Wellness, naturally

The menopausal transition is unique for each woman and can vary in duration from a few years, to more than a decade. Managing the transition can be made easier by understanding the stages of menopause, identifying where in the transition you're at, and what to expect on each leg of the journey.

stages of menopause

There are 3 main stages of menopause: 

Perimenopause, menopause, and postmenopause.

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Perimenopause

Also called the Menopause Transition, perimenopause is the beginning of the transition into menopause. This lasts on average 4-6 years, but can last as short as one year, or as long as ten years. As the ovaries begin to run out of eggs, hormone levels, particularly oestrogen, can swing erratically from high to low.

The pituitary gland produces higher levels of signalling hormones – follicle-stimulating hormone (FSH) and luteinising hormone (LH) – to the ovaries in an effort to keep the ovaries producing eggs and oestrogen levels normal. During this time, ovulation (the release of an egg) might occur twice in a cycle, the second time during a period. This can lead to very high hormone levels. In other cycles, ovulation might not occur at all.

Source: Jean Hailes for Women's Health

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As ovulation continues in perimenopause, it is possible to fall pregnant during this stage, hence contraception should still be used if pregnancy is not desired.

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MENOPAUSE

The word menopause refers to the final menstrual period, denoted by the absence of menstrual periods for a full 12 months.

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Postmenopause

This stage begins when menstruation has not occurred for 12 months. On average lasting between 2-6 years, postmenopause is characterised by lower hormone levels, which may cause hot flashes, night sweats, palpitations, headaches, insomnia, fatigue, bone loss, vaginal dryness. Lower hormone levels also increase your risk for related diseases like osteoporosis and heart disease.

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Self Care

Whilst self care is important at any stage of life, when embarking on menopause, it is a key component of setting up for a positive attitude and mindset with with to enter this phase of the journey. Making time for yourself: setting aside time for activities you find relaxing and enjoyable, and embedding these regularly into your routine can ensure your menopause experience is primarily a positive and empowering one. Staying connected with friends, and surrounding yourself with good people assists in creating a network of support that will have a lasting positive influence on your energy and well being.

NUTRITION 

Maintaining a nutritious diet, and regular moderate exercise can enhance your well being and assist in optimising your health through this new life phase. Bear in mind your body's changing dietary needs: a diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause. Lower oestrogen levels associated with menopause also increase the risk of cardiovascular disease, so aim for a diet rich in omega 3 and fibre: fruits and vegetables, whole grains, nuts and oily fish; and limit foods such as red and processed meats, refined carbohydrates, foods and beverages with added sugar, sodium, and trans fats.