gone a full year without a menstrual period. Unlike Perimenopause which can last an extended period of time, Menopause is a defined moment, after which a person enters Postmenopause. On average, Menopause happens when an individual is 52 and Postmenopause continues for the rest of a person’s life. Unlike Perimenopause and Menopause, many of the symptoms will start to resolve or return to a mild degree of intensity during the Postmenopausal period.
Physical Changes
It is very common for people going through the Menopausal stages to experience any of the following symptoms:
Abdominal changes (bloating, constipation, diarrhea, heartburn/acid reflux, and cramping).
Onset or worsening in Allergies and Asthma.
Changes in bleeding (increased frequency of periods, heavier periods, longer lasting periods, development of benign growths called uterine fibroids).
Increased body pain (in joints, muscles, and/or breasts, experiences of frozen shoulder).
Loss of bone density which can result in Osteoporosis or Osteopenia.
Sexual changes (reduced libido, painful sex, vaginal pain).
Oral sensory changes (dry mouth, burning mouth syndrome, changes in taste).
Dizziness and Vertigo.
Dry eyes.
Headaches and Migraines.
Hot Flashes and Night sweats.
Genitourinary Syndrome of Menopause (changes to the vaginal area resulting in vaginal atrophy and urinary incontinence).
Hair loss/thinning, increase in facial hair, brittle/peeling nails.
Insomnia/sleep difficulties.
Weight gain.
How It Can Impact Mental Health
The Menopausal phases don't just change a person’s physical health, they can also have an impact on a person’s mood and cognitive functioning. Some changes that may be experienced include:
Onset or increase in Anxiety (increased dread, worry, feeling on edge, irritable).
Onset or increase in Depression (increased sadness, loss of motivation, fatigue).
Cognitive changes (brain fog, memory difficulties, trouble concentrating, difficulty with word recall, slower reaction time).
Increased fatigue and tiredness (possibly from disrupted sleep as well as hormonal changes).
Mood swings and episodes of increased irritability and rage from surges and plummets in hormones (aka the Zone of Chaos).
What to Do
Talk to your medical provider about different options to manage as well as assess your risk for symptoms that may arise during. This might include:
Bloodwork to examine hormone levels
Hormone Therapies (ex: Estrogen, Progesterone, or both)
Getting a bone density scan
Working with a nutritionist to make informed decisions about your diet
Pelvic Floor Therapy
Medications for pain/inflammation like steroids
Talk with your therapist about what you are experiencing so that:
They can normalize and validate what you’re going through.
Help you process this transitional time in your life.
Provide tools and resources to help you with managing the emotional and mental toll of the symptoms.
Resources
We are firm believers in the more information we have, the less alone and in the dark we feel and the more empowered we become to take care of ourselves. Below are some links to educational organizations, podcasts, and books to provide you with more information on the topic.
The Mel Robbins Podcast: Interview with Dr. Mary Claire Haver, MD.
We Can Do Hard Things Podcast: Menopause: W.T.F?!?! (Stay till the end for a surprise guest!)
The Definitive Guide to Perimenopause and Menopause by Dr. Louise Newson
If Menopause is something you’re struggling with, know that you aren’t alone in your experience, nor do you have to go through it on your own. Reach out today to schedule with one of our clinicians so we can provide you with the support and tools you deserve.