What if I were to tell you that there is a condition that every woman alive would eventually experience that would have profound effects on their health, well-being, and quality of life? Then what if I told you it has done so for as long as we have existed? And yet, despite bringing significant challenges, it is still not a topic of constant conversation and scientific research. This critical phase, known as menopause, affects 1.2 billion women worldwide.

This blog post aims to clarify the stages of menopause and its symptoms, debunk common myths, and offer holistic strategies for managing symptoms and enhancing well-being.

What is Menopause?

“Meno” refers to the menstrual cycle, and “Pause” means stopping. For most women, menopause officially begins after 12 consecutive months without a menstrual period, marking a significant transition in women’s health. This transition, however, is gradual, starting with perimenopause.

Stages of menopause

Perimenopause: Preparing for Menopause

Perimenopause is the transitional period leading up to menopause, usually starting in a woman’s 40s but sometimes as early as the mid-30s.

During perimenopause, women may experience hot flashes and sleep problems due to hormonal changes but may not know that they are perimenopausal because they’re still experiencing menstrual cycles.

Menopause: The End of Menstruation

Marked by 12 months without a menstrual period

• Symptoms like Hot flashes, night sweats, and mood swings may be at their peak.

Postmenopause: Life After Menopause

• Extends throughout the rest of a woman’s life.” Hormone levels stabilize at low levels, and many menopause symptoms may decrease or disappear.
• Increased risk of long-term health conditions like osteoporosis and cardiovascular diseases

Role of Estrogen in the female body 

Estrogen, a crucial hormone in women’s health, acts on a woman similarly to how testosterone acts on a man. These hormones are mainly produced by the ovaries, with smaller amounts made by the adrenal glands and fat cells. 

Estrogen is essential for the Regulation of the Menstrual Cycle. It prepares the uterine lining for pregnancy and triggers ovulation.

Apart from sexual and reproductive health, it plays a significant role in other body systems, such as:

• Supports muscle strength and function.
• Heart health and blood vessels(also influence cholesterol levels).
• Maintain the health of the vaginal lining and urinary tract.
• Maintain bone density.
• Development and maintenance of breasts.
• Smooth, glowing skin.
• Hair growth.
• Healthy mucous membranes (including those in the respiratory and digestive tracts).
• Strength and function of pelvic muscles.
• Brain Health. 
• Trigger growth of secondary sexual characteristics, such as pubic and armpit hair, with the rise in estrogen levels during puberty.

Symptoms of Menopause

Symptoms of menopause

When female eggs start to run out, the hormones the ovaries produce also run out. Approximately 50-75% of women experience a range of menopausal symptoms, including:

• Reduced muscle mass and strength (This is why menopausal women often feel they are not very strong anymore)
    
• Hot Flashes: Intense warmth that affects the face, neck, and chest. They are more frequent and intense during menopause.
• Weight Gain: Particularly around the abdomen due to changes in metabolism. 
• Sleep Problems: Insomnia and difficulty maintaining restful sleep.
• Bone Density Loss: Increased risk of osteoporosis post menopause.
• Mood Swings: Emotional instability and irritability and potential for anxiety or depression.
• Heart Health: Higher risk of cardiovascular diseases.
• Vaginal Dryness: Reduced lubrication and elasticity.
• Memory Problems: Brain fog and reduced cognitive function.
• Reduced stamina, muscle, and joint pains, as well as fatigue.
• Painful mouth tinnitus and dry mouth

Long-Term Health Risks of Menopause

Postmenopausal women face higher risks of cardiovascular diseases and osteoporosis, making it crucial to monitor and manage these health aspects.

For many years, we think about menopause as a transition that is just going to last a few years. Many women think, “Well, my mother got through it; I will get through it.” But the truth is, postmenopausal women face higher risks of cardiovascular diseases and osteoporosis, making it crucial to monitor and manage these health aspects. Notably:

• Heart Attack: Risk increases by a factor of five after menopause.
• Osteoporosis: One in three women over 50 will develop osteoporosis.
• Osteoporotic Hip Fracture: One in 3 women will experience an osteoporotic hip fracture.
• Dementia: Menopausal women are more likely to develop dementia.

Addressing vaginal dryness

Vaginal dryness is a common yet often unspoken symptom of menopause, affecting approximately 80% of women during this stage of life. 

This condition occurs due to the decline in estrogen levels, causing tissues in the body, including those lining the vagina, vulva, and urinary system, to become thinner and less elastic. This can lead to pain and discomfort not only during sexual activity but also in everyday life.

Many women would experience challenges such as difficulty sitting for extended periods and avoiding certain types of underwear due to painful friction. Additionally, the decrease in estrogen levels often results in recurrent urinary tract infections, which can significantly impact the quality of life for menopausal women.

Common Myths About Exercise and Menopause

Myth 1: Menopause means an end to sexual activity.

Reality: While some women may experience vaginal dryness, Treatments are available to maintain sexual health.

Myth 2: Women Should Avoid Heavy Weights. 

Reality: Contrary to popular belief, incorporating exercise, including lifting heavy weights, does not make women bulky and is beneficial during menopause.

Myth 3: Cardio is the Best Way to Lose Weight.

Reality: While beneficial, cardio should not replace strength training. Both are essential.

Myth 4: Exercise is only for Physical Health. 

Reality: Exercise also improves mental health, manages stress, and enhances sleep quality.

Conclusion

Menopause is a new journey and can be pretty tough, but with the right mindset and support, you can thrive through each phase. By focusing on strength training, cardiovascular exercise, flexibility, balanced nutrition, and mindfulness practices, women can manage menopause symptoms effectively and maintain a healthy lifestyle.

Part Two: Coming Soon

In the next part, we will provide expert exercise and nutrition recommendations and share inspiring personal stories. Join us in discovering strategies to navigate menopause with confidence and grace.