During menopause, you may experience physical and emotional changes but that doesn’t mean your life needs to take a turn for the worse! The KK Menopause Centre from KK Women’s and Children’s Hospital (KKH) shares tips to manage menopause.
One of the most common fears that women have about menopause is simply not knowing what to expect.
Menopause refers to the last or final menstrual period a woman experiences. When a woman has had no periods for 12 consecutive months she is considered to be “postmenopausal”.
Most women become menopausal naturally between the ages of 45 and 55 years, with the average age of onset at around 50 years.
Common symptoms of menopause include:
The
KK Menopause Centre from
KK Women's and Children's Hospital (KKH), a member of the
SingHealth group, shares tips to manage menopause symptoms.
Tips to manage menopause
1. When to see a doctor for menopause
f you are above the age of 45 and are experiencing symptoms and signs of menopause, which do not affect your daily life, you do not have to consult a doctor.
However, you should see the doctor if you have symptoms that are affecting your quality of life — for example, if you are experiencing hot flashes that prevent you from getting a good night’s sleep, are feeling sad, are losing interest in things or are facing difficulties in coping with family life or work.
You should also consult a doctor if your period bleed is more often than once in 3 weeks, you have heavy period flow or you have spotting between your periods. If you have undergone menopause with no bleeding for 12 months and then start bleeding again (even if very little) you should see a doctor.
2. Ways to reduce menopause symptoms
Being informed about what may happen during the menopause transition is a very good starting point.
Pay attention to your health, including quitting smoking, eating well, exercising regularly, maintaining a healthy weight and incorporating some relaxation techniques.
Lower levels of oestrogen as a result of menopause can also cause the loss of bone mass. This increases risk of osteoporosis — a disease that weakens the bones. To slow the rate of bone loss, you should increase your intake of calcium and vitamin D, perhaps via supplements. Staying active and exercising regularly can also help to keep your bones strong and improve your balance.
Coping with hot flushes
Hot flushes can begin about two years before the final menstrual period and peak about a year after it. They are usually short-lived, lasting between five to ten minutes per episode.
The frequency can vary from once every few days, to two to four times an hour. Hot flushes also vary in severity, and so require different types and combinations of intervention.
Managing stress and exercising regularly improve symptoms of mild to moderate hot flushes.
Simple self-management strategies for managing hot flashes include:
Carrying a fan,
Dressing in layers,
Drinking cold water
Using a facial water spray
Avoiding spicy foods, red meats, caffeine and alcohol can also reduce flushing
Some women may find relief from menopausal symptoms with herbal or alternative remedies. However most have not been studied or shown to be of benefit scientifically and some, like black cohosh, have been occasionally linked to liver damage. It is not recommended that these treatments are taken for longer than 6 months.
Women with severe symptoms, or those who do not see improvement with lifestyle management, may consider hormone therapy, the most effective treatment for hot flushes. Those who have hot flushes that last for more than 30 minutes each time should seek medical advice to exclude medical conditions such as hyperthyroidism.
Coping with irritability and sleep disturbance
Severe hot flushes can also disturb sleep and cause irritability. Menopause can also trigger depression in women with a previous history of depression or negative reactions to life stressors.
To deal with sleep disturbances and irritability, you can try to improve sleep hygiene, manage stress, use mind-body therapies and maintain an active and supportive social life.
Your doctor can also help identify and address other potential causes including
depression, anxiety, joint pain, backache, stress and caffeine consumption.
If symptoms begin to affect your life and daily activities, you should see a doctor. These symptoms can include post-menopausal or unexplained vaginal bleeding, a pelvic mass, or any other medical issue that may require surgical intervention.
3. Be positive about menopause!
Menopause can be seen as a new beginning: it’s a good time to assess your lifestyle and your health and to make a commitment to strive for continuing ‘wellness’ in the mature years.
As menopause occurs at a time when women may be juggling roles as mothers of teenagers, as care-givers of elderly parents, and as members of the workforce, it is the right time to ‘take stock’ of their lives and set new goals.
Experts suggest that creating some ‘me time’ is important to maintain a balance in your life.
Being over 40 increases your risk of chronic diseases like
diabetes and
high blood pressure (hypertension) as well as cancers. So going for regular health screenings is important as these diseases may not have symptoms in their early stages.
Additionally, breast cancer screening should start for all women over 40 and
colorectal cancer (colon cancer) screening for women over 50. Sexually active women should also have regular Pap smears.
Treatment for menopause
Menopause Hormone Therapy (MHT) has been demonstrated scientifically to reduce menopausal symptoms.
Experts think these hormones are effective and safe for many women in their 40s and 50s with symptoms of menopause. However, for each individual woman its benefits must be weighed against the increased risk of side effects such as thromboembolism (blood clots) and breast cancer.
You should not take hormones if you have had breast cancer, a heart attack, a stroke, or a blood clot. Any woman taking MHT should be reviewed regularly by her doctor.
Doctors may prescribe other drugs to relieve symptoms. Anti-depressants can reduce hot flashes and depression. Even women who are not depressed can take them to relieve hot flashes.
Ref: H24 (ed)
Related articles:
What is Perimenopause?
Menopause: How Early Can It Start
Hot Flushes During Menopause: How to Manage
Menopause Diet: How What You Eat Can Ease Symptoms
Worsening Menopause Symptoms? What to Do
Menopause and Heart Disease: Is There a Link?
