Menopause definition
Menopause is the stage of cessation of ovarian function and the absence of menstruation, usually occurring between the ages of 45-55. A distinction must be made between natural menopause and menopause resulting from physiological causes such as ovarian removal. The main symptoms during the premenopausal and menopausal stages.
- Vascular symptoms: related to blood and hormonal changes.
- Vaginal dryness: due to decreased estrogen levels, which leads to deterioration of vaginal tissues.
- Sleep disorders: due to changes in hormone levels.
- Mood changes: increase the likelihood of negative mood episodes.
General body changes
Body weight
Menopause is associated with metabolic changes that lead to an increase in body fat, as adipose tissue accumulates at the expense of muscle tissue. The percentage of fat ranges from 26% at the age of 20 to 42% at the age of 50. Therefore, a balanced diet and exercise are essential to maintain weight.
Vaginal mucosa
Decreasing estrogen levels have an effect on vaginal tissue, causing dryness and loss of elasticity. This condition is known as vaginal atrophy, and can make sexual intercourse painful (dyspareunia). To maintain vaginal health, you should: use vaginal moisturizers regularly, do exercises to strengthen the pelvic floor, avoid irritating products and hot water…
Urinary system
Estrogen levels also affect the structure and function of the bladder and urethra. During menopause, these tissues lose their elasticity, which increases the risk of infection. Urinary symptoms include: an urgent and frequent need to urinate, leakage or inability to control urination, a burning sensation during urination… Kegel exercises and the use of humidifiers can help relieve these symptoms. It is also recommended to reduce fluid intake before going out or sleeping and avoid irritating foods such as caffeine and spicy foods.
Physical health and menopause
Hormonal changes
Hormonal changes: FSH, LH, and estrogen levels decrease with age, leading to a decrease in the number of ovarian follicles and an increase in FSH levels. Before and after menopause, FSH levels rise and estrogen levels decrease, affecting many organs. The most prominent signs of the onset of menopause are:
- Hot flashes: cause redness of the skin and an increase in heart rate, and can last from 30 seconds to 5 minutes.
- Breast sensitivity: caused by hormonal changes and leads to a burning sensation or pain.
- Migraines: caused by a decrease in estrogen and may be accompanied by nausea and sensitivity to light.
- Sexual desire: affected by androgen and estrogen levels, and it is preferable to consult a specialist.
- Possibility of pregnancy: It remains during the perimenopause period, so it is recommended to use contraception until 12 months have passed since the last period.
Effects on the skeletal system
Decreased estrogen levels lead to loss of bone density, which increases the risk of fractures. It is recommended to take calcium and vitamin D3, do weight-bearing exercises, and avoid smoking.
Effects on the cardiovascular system
Estrogen affects the health of blood vessels. As it decreases during menopause, the risk of high blood pressure and atherosclerosis increases. The level of harmful cholesterol also increases, which increases the risk of heart disease. It is recommended to change lifestyle through a balanced diet and exercise. It is important to focus on a healthy lifestyle to reduce the risks associated with menopause and improve overall health.
Mental health and menopause
Emotional changes
Hormonal changes during menopause, including estrogens, gonadotropins, and serotonin, affect the regulation of emotions. These changes, along with the feeling of loss of control over physical symptoms, can lead to low self-esteem and increased psychological stress. Symptoms such as irritability, anxiety, and fatigue appear, but the body usually adapts to these changes over time.
Effects on sleep
Sleep quality deteriorates during menopause, due to hormonal changes and other factors such as anxiety and depression. Common sleep problems include: lack of restful sleep, frequent awakenings, and difficulty returning to sleep. These problems lead to fatigue and drowsiness during the day. Supplements such as melatonin, fluoride, and tryptophan can help improve sleep.
Menopause and skin
During menopause, the skin undergoes significant changes due to hormonal changes, as studies have indicated that 64% of women suffer from skin problems, most notably dryness, while nearly half of them lack sufficient information about these changes.
- Androgens: lead to an increase in oils in the skin.
- Estrogen: their decrease leads to dry and sagging skin due to a lack of collagen and hyaluronic acid.
- Cortisol: negatively affects the renewal of skin cells.
To care for the skin during menopause, it is recommended to follow a diet rich in antioxidants, get good sleep, and use skin protection and care products. It is also preferable to take supplements containing collagen and vitamins to improve skin elasticity and hydration. Research confirms that these appropriate supplements and cosmetic products can reduce wrinkles and improve skin elasticity and hydration by 10% to 30%.
Hair and Menopause
Changes in hair density and hydration affect hair health due to aging and menopause, which causes a shortening of the hair growth cycle and a relative increase in androgens, such as dihydrotestosterone, which reduces the size of hair follicles and accelerates hair loss. Maintaining a balanced diet is essential for scalp and hair health and can be supported by nutritional supplements such as saw palmetto, biotin, zinc, and sulfur amino acids to enhance hair density.
In addition, proper hair care is recommended through good washing, gentle combing, sun protection, and the use of appropriate topical products. Some plant extracts such as grape stem cells and horsetail herb also show their effectiveness in maintaining hair health.
Conclusion
Menopause is a natural stage in a woman’s life, where changes occur mainly due to hormonal changes. These changes mainly affect the cardiovascular, skeletal, and nervous systems; however, the symptoms associated with them can be alleviated first by accepting this stage of the female cycle, then by modifying our diet, physical activity, and hygiene habits, as well as seeking medical guidance and social support. There are also a range of natural ingredients found in nutritional supplements that you can take.
