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| Irregular Periods |
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This is usually the first sign of menopause. Heavy bleeding, inter-menstrual bleeding or spotting and bleeding after intercourse should NEVER be ignored. As it is still possible for you to become pregnant, you should continue using contraception for at least a year after the final period. | |
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| Hot Flushes & Night Sweats |
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These are common symptoms of menopause. They are caused by the decreasing oestrogen level. When there is no oestrogen, your glands release other hormones which dilate blood vessels and affect your body temperature. Hot flushes can be embarrassing but never dangerous.
As its mildest, you may feel warm on a hot day. More often, it is a feeling of sudden intense heat in the upper part or all over your body. It can happen at any time of the day, and may vary from a mild and occasional feeling of body heat to frequent, florid redness and heat in the face and the neck.
Red blotches may also appear on your chest, back and arms, often accompanied by sweating, rapid heartbeat, nausea and dizziness. Shivers may follow as your body temperature returns to normal.
A hot flush may last from a few seconds to 30 minutes or more. It may be severe enough to wake you from deep sleep. It may lead to insomnia and cause you to feel tired and irritable. It could affect your relationship with your partner because his sleep may also be affected.
Hot flushes may start to occur before menopause and are more frequent after menopause. They may persist for several years.
What to do:
In most cases, hormone therapy will help to relieve the discomfort. However, if that is not for you, there are other ways to cope with hot flushes : |
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Wear cool clothing such as cotton, to let your skin "breathe" and keep you cool |
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Drink a glass of cold water or juice at the onset of a flush |
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Shower with tepid water instead of taking warm baths |
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Avoid alcohol, coffee and spicy food as they tend to bring on a flush | | |
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| Poor Sleep |
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Interrupted sleep is frequently caused by night sweats but it can be an underlying symptom of anxiety or depression. See the section on psychological changes. | |
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| Aches, Weakness & Stiffness |
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As your oestrogen level falls, you may notice a loss of muscle strength. This can be aggravated by other factors. For instance, emotional stress and tension may also cause aches in the back and neck. Lack of exercise can also leave you feeling stiff all over and cause fluid to collect in the legs
What to do:
Regular exercise and relaxation can do wonders to relieve aches and stiffness and improve circulation. | |
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| Weight Gain |
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When you reach menopause, you may need only around two-thirds of the calories compared to before. This is because your body does not burn up calories as fast as it used to.
Hormonal changes play a part as oestrogen is responsible for the female shape. So, after menopause, fat tends to settle around the waist and your abdomen becomes rounder. You also retain water more easily.
What to do:
You can control your weight by cutting down on your calorie intake and exercising regularly. Consult a qualified dietitian if you need assistance in losing weight. See the section on Nutrition. | |
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| Gas & Constipation |
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When your oestrogen level falls, your entire digestive tract may slow down. As a result, you may suffer from gas, indigestion and constipation.
What to do:
Eat more high-fibre foods such as fruits wholemeal bread and fresh vegetables. If the symptoms persist, consult your doctor. | |
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| Psychological Changes |
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You may experience changing moods, and feel unable to cope with the normal stresses of daily life. You may become more forgetful or suffer from low-esteem. As these changes occur, you may feel tired and lethargic. This may affect your daily routine and you may become depressed. These symptoms may be worsened by other physical symptoms of menopause such as hot flushes.
Studies show that in many cases, such depression is related more to the stresses of life such as mid-life crisis than to menopause. They include changes in family roles, such as when your children grow up and leave home (the so-called "empty-nest" syndrome); personal losses such as when a parent, spouse or a close relative dies; as well as your own aging and the beginning of physical illness. Menopause may aggravate underlying anxiety and depression, making you more "vulnerable" emotionally.
What to do: |
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People respond differently to stress and crises. Your friend's response may be negative, causing her much emotional distress and depression. Yours, however, may be positive, thus helping you to achieve your goals. |
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Try a simple relaxation exercise if you feel a little down or when the stresses are getting to you. You can sit quietly by yourself, close your eyes for 5 or 10 minutes and free your mind. Or, you could give yourself a long, soothing soak in a bath. | | |
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