The Journey Within Exploring Menopause and Self-Care

“So many women I’ve talked to see menopause as an ending. But I’ve discovered this is your moment to reinvent yourself after years of focusing on the needs of everyone else. It’s your opportunity to get clear about what matters to you and then to pursue that with all of your energy, time, and talent.” — Oprah Winfrey

The World Health Organization says women experience menopause between the ages of 45 and 55 as a natural biological change where the estrogen level declines.

Menopause is a biological process in women’s life, but it is still considered the last taboo in society. Women feel embarrassed to share their experiences. With increased awareness, there have been improvements in recent years where women have embraced the transition confidently.

Let us first understand more about menopause and their journey.

Menopause:

Menopause is a life stage when a woman no longer has periods and hence cannot get pregnant. Menopause is a naturally occurring process that varies from person to person. 

In the survey conducted by the Open Access Government, 90% of women didn’t get any help in the workplace. Out of the remaining 10% didn’t get any support, 5% were offered free advice, 3% of women had policies that help those struggling with menopause symptoms, and 3% of line managers were given proper training to provide aid and support in both physical and psychological that have an impact on menopause.

The global population of early menopausal symptoms in women has increased, resulting in stress and anxiety levels. Taking care of one’s health and lifestyle is essential for healthy well-being.

The Menopause Journey:

Menopause is what women come across when their periodic life cycle is about to end. Every woman has different menopausal experiences. Let’s discuss the three stages of the menopause journey.

1. Perimenopause: 

Perimenopause is just before the menopausal stage. This is the time that starts at age around 40 to 45 years. The increase in estrogen levels in the body makes the transition to perimenopause.  

2. Menopause: 

The increase in estrogen levels makes the transition from perimenopause to menopause when menstruation has stopped naturally or for clinical reasons, such as removing the ovaries. Menopause starts at the age of 45 to 55 years. 

3. Postmenopause: 

Postmenopause is the condition after menopause. You no longer have periods where the woman has completed their periodic cycles. Postmenopause begins at the age of 50 and above.

Symptoms:

The NHS website mentions that most women experience menopausal symptoms that can have an impact on everyday activities. The symptoms found during perimenopause and menopause involve changes including:

1. Less Fertility:

In the past 70 years, a 50% decline in fertility rates has occurred worldwide. The estrogen levels start to fall before menopause begins, reducing pregnancy chances. 

2. Irregular menstruation:

Irregular menstruation can be an alarming sign of menopause to occur. People with irregular menstruation experience heavier or lighter flows. Consult your gynecologist if you find any menstrual changes, which can also indicate health issues.

3. Vaginal Discomfort:

The time between perimenopause to menopause causes discomfort, such as dryness, and itching, that you may start experiencing. The decrease in estrogen levels also affects the skin through breakouts. Consult the physician for curing vaginal dryness. 

4. Hot flashes:

Hot flashes can commonly take place during menopause. A person starts to feel a sudden change in the face, neck, or chest, upward or downward heat in the body. They 

also causes sweating and red spots on the skin.

5. Sleep disturbances:

They arise during menopause as the cause of anxiety, night sweats, and frequent urination. To manage sleep disturbances, try not to have plenty of water before bedtime, or you may even consult your doctor.

6. Change in Emotional Levels:

Hormonal changes can contribute to emotional disturbances. Depression, anxiety, and mood swings are common during menopause. The sudden behavioral change is found in the form of sadness, irritability, and tiredness. However, if you feel depressed for longer, call the doctor.

7. Difficulty in Focusing and Learning:

Following a healthy routine and maintaining an active social life can help tackle difficulties in focusing and learning. Stay in the surroundings of your family and friends that keep you happy and cheerful. Keep in touch with your doctor to overcome difficulties.

8. Physical changes:

There are various physical changes during menopause. People may experience obesity as fat around the abdomen, changes in hair color, texture, and volume, breast reduction and tenderness, and urinary problems. However, you can manage them by consulting the doctor.

9. Increased risk of some health conditions:

Physical and emotional changes are affected during menopause. These can result in an increased risk of health conditions. 

Effective strategies are needed to help you improve your overall well-being gracefully and confidently.

Self-Care Routines:

Living a healthy lifestyle is essential in treating menopause effectively. Following are the self-care routines that need to be followed:

1. Healthy Diet:

A healthy diet is necessary to keep up with healthy living. Picking up the right food is important in managing menopausal weight gain. Take the help of the dietitian, as they may help you better.

2. Regular Exercise:

Cardiovascular exercise can help keep body weight in check. Exercise can help in managing emotional and mental health, thereby boosting confidence. Regular workout for 30 to 45 minutes is necessary as a self-care routine. 

3. Quitting Smoke or Alcohol:

If you are addicted to smoke and alcohol, it may make the situation even worse during menopause. They may even aggravate the risk of heart disease. Learn healthy practices to overcome bad habits. You can also take the doctor’s advice.

4. Periodic Check-Ups:

A periodic health examination is needed for healthy living. Regular checkup helps in identifying early warning signs. Lifestyle changes can keep your overall health status in check.

5. Don’t Stress:

A woman in menopause generally feels more stressed. During this time, you should start caring for yourself. Don’t stress up, and try to be happy. Your mental and emotional fitness is necessary; go for it if you want to seek out your loved ones.

Conclusion:

In the above post, you have explored the journey of menopause, where we have mentioned different stages of menopause and their symptoms. Finally, you’ve also encountered self-care routines that can aid you significantly during menopause.

If you want more information regarding menopause and Self-Care, feel free to go through SimplyMenopause.net, where you get practical tips and solutions to the problem related to menopause.

I hope you enjoyed reading this post!