by Editor | Mar 3, 2024 | Menopause
Many, have asked why we don’t talk about menopause when what we really should be asking is ‘How can we learn to talk about menopause?’
The word menopause appears twice on the Relationships and Sex Education and Health Education guidance published by the Department of Education in 2019.
You will find it on page 29 under the section titled –
By the end of secondary school – Schools should continue to develop knowledge on topics specified for primary as required and in addition, cover the following content by the end of secondary: Intimate and sexual relationships, including sexual health
To have the word menopause mentioned in the curriculum was certainly a huge leap forward and a long overdue addition to the other relationship and sex education topics. However, in specific content, I have not been able to speak with anyone who knows exactly what is being delivered across the country.
What about Menstrual Health?
As with all topics in education they need to be introduced at various points, in relevant and meaningful terms for the age group and cohorts.
The word menstrual gets 7 mentions in various forms as either products, cycle, or wellbeing, and menstruation gets 6 mentions. Go the Period Campaigners!
However, there is still no mention of menstrual health in the curriculum, currently.
The term Menstrual Health was developed through a multi-stage process, led by the Terminology Action Group of the Global Menstrual Collective in 2021 – only 200 years after the word menopause was formally adopted thanks to French Physician Charles-Pierre-Louis de Gardanne to describe the permanent cessation of menstruation.
Since 2021 the World Health Organisation has placed menstrual health firmly on the global agenda.
What about the missed generations who have not learned about menstrual health?
Trying to learn about menopause without first learning about the prequel event called menstrual health, has proven time and time again to be the one thing that is holding back the conversation.
Let’s take a closer look at the missing menopause memo.
Menstrual health, like mental health, can be positive or negative. Most narratives place anything to do with menstruation in the negative column and refer to ‘period problems’.
Menstrual health is every single day of a menstruators life, not only the days of bleed.
For those who follow the typical timeline, they will experience around 450 menstrual cycles over 40-years. The menstrual health timeline is forecast the moment two sets of chromosomes unite. Menstruation will start a couple of years after the ovaries have ‘switched on’.
The regular infradian rhythm called the menstrual cycle has an unpredictable sequence to start with and then within a few years becomes mostly predictable, creating ovarian/uterine patterns that are relative to each person. On average menstrual cycles range from 21-35 days in length.
The first 30 years of circulating menstrual cycle hormones influence everything from muscles, bones, digestion, energy, metabolism, immunity, respiration, and the brain. In total, there are around 400 roles in the body that are collectively driven by sex hormones, in all humans not only those who menstruate.
It subsequently makes sense that the fluctuating cyclical version of events, driven by the ovaries in a menstruator will have a cyclical impact on physiology, second by second. The last 10 years of pre-planned ovarian activity is one that becomes less predictable, known as perimenopause. The tipping point of perimenopause, also known as accelerated ovarian aging, is estimated to be on average age thirty-seven and a half years.
Aging conundrum: A perspective for ovarian aging. Research has shown that the decline in follicle numbers is a bi-exponential function of age, and this change occurs at the critical value of 25,000 follicles at the age of 37.5 years. Frontiers in Endocrinology
From this point forward ovarian aging speeds up, slows down, does a loop the loop and then closer to the typical menopause day (51) the menstrual cycle stops for several months at a time, until it finally stops, permanently.
In my opinion, to truly understand menopause and create confident conversations, you have to know about the menstrual health timeline and the sequence of events that start 40 years prior.
If you are in the Helping Others business in Birmingham, and would like to learn more about menstrual and menopause health education then visit our website www.menopauseevolution.co.uk
by Editor | Mar 2, 2024 | Menopause
The journey from perimenopause through to postmenopause involves significant hormonal changes that can affect various aspects of health and well-being. Recognizing the key signs and symptoms associated with these changes is essential for managing this transition effectively. These symptoms can be physical, psychological, and physiological, making each experience unique. Tracking these symptoms over time and identifying what triggers or alleviates them can be incredibly helpful.
Introduction to Hormone Changes and Symptoms
Hormonal fluctuations during perimenopause and postmenopause can lead to a range of symptoms that affect daily life. Understanding these signs can help you navigate this transition more smoothly and find strategies to maintain your well-being.
1. Physical Symptoms
Physical symptoms are often the most noticeable and can include hot flashes, night sweats, and changes in menstrual cycles. These symptoms are caused by fluctuations in hormone levels and can vary in intensity and frequency.
Key Points:
- Hot Flashes: Sudden feelings of heat, often accompanied by sweating and a flushed face.
- Night Sweats: Intense sweating during sleep, often disrupting rest.
- Irregular Periods: Changes in menstrual cycle regularity, flow, and duration.
Tracking these symptoms can help identify patterns and potential triggers, such as certain foods or stress.
2. Psychological Symptoms
Psychological symptoms can be equally challenging and may include mood swings, anxiety, and depression. These emotional changes are often unexpected and can significantly impact the quality of life.
Key Points:
- Mood Swings: Rapid changes in mood, from happiness to irritability or sadness.
- Anxiety: Increased feelings of worry or nervousness.
- Depression: Persistent feelings of sadness or a lack of interest in activities once enjoyed.
Engaging in mindfulness practices and seeking support from friends, family, or professionals can help manage these psychological symptoms.
3. Physiological Symptoms
Hormonal changes can also lead to physiological symptoms, such as sudden weight gain, changes in skin elasticity, and alterations in libido. These changes can affect overall physical health and self-esteem.
Key Points:
- Unexplained Weight Gain: Especially around the abdomen, due to changes in body composition driven by hormone changes.
- Skin Changes: Reduced elasticity and increased dryness.
- Libido Changes: Fluctuations in sexual desire and comfort.
Maintaining a real food diet and regular movement can help mitigate some of these physiological symptoms.
4. Cognitive Symptoms
Cognitive symptoms, such as memory lapses and difficulty concentrating, can also occur during this transition. These symptoms are often referred to as “brain fog” and can be frustrating.
Key Points:
- Memory Lapses: Forgetfulness or difficulty recalling information.
- Concentration Issues: Trouble focusing on tasks or maintaining attention.
Engaging in deep breathing exercises to calm the mind and reduce anxiety.
5. Sleep Disturbances
Sleep disturbances are common and can include difficulty falling asleep, staying asleep, or waking up too early. These disruptions are often linked to other symptoms, like night sweats and anxiety.
Key Points:
- Insomnia: Trouble falling or staying asleep.
- Early Morning Waking: Waking up earlier than desired and being unable to fall back asleep.
Creating a relaxing bedtime routine and maintaining a regular sleep schedule can improve sleep quality.
Summary
Navigating the hormonal changes from perimenopause to postmenopause involves recognizing and managing a variety of symptoms. These can be physical, psychological, physiological, cognitive, and related to sleep. Each person’s experience is unique, making it important to track symptoms over time and identify both triggers and moments of relief. By understanding these changes and implementing strategies to address them, you can better manage this transition and maintain your overall well-being.
by Editor | Mar 2, 2024 | Menopause
As individuals approach perimenopause and transition through to postmenopause, hormonal changes can significantly impact overall health and well-being. Understanding the key risks and consequences associated with these changes is essential for maintaining health as you age. Let’s explore how hormone fluctuations affect bone health, heart health, type 2 diabetes, osteoporosis, and bowel cancer, and discuss strategies for healthy aging.
Introduction to Hormone Changes and Aging
The journey from perimenopause to postmenopause involves substantial hormonal shifts, primarily a decrease in estrogen and progesterone levels. These changes can influence various aspects of health, necessitating proactive measures to ensure healthy aging.
Bone Health and Osteoporosis
One of the significant risks associated with hormonal changes during this period is the loss of bone density, which can lead to osteoporosis. Lower estrogen levels contribute to a decrease in bone density, making bones more susceptible to fractures.
Healthy Aging Tip: Ensure adequate calcium and vitamin D intake through diet or supplements. Engage in weight-bearing exercises like walking, jogging, or resistance training to strengthen bones.
Heart Health
Hormonal changes can also impact heart health. The decline in estrogen levels is linked to an increased risk of cardiovascular diseases, as estrogen helps maintain healthy blood vessels and cholesterol levels.
Healthy Aging Tip: Adopt a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins. Regular physical activity, such as aerobic exercises, can improve cardiovascular health. Managing stress through mindfulness practices and avoiding smoking and excessive alcohol consumption are crucial for heart health.
Type 2 Diabetes
The transition through menopause can affect insulin sensitivity and blood sugar levels, increasing the risk of developing type 2 diabetes.
Healthy Aging Tip: Maintain a balanced diet with a focus on low-glycemic index foods to manage blood sugar levels. Regular physical activity, including both aerobic and strength training exercises, can enhance insulin sensitivity.
Bowel Cancer
There is evidence to suggest that the risk of bowel cancer increases after menopause due to hormonal changes and aging.
Healthy Aging Tip: A diet high in fiber, fruits, and vegetables can reduce the risk of bowel cancer. Staying active and maintaining a healthy weight also contribute to lowering the risk.
Healthy Life Expectancy and Postmenopause Duration
In the UK, the healthy life expectancy for females is approximately 63 years, though many live beyond this age with good health. The duration of postmenopause varies but typically lasts for the remainder of an individual’s life after menopause has occurred, which is defined as one year after the final menstrual period.
Summary
Navigating the hormonal changes from perimenopause to postmenopause is crucial for healthy aging. By understanding the risks to bone health, heart health, and the potential for type 2 diabetes, osteoporosis, and bowel cancer, proactive measures can be taken to mitigate these risks. Adopting a healthy lifestyle that includes a balanced diet, regular physical activity, and effective stress management is essential for maintaining well-being during this stage of life. Staying informed and proactive can make a significant difference in your health and quality of life.
by Editor | Feb 10, 2024 | Menopause
Menopause is often discussed in terms of hot flashes and mood swings, but there are several other symptoms that can catch many off guard. These less commonly discussed aspects can include feelings of sadness and a lack of joy, genitourinary syndrome of menopause (GSM), genital dryness, decreased libido, dry eyes, and even tinnitus. Recognizing these symptoms and exploring holistic treatments can help make this transition smoother and more manageable.
1. Sadness and Lack of Joy
Menopause can bring about emotional changes that might include feelings of sadness, anxiety, or a general lack of joy. These emotional shifts are often tied to the hormonal changes occurring during this time. It’s essential to recognize that these feelings are often a part of the process.
Holistic Approach: Mindfulness practices such as meditation and yoga can be incredibly beneficial. They help ground your emotions and provide a sense of calm. Additionally, regular physical exercise and maintaining social connections can boost endorphins and improve overall mood.
2. Genitourinary Syndrome of Menopause (GSM)
GSM is a term that encompasses a range of symptoms related to the genital and urinary systems, such as irritation, dryness, and discomfort during sexual activity. These symptoms arise due to the thinning of vaginal and urethral tissues caused by decreased estrogen levels.
Holistic Approach: Staying hydrated and using natural, water-based lubricants can help alleviate some of the discomfort associated with GSM. Regular pelvic floor exercises, like Kegels, can also enhance blood flow and muscle tone in the pelvic area, providing some relief.
3. Genital Dryness
A particularly common and uncomfortable symptom is genital dryness, which can affect daily comfort and sexual well-being. This dryness is due to reduced estrogen levels that affect the natural lubrication of the vaginal tissues.
Holistic Approach: Incorporating omega-3 fatty acids into your diet, such as those found in flaxseeds and fish, can help maintain tissue health. Additionally, using vaginal moisturizers regularly can help maintain hydration. Herbal remedies like calendula or aloe vera can also offer soothing relief.
4. Lack of Libido
A decrease in libido can be a surprising and distressing symptom of menopause. This change is also linked to hormonal fluctuations, stress, and the physical discomfort that can accompany other menopausal symptoms.
Holistic Approach: Exploring open communication with partners about sexual needs and expectations can reduce stress and enhance intimacy. Natural supplements such as maca root or ginseng are believed to have libido-boosting properties. Engaging in regular exercise and stress-reduction techniques like deep breathing can also improve sexual desire.
5. Dry Eyes and Tinnitus
Less commonly discussed symptoms include dry eyes and tinnitus (ringing in the ears). Both can be indirectly related to hormonal changes and the overall physiological shifts occurring during menopause.
Holistic Approach: For dry eyes, ensure adequate hydration and consider using humidifiers in living spaces to maintain moisture in the air. Omega-3 supplements and eye drops formulated for dry eyes can offer additional relief. For tinnitus, stress reduction is key, as high stress levels can exacerbate the condition. Techniques such as acupuncture or mindfulness meditation can help manage stress and potentially reduce tinnitus symptoms.
Summary
Menopause brings a host of changes, some of which may be unexpected and challenging. Understanding and addressing symptoms like sadness, GSM, genital dryness, decreased libido, dry eyes, and tinnitus through holistic approaches can significantly enhance quality of life during this transition. Embracing a combination of mindfulness, natural remedies, and open communication can pave the way for a smoother journey through menopause. Always remember to consult with healthcare providers before starting any new treatment regimen to ensure it’s appropriate for your specific needs.
by Editor | Feb 2, 2024 | Menopause
Menopause is often discussed as a single, uniform experience, but there are actually many different ways it can occur. The average age for menopause is around 51, but various factors can lead to earlier or medically-induced menopause. This blog will outline some of these different experiences, providing a clear picture of what to expect.
Typical Menopause Timeline
Menopause typically occurs around the age of 51. It marks the end of menstrual cycles and is diagnosed after 12 consecutive months without a period. This is a natural biological process.
Premature Ovarian Insufficiency (POI)
Premature ovarian insufficiency (POI) happens when the ovaries stop functioning before the age of 40. This can be due to genetic factors, autoimmune diseases, or other unknown causes. POI can lead to irregular periods and symptoms similar to menopause.
Early Menopause (Age 40-45)
Early menopause occurs between the ages of 40 and 45. This can happen naturally or as a result of medical treatments. Early menopause means the end of reproductive years sooner than the typical timeline, bringing earlier onset of menopause symptoms.
Chemically Induced Menopause
Chemically induced menopause is a result of treatments like chemotherapy. These treatments can affect the ovaries, causing a halt in hormone production, leading to menopause. This type can be temporary or permanent.
Medically Induced Menopause (Endometriosis, Breast Cancer)
Treatments for conditions like endometriosis or breast cancer can lead to medically induced menopause. Hormone therapy or other medications are often used to stop ovarian function as part of the treatment plan, resulting in menopause symptoms.
Surgical Menopause (Ovarian Removal)
Surgical menopause occurs when the ovaries are surgically removed (oophorectomy). This can be part of treatment for conditions such as ovarian cancer or severe endometriosis. It leads to an immediate onset of menopause symptoms due to the sudden drop in hormone levels.
Symptoms Across Different Types
Regardless of the cause, menopause symptoms often include hot flashes, night sweats, mood changes, and vaginal dryness. The severity and duration of symptoms can vary depending on the type of menopause and individual differences.
Emotional and Psychological Impact
Menopause, irrespective of when or how it occurs, can have significant emotional and psychological effects. Feelings of anxiety, depression, and mood swings are common. It’s crucial to acknowledge and address these impacts.
Different Average Ages of Menopause for People of Color
Research shows that the average age of menopause can vary among different ethnic groups. For instance, individuals of South Asian descent often experience menopause earlier, around the age of 46 to 49. People of African descent may also experience menopause earlier, typically around the age of 49. These variations highlight the importance of considering cultural and genetic factors when discussing menopause.
Management and Support
Managing menopause involves lifestyle adjustments, hormone replacement therapy (HRT), and other medical treatments. Support groups and counseling can also provide emotional support and help in coping with symptoms.
Why All Experiences Matter
Every person’s experience with menopause is unique and valid. Recognizing the different types of menopause and the diverse experiences of individuals across the globe helps in creating a more inclusive understanding of this life stage. It’s important to acknowledge and respect these variations to provide better support and understanding for everyone going through menopause.
Summary
Menopause is a significant life event that can happen at different times and for various reasons. Understanding the different types—whether it’s premature ovarian insufficiency, early menopause, chemically or medically induced menopause, or surgical menopause—can help in managing the symptoms and emotional effects. Each experience is unique, and recognizing these differences ensures that all experiences are validated and respected. This inclusive approach makes the journey through menopause more manageable and less stressful for everyone.
